People tend to grossly underestimate calories in food/drinks and often overlook 'hidden' calories like those from sauces.
When starting a fat loss program, spend time learning about calories in food. A great way to do this is by using calorie tracking apps, and reading nutrition facts labels on food packaging.
As people switch to working from home due to the COVID-19 pandemic, many have become increasingly inactive. If your average step count is lower than 6k per day, you definitely need to start increasing your activity levels as the gold standard for steps taken per day is 10k.
You can try starting a strength/cardio training routine 3-4 times per week or even marching in place while watching TV instead of sitting to get your step count up.
Aim for 1.6g-2.2g of protein per kg of bodyweight
Why eat protein in a fat loss program?
- Protein has a high satiety rating which means it helps you feel full for longer
- Adequate protein minimizes muscle loss in a caloric deficit
- Protein has a high thermic effect, your body has to expend around 30% of the energy it absorbs from protein to digest it
- Your body finds it almost impossible to store protein as fat (read full article at https://bit.ly/3cWfIbY)
People spend too much time on things that matter very little e.g. fat burners, BCAAs, detox diets, fat loss based on blood types, etc. instead of
-Eating at least 80% of calories from minimally processed food.
-Focusing training on heavy compound movements and adding cardio to stay active on non-training days.
-Eating enough protein.
-Building habits that help you keep the weight off once you’ve lost it.
Water helps you manage hunger in a caloric deficit without adding calories to your diet (water has 0 calories).
Aim to drink around 0.033 litres per kg of bodyweight per day. Drinking a glass of water 10-15 minutes before a meal is a great strategy to avoid overeating.
Even the best program in the world will only work if there is consistency. Fat loss is simple, but not necessarily easy and staying consistent remains the hardest part for a lot of people.
At Movement Dynamics we help our clients achieve results by holding them accountable and keeping them consistent with their program through daily check-ins.
Get in touch with our Coaches to start your fat loss program today!
Drop us a message at 011 3374 6742 or email us at firstname.lastname@example.org and we’ll help you get started!