There are MANY ways to go about losing body fat. Here is what we at Aspire PT for Women subscribe to as the blueprint…
- Be in a calorie deficit.
- Eat adequate protein.
- Eat mostly whole food that is nutrient dense with enough fiber.
- Lift weights 2-4 days a week.
- Walk every day. Aim for at least 7000 steps.
- Get 7-8+ hrs of sleep.
- Stop fixating on your belly and the scale.
- Be patient and consistent.
Let’s break each of these down…and NO, none of this is written in stone! I can already hear a few of you complaining about the items on the list that you can’t do…Do as many as you can to start and add more when you can…it’s about consistency and NOT perfection!
BE IN A CALORIE DEFICIT
Belly fat, back fat, thigh fat or arm fat – it’s all fat. You can NOT spot reduce or target any area for fat loss. Crunches will NOT help you lose fat in the area. How many calories should YOU consume? Start with (Target Weight in Pounds x 12). Try this for at least 2-3 weeks and adjust as needed.
You need to be in a deficit to lose fat. Period.
EAT ADEQUATE PROTEIN
Protein is the building block for muscle. It also takes the most energy to break down compared to carbs and fats. Having enough protein helps to keep you full and satisfied and the older we get the more that we need.
Context matters here, but aim for 1 gram/pound of lean body mass (from the Inbody test) at a minimum and 0.7-1 gram/pound of total body weight as the maximum.
EAT MOSTLY WHOLE FOOD THAT IS NUTRIENT DENSE WITH ENOUGH FIBER
Food quality matters! Eat well balanced meals with fruits and veggies. This will again keep you fuller longer and give your body more of the good fuel that it needs. Aim for roughly 14 G fiber for every 1000 calories you consume.
Reduce/eliminate alcohol. I know, it sounds terrifying for some of you but this is where the rubber meets the road. Ultimately you have to decide if and how much alcohol should be a part of your life.
LIFT WEIGHTS 2-4 DAYS A WEEK
Muscle keeps your metabolism strong. This is ESPECIALLY important since you begin to lose muscle as you age starting in your 30s.
More training is NOT better! Your body needs rest days from strength training in order to recover properly.
WALK EVERY DAY. AIM FOR AT LEAST 7000 STEPS
Be active. Not sedentary. Even if you have a desk job, make it a point to MOVE!
Get up early to start your day with a walk. Walk on your breaks and after eating. Play your favorite sports…consistently do the things that you like to do and DON’T make it about losing weight. Do it for your overall health…it all adds up.
GET 7-8+ HRS OF SLEEP
Poor sleep will make fat loss harder. In fact, everything in your life suffers when this is sacrificed.
Keep a consistent bedtime routine even on the weekends. Turn off electronics at least one hour before bed.
STOP FIXATING ON YOUR BELLY AND THE SCALE
Weight loss is not the same as fat loss. True fat loss is slow and it should be if you want it to truly last. Use other measures of progress such as:
- pictures
- measurements
- how clothes are fitting
- how you’re feeling
- appreciating other wins in your life
BE PATIENT AND CONSISTENT
Unless you genetically don’t carry much fat it will take a while to come off. Your unrealistic timeline for fat loss hasn’t worked before so why are you continuing to use it?
Consistency with habits is the key. Give your journey longer than you think or want…much longer!
