Moving Well


If you're looking to lose fat but it just isn't budging, you may need to change up your routine.

16 Sep 2020

So you've decided you want to lose some body fat. How's that going to happen?


To lose fat, we need to be burning more calories than we're consuming. This is because our body breaks down fat stores for energy once it runs out of the available energy that we are getting from food. So once we've burned through those calories, we'll begin to break down fat stores for energy instead. Check out the tips below on how to get your body breaking down fat ASAP.


1. Look at your diet: what and how much?


No matter how much you work out, if your diet isn't reflecting your goals, you'll find it difficult to lose fat. Focus not only on what you're eating but also how much. Think about how long it'd take you to burn 300 calories (around 30 minutes of running) compared to how long it'd take to eat them (slice of cake? Give us five). You'll make fat loss much easier by avoiding high-calorie junk food that needs a hefty workout to burn off. Remember: the goal for fat loss is a calorie deficit, so eating more than you need to will push you further from that goal. Eat mindfully, and portion out your meals and snacks rather than eating directly from the bag.


At the same time, remember that your body needs nutritious food to function and repair, so give it what it needs. Not getting enough calories each day can be just as harmful to your body. Opt for a diet filled with nutrient and fibre rich fruits and vegetables, lean proteins, and whole grains to help reduce fat. Avoid foods with high sugar content, and don’t fear healthy fats like avocados and olive oil because they contain omega 3 fatty acids which boost the metabolism and are essential for toned and healthy skin.


2. Hit up HIIT


High-intensity interval training is often lauded as the ultimate fat burning tool, and there's science to back it up. When done properly, you can burn a large number of calories in a short period of time, with your metabolism staying high for many hours after the workout. HIIT involves short bursts of maximum effort exercise, followed by a 'recovery period'. This allows your body to burn fat whilst simultaneously preserving muscle mass. Supplement with The Define Booster to ensure that your body is effectively breaking down fat for energy rather than valuable muscle.


3. Conquer the strength training


Many worry that strength-based exercises whilst attempting to slim down will lead to unwanted 'bulking', however, this is far from the truth. Muscle keeps your resting metabolism higher compared to stores of fat, so will keep your body burning more calories throughout the day. Feeling stronger will also ensure those workouts have you coming back for more rather than feeling like punishment. Make sure to drink a protein shake after working out to aid strong muscle development - check out The Lean Protein which comes with added functional ingredients designed to support weight-loss.


4. Anticipate your cravings


We've all experienced 'hangry', and will be able to relate to those irrational cravings we get when we haven't eaten in a few too many hours. When you're hungry, you're more likely to reach for the easy access chocolate bar than whip up a balanced meal. Anticipate this by preparing healthy snacks ahead of time, and avoiding the junk food aisles when you're hungry. Check out The Tone Capsules too, which help to stave off cravings by keeping you feeling fuller for longer, without your energy levels dropping off.


5. Hydrate


Your body needs water to metabolise and break down fat, so ensure you are drinking at least 8 glasses of water every day to keep things running smoothly. Read more here. Carry a bottle with you as you go about your day, and rehydrate sufficiently after workouts.


6. Get enough sleep


Not getting enough sleep can lead to weight gain, so make sure you're packing in enough Z's to ensure you're not making your weight loss journey harder than it needs to be. Aim for at least seven hours of sleep every night to maintain overall health and wellbeing, and reduce your body storing unnecessary fat. Sleep will also mean you're feeling more energised during exercise and are less likely to experience cravings during the day. Read more on how you can improve your sleep here