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Sometimes fat loss can feel like it will never actually get lost. Many of us reach a point where we no longer want to guess what the exact progress is and what we need to do to maximize it. There are a few things that you can do RIGHT NOW to activate fat loss mode and start shredding those unwanted pounds.

Step 1-Calories in vs Calories Out!

You must understand that you have to be in a caloric deficit in order to lose weight.  To achieve a caloric deficit, you must consume less calories than the number of calories required to maintain your current weight.  The exact number of calories needed to maintain your current weight are known as maintenance calories.

Fat loss is all about calories in versus calories out. Once you have a good understanding of this concept, you must then consider the nutrients associated with those calories. It’s not just about eating “less calories” but it’s also about making sure you are consuming the correct amount of fat, carbs and protein. This is usually where people go wrong in their diet.  They don’t have the correct protein to body weight ratio. In other words, they are not eating enough protein for the weight that they are.

Eating the correct amount of protein will help you preserve your muscle as you condense in size. To cut fat on a balanced diet you need to consume food items based on the nutritional label by looking for lower fat, low/moderate carbs, and high protein. A safe rule to follow is if the fat content is more than the protein content, you should eat that food with another food that is high in protein. There aren’t any one size fits all diet programs, but if you want a general lifestyle change this can really help you. If you are really trying to get super lean, (low body fat) then I suggest you track macronutrients to make this process more custom and systematic.

 

Step 2-The Body is 50-75% Water!

Drink a gallon of water per day. The body holds water in muscles and fat! The goal is also to lose water weight when losing digits on the scale. You might think fat is all you need to shed when in actuality you are bloated as well.

Water weight is very easy to drop if you are staying consistent with your water consumption.

As women, we hold on to more water weight due to our estrogen levels and low testosterone levels. The more water you drink the more your body will let you release water. When you drink a little bit of water, your body doesn’t know when you will provide it with H2O again. At that point, it will hold onto the water for preservation. If you consistently give your body water, it will happily release the excess water, knowing you will give it more soon.

You also need to monitor the amount of sodium you are consuming.  Excess sodium leads to excess water weight. When seasoning your food, think about how much sodium you are adding to your meals.  A lot of foods already have a large sodium content.

 

Step 3- Sweet Potatoes, Oats & Green Vegetables..Etc

Increase your fiber intake with your food choices. If you stick to whole foods, you will naturally come across more fibrous food items. Fiber slows down your digestion and helps with the absorption of nutrients. The slower your food digests the longer you should feel full, and it will in turn help with cravings by suppressing your appetite. This same idea can work if you drink more water as well. You will feel fuller, and it will help tie you over until it’s time to eat again. When looking at nutritional labels, pay attention to how much fiber is in each food.  Try to consume foods that are high rather than low in fiber.

 

Step 4- Shop the Perimeter (Exterior Isles) of the Grocery Store

Stay away from overly processed meals and refined sugar. These types of meals are typically found in the center isles of the grocery store. Foods that have been processed often have loads of sodium (MSG) and sugar (High fructose corn syrup) in them. So often we think we are eating healthy but the preservatives in pre-made food can be working against us. The best way to determine that is to look at the label and eat meals with only a handful or less of ingredients. If the list contains more than a handful of ingredients, it is not a good food choice. You also want to purchase foods that contain ingredients you can recognize. Highly processed foods typically list ingredients with long, hard to pronounce ingredients that you are unfamiliar with. Try to stay away from these foods.  A rule to live by: If I can’t pronounce what’s in it, I don’t need to eat it!

 

Step 5- Eat multiple times per day.

Eating every 2-4 hours can increase your metabolism and activate fat loss mode. If you don’t eat regularly, you enter starvation mode and your body doesn’t know when you will feed it again. As a result, it will begin to store fat. Your body is designed to preserve itself, so it doesn’t care that you have goals. You must do things the correct way to see the result you want. A great way to become better at eating more frequently is to write out your meal plan and nutrients associated to it. Set timers in your phone and hold yourself accountable to eat when the timer tells you to.

 

These 5 steps are easy to implement, and you will notice some weight loss just from testing these out. Remember staying positive about the process is vital to assist with seeing changes and not giving up!

 

 

Join the discussion 24 Comments

  • Tiasha says:

    Thank you so much for this information! I love your posts on IG & I’m happy you can give us more on your website ??????

    • FitMelle says:

      Why Thank you so much ??? I’m super happy about that too because instragram won’t let me be great lol with confining me with such a low character count ?!

  • Lamont (lrage4 on IG) says:

    I followed you from the beginning. Melle I so happy for you. You really came a long way and you know this fitness/lifestyle well. Thank you for always blessing the people will real content. Keep pushing forward and may God continue to bless you on your journey.

  • Shea says:

    Thank you for breaking this information down. This is one goal of mine. Sometimes we know what we have to do, but the why we have to do it is not always clear.

    • FitMelle says:

      That is so true Omg! I think that’s the point of what’s awesome about it. No matter how frustrating the process is always resort back to the fundamentals of fat loss. We often over complicate the process when like you said it’s staring us in the face & now we are faced with just “doing it” lol! You got this & thank you for reading ❤️

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