HWN #006: 3 Simple Yet Effective Strategies to Help Improve Fat Loss

A lot of people make dropping bodyfat more complicated than it needs to be, when in reality it is a very straight forward process.

To lose bodyfat, you need to create a calorie deficit, which

means you need to burn more calories than you consume.

Though it is pretty straightforward that doesn't mean that it is easy. As a matter of fact, many well intentioned dieters (myself included at the moment) have a hard time actually losing away weight.

Let's change that.

Today, I am sharing 3 simple yet effective strategies that will help you on your fat loss journey.

Let’s dive in. 

3 Simple Yet Effective Strategies to Help Improve Fat Loss

Here are 3 simple strategies that I recommend to anyone looking to drop some bodyfat;

• Follow a balanced, calorie controlled, whole food diet
• Increase physical activity
• Prioritize sleep

Strategy #1: Follow a Balanced, Calorie Controlled, Whole Food Diet

The first step in dropping bodyfat is following a calorie controlled (think calorie deficit) diet. These are the laws of thermodynamics, laws that we can't change. This means that as long as our calorie consumption is less than our calorie output, we will lose weight, not matter where those calories are coming from.

But just because you can drop bodyfat eating 'unhealthy' food, the results and your long-term health will be better if we build our diet around whole foods.

Building your diet around foods like fruits, veggies, lean protein and similar foods is not only better for your overall health as a result of the micronutrient makeup of these foods, but will also keep you more full. Foods like strawberries, watermelon and many veggies are very low in calorie, meaning you can eat a lot of them without the calories adding up. 

Strategy #2: Increase Physical Activity 

To aide in fat loss, make sure to incorporate regular exercise into your daily routine, including cardio, strength training and walking.

Cardio (running, cycling, etc) is great for overall health and should be a part of your weekly exercise regimen whether you are trying to drop bodyfat or not. Though it isn't a big lever to dropping bodyfat, a small added bonus is that you will burn more calories as a result of performing cardio.

As we all know, strength training helps build muscle, which can help boost your metabolism. Strength training is also huge for holding on to hard earned muscle while trying to drop bodyfat. People always think that cardio is their best bet when it comes to dropping bodyfat, but your focus should be on strength training.

Finally, like cardio, walking (or getting enough daily steps), should be a goal whether one is dieting or not. Research has shown that populations that tend to get more steps in per day have been long-term health outcomes.

Diet hack: when I am having food cravings, especially when it is nice out, I will get up and go for a walk. Not only am I getting more steps in, but I am redirecting my mind and not consuming unwanted calories.

Strategy #3: Prioritize Sleep

This may be surprising to people, but lack of sleep can have a huge impact on fat loss. 

Why?

Because lack of sleep can effect your hormones (that can increase hunger), how your body functions, and how well you deal with food cravings (you won't deal with them better with a lack of sleep). 

I simply recommend people do everything they can to make sleep a priority, especially when trying to drop some bodyfat -- 6 hours a night is good, anything above that is great.

In Summary 

Dropping bodyfat is a pretty straightforward process, but as we all know, it's isn't easy. By implementing these strategies while you are in a fat loss phase you can make the entire process as easy as possible while getting to the lean and healthy body you are working towards. 

In health,

Craig

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