Whether it’s to look or feel better, for health reasons, or otherwise, there are many reasons why people set their sights on losing fat.
But if you don’t follow the correct approach, reaching your goals can undoubtedly be easier said than done, which usually leads to falling off track or reaching a plateau.
Either way, there are several barriers that can get in the way when it comes to reaching your fat loss goals. In the following article, we’ll help you get through each of them.
But before you make a start, there are several key aspects of losing fat that you need to take into account. This includes such things as:
- Remaining in a consistent caloric deficit
- Tracking calories
- Eating the right foods
- Performing regular exercise
On that note, it’s time for the TPW Team to provide our top tips for reaching your fat loss goals. So, without any further ado, let’s get to it!
Consistency is key
First things first, anyone looking to drop unwanted body fat needs to consider the importance of a consistent calorie deficit.
You can eat the healthiest diet in the world, but if your caloric intake is equal to or greater than the number of calories that you burn, you simply won’t make any progress.
It all comes down to calories in vs calories out – something that must be taken into account if you’re hoping to be successful in reaching your fat loss goals.
The solution? Tracking your calories on a daily basis.
Sure, this may seem like a tedious task at first, but we promise that you’ll soon get into the hang of it. Plus, thanks to the availability of apps such as MyFitnessPal, it’s now easier than ever to track your meals each day.
Importance of a healthy, well-balanced diet
We know that you’ve probably heard it all before, but following a well-balanced diet full of lean proteins, complex carbohydrates, and healthy fats is most definitely the way forward when it comes to losing fat.
Of course, you can still give yourself the occasional treat. But it’s important not to overindulge, as it can make you fall off track before you know it.
Thankfully, you can help to curb your cravings and cut down on the feeling of hunger by incorporating plenty of whole foods, fibrous vegetables, and less calorie dense foods such as oats, rice, and potatoes into your diet.
A 2011 study (1) even discovered that an increase in the consumption of fruits, vegetables, and low-fat dairy may help to achieve weight loss and maintenance.
So, if you’re looking to kick your fat loss journey into gear, taking control of your diet can undoubtedly go a long way.
Effective exercises for fat loss
As you’ll now be aware, the most important aspect of losing fat is getting your nutrition in check. But once you’ve done just that, what’s the next step? – incorporating regular exercise into your routine.
While not as essential as having an optimal nutrition plan in place, regular exercise can be hugely beneficial in helping you to reach your final goal that much quicker.
With that in mind, here’s some useful advice regarding the type of training that will benefit you the most:
Performing compound movements
Contrary to what some people may tell you, spending hour after hour in the gym is something that really isn’t necessary if you’re looking to lose fat. So, if like many people across the globe you lead a busy lifestyle, there’s no need for you to worry.
So, just what exactly is the solution? – compound movements.
When compared to isolation exercises which target just one muscle, compound movements such as squats, deadlifts, and pull ups involve multiple joints and muscle groups. This effectively means you’ll be getting a better ‘bang for your buck’ when working out.
What’s more, a 2017 study (2) even confirmed that workouts placing a focus on compound exercises lead to greater muscle strength gains and enhanced cardio fitness levels.
Therefore, it’s clear that placing more focus on incorporating the types of exercises mentioned above can help you go a step further when you’re looking to lose fat.
Cardiovascular exercise
As we mentioned earlier, strength training doesn’t require you having to spend a considerable amount of time in the gym in order to enhance your fat loss results. The same can also be said for cardiovascular exercise, too.
So, if you can’t bear the thought of spending over an hour on the treadmill, there’s an answer to your prayers – HIIT.
Otherwise known as high-intensity interval training, HIIT is a form of training which involves short bursts of intense exercise followed by a slightly longer rest period.
According to research published in the British Journal of Sports Medicine (3), HIIT can actually be more effective when compared to longer, less intense workouts.
While this type of training isn’t for everyone, it can undoubtedly help to accelerate your fat loss potential considerably when performed on a regular basis.
Accept that there are no shortcuts
While certain supplements such as fat burners and testosterone boosters can help you on your fat loss journey, there’s unfortunately no such thing as a magic pill that will allow you to lose 5 lbs overnight.
Instead, placing focus on your nutrition and exercise regimes will be a far more effective means of reaching your fat loss goals.
All in all, losing fat is something that takes consistency and commitment. Once you’ve factored this in, the lean & toned body you desire will soon be yours for the taking.
Final Thoughts
There are many reasons why people struggle on their quest to lose fat, many of which we have discussed throughout this article.
But, by this point, it should be clear to you that reaching your fat loss goals needn’t be as difficult as one may lead you to believe.
The most important thing to remember is that reaching your final goal won’t happen overnight. But if you remain consistent with your nutrition and training, we promise that the results will soon follow.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225890/
- https://www.frontiersin.org/articles/10.3389/fphys.2017.01105/full?utm_source=F-NTF&utm_medium=EMLX&utm_campaign=PRD_FEOPS_20170000_ARTICLE
- https://bjsm.bmj.com/content/53/10/655
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