Fat loss is so easy: said no one ever.
Easy. Yeah, right. But we can make it easier, both physically and mentally. Both are important, don’t you think?
I’ve tinkered with fat loss like a mad scientist for the last few years. And my online and personal training clients have taught me just as much about what works (and bombs) for them when it comes to losing body fat. Here are a few of the biggies:
You have to create a favorable environment for reducing your calories.
For me, that’s always been tracking my calories. And at first, weighing and measuring food. At least for a while. There are non-tracking tricks that work too –like limiting the number of meals you eat or having general guidelines about how much and what kinds of food go on your plate.
Having some structure will give you valuable information, builds awareness of your eating patterns and possible saboteurs, and creates overall mindfulness with eating.
Identify your biggest trigger. Then stomp it out.
One of my new clients noticed that red wine was becoming her bestie during the week. Sometimes habits creep in. But first ask yourself why? As it turns out, she just really, really loves red wine. Any other booze can sit around the house and not be problematic. But if she knows the vino is there, she’ll find it hard to pass up.
So she created a rule for herself to just not keep it in the house. She can still enjoy a glass on a night out. But for now, wine is off her grocery list.
Find the sweet spot for cardio.
I used to be the cardio bunny who did nothing else except run myself ragged. And we often over estimate how many calories we burn doing cardio.
But I also got lazy for a while too and only lifted weights. For body composition, strength training is incredibly effective. But most of us could stand to get out of our chairs and infuse more physical activity into our weeks. 3-4 strength sessions, 1-2 metabolic conditioning workouts, and regular, low intensity cardio that lets me recover for the other stuff is my own sweet spot.
Your own may look a little different, and that’s fine too. And most importantly? Do what you enjoy – you’ll be way more consistent.
Find foods you like with naturally low calorie counts.
These are your secret weapons for those days when you just want to eat all the things. Mine are celery, strawberries, a pickle, a small bowl of Greek yogurt with berries, and baby sweet peppers. These typically have either protein or filling fiber and will take the edge off without zapping your progress.
Take a break some times.
You know what women’s bodies hate? Being in a calorie deficit all the time. Our hormones give us the middle finger. They put up road blocks and make it harder. Yes, that sucks. It’s a bigger deal if you’re already fairly lean and less so if you have a lot of weight to lose. One way around this is to do calorie cycling: some days you’ll eat in a more aggressive deficit. And a few days out of the week you’ll eat closer to maintenance level calories. It gives your body (and brain) a breather.
And if you’ve been dieting a really long time, it might be time to take a full diet break for 2-4 weeks. When you return to working on fat loss again, your body will be in a better spot to handle it.
Create livable rules.
Moderation sounds great in theory. But what does that actually mean? Maybe it means ditching rigid food rules like “no bread, ever.” God, that sounds awful huh? But sometimes temporarily we can create some rigidity where we need it, and be looser where we may need it.
I know I could never live without desserts. Saying “I’m banning sugar for a month” won’t work for me, because that would make me miserable. But “dessert every Saturday” seems doable, and yet encourages me to stop inhaling baked goods on the regular.
Play the long game.
For most of us, losing fat isn’t a six week process. It’s a six month or longer journey. It can be slow at times. It doesn’t always go as planned. But don’t let that discourage you. Because the best part about the long game is that you can allow yourself to see the big picture. Screwed up your plan last night? It’s no big deal – just get right back at it.
Because when you see that night in the bigger context of many days of healthy habits, it doesn’t even cause a ripple. Be kind and patient with yourself. Not because I’m trying to sound like a motivational meme. But because people who feel shame after perceived slip ups end up sabotaging themselves. That leads to days and weeks of going backwards.
You’ll have steps forward – and a few backward. And that’s normal. We’re human, after all.
Ask yourself this. Why do you want to make a change? There’s no right or wrong. But unless you have a reason that matters, fat loss is going to feel harder.
Flip your internal dialogue.
I used to feel pissed off that at my size and age, I had so little wiggle room for fat loss. Unlike my 6’4” husband, who can demolish a bag of Doritos and not gain an ounce, I have no such luck. I whined a lot. Then I began to just be less emotional about it. Saying “I can have all the things, just not all at once” helped me chill out.
If you tell yourself something is going to suck, it will. Funny how that works? I’m not saying you need to chant “I freaking love celery” into the mirror. But a positive attitude about the process is going to help more than you’d think.
Finally, remember that you’re beautiful.
You matter. And your self-worth has absolutely nothing to do with your body composition. Keep that perspective.
That’s the tough one for me. I rationally understand this and yet am sometimes still so unkind to myself. Let’s knock that off, shall we?
One thing that has always helped is focusing on improving things that have nothing to do with my body’s appearance. Enter a race. Work on a new gym PR. Find that demonstrate how you’re getting stronger. Or faster. Sleeping better, or finding more energy for life. That you’re living a life that makes you happy and healthy. Isn’t that what matters most?
Have your own tip for making fat loss feel a wee bit easier? Or a lot easier? Leave a comment and share!