3 Powerful Habits In Your Fat Loss Programme
Here are 3 powerful (yet simple!) habits that you should start implementing in your daily routine to see better results in your fat loss programme.
When coaching personal training clients, our personal trainers help them progressively build these highly effective habits to deliver long term results.
Eating Protein At Every Meal
Protein is the closest to a magic bullet in a fat loss program and eating protein at every meal can help you see much better results because:
1) Your body finds it almost impossible to store protein as fat (search for 'Protein Overfeeding Study' to read more on this)
2) Protein has a high thermic effect, your body has to burn approximately 25-30% of the calories it absorbs from protein to digest it.
For example if you consume 600 calories (100 grams) of protein, your body has to spend approximately 180 calories to digest this protein.
If you do this everyday for a month, that's an extra 5400 calories burnt off just by eating!
3) Protein has a high satiety rate and helps you manage hunger in a calorie deficit diet.
4) Protein helps you build lean muscle mass which gives you a toned look once you lose fat to reveal the muscle underneath.
Drink Lots Of Water
This is such a simple habit to pick up and you can even start doing it right away. Aim for 1 litre of water for every 25kgs of bodyweight. We advise our personal training clients to carry around a big bottle of water to drink from throughout the day. Drinking water helps manage hunger, reducing the chances of overeating, and the best part is that water has 0 calories!
Aim to drink a glass of water 15-20 minutes before and after each meal.
Eat Veggies/Fruits At Every Meal
Vegetables and fruits are low in calories, packed with nutrients and are not calorie dense. Fruits and vegetables also contain lots of fiber which help you stay full and manage hunger in a fat loss program.
Living in a tropical country like Malaysia, we're blessed with a wide variety of vegetables and fruits to pick from. Aim for 2-3 fist sized servings of vegetables or fruits at each meal.