Wondering what might be the most efficient and appropriate way to shred fat for summer? We’ve popped five points to live by, for a healthy weight loss journey, that will have you looking and feeling your best in no time.
Being only 10 weeks away from Australian summer, an abundance of fat-loss diets are yet again flooding the market.
Weight Loss shouldn’t be a ‘quick fix’ - it should be a lifestyle change to make you feel incredible on the inside and out. If you follow these five steps, you’ll be able to get in shape for summer, in a sustainable and achievable way.
- Monitor your calorie intake
Yes, I know, this sounds like a dreadful and time-consuming task. But once you get the hang of it, it’ll become second nature and a useful tool you can use for the rest of your life.
To begin, we recommend finding out what your recommended calorie intake is per day. There are a range of free tools on the internet that can help you calculate this type of thing, including calculator.net.
Once you’ve worked out what your daily intake should be, aim to eat approximately 200 calories under this, for healthy and effective weight loss. Try to sustain this until you’ve reached your goal and then you can move into the ‘maintenance’ phase.
- What to eat
For some, dieting is one of the most difficult aspects of weight-loss. In fact, as soon as I say the word diet, I feel like I immediately sike myself out. The key here is to focus on what you want to add into your daily intake, rather than focusing on what you want to remove.
So, for example, your goal may be to consume at least 4 vegetables per day and a minimum of two fruits. Once you start filling your body with these healthy foods, you give yourself less room in your stomach for those cheeky snacks.
One of the major lessons I’ve learnt is to not remove your favorite foods out of your diet altogether. If you’re fuelling your body with nutritious foods and are counting your calories, then you can work in a few pieces of your favorite chocolate if that’s what you’re really craving.
Have a birthday dinner this week and don’t want to miss out on the cake? Then perhaps you can reduce your calorie intake at lunch, to make room for the calories in that slice of cake.
Balance is key here.
- Incorporate HiiT workouts into your routine
One of the best ways to lose fat is to complete exercises that increase your heart rate – AKA High-Intensity Interval training.
Some of our favorite high-intensity exercises include skipping, jumping jacks, jump squats, burpees, sprints, and high knees. Complete these exercises with short rests in between, to create spikes within your heart rate.
By incorporating HiiT workouts into your routine a few days a week, this will help with raising your metabolic rate for twenty-four hours. This, therefore, means your body will continue burning calories once you’ve completed your workout – winning!
- Weight training
Yes, weight training does in fact assist with fat loss too.
Cardio is best for burning quick calories in the short-term, however incorporating weight-based training helps you to build muscle.
How is building muscle going to help you lose weight, you’re wondering? Well, muscle actually burns more calories at rest, than other tissues in the body. So, therefore, building muscle is the key to increasing your metabolism at rest, when you’re not exercising.
Weight training = ongoing weight loss in the long-term.
- Consistency is key
I hate to burst your bubble, but you’re not going to lose weight overnight.
The first couple of weeks will definitely be the most difficult, but once you get over this hurdle and start seeing small results, then you’ll become your own motivation and this will fuel you to keep going and achieve your goals.
If you have any further questions about shedding fat, feel free to reach out to our knowledgeable team at World Fitness for further advice.
If you’re feeling motivated and are looking for some equipment to assist with your HiiT or weight-based training, check out the www.worldfitness.com.au or get in touch.