Losing fat can feel like a daunting task, especially with so much information out there. But it doesn’t have to be complicated. By making a few key changes to your routine, you can accelerate fat loss and get closer to your goals. Whether you’re just starting out or have hit a plateau, these three tips will help you maximise your results without drastic measures. Let’s dive into practical ways to boost fat loss that are backed by science.
1. Prioritise Strength Training
One of the most effective ways to boost fat loss is by incorporating strength training into your fitness routine. While many people focus primarily on cardio for weight loss, strength training offers unique fat-burning benefits.
- Builds lean muscle: Strength training helps build lean muscle, which increases your resting metabolic rate (RMR). The more muscle you have, the more calories your body burns, even when you’re not exercising.
- Afterburn effect (EPOC): Engaging in resistance exercises, such as weightlifting or bodyweight training, creates an “afterburn effect”, scientifically known as excess post-exercise oxygen consumption (EPOC). This means your body continues to burn calories for hours after your workout, which can significantly contribute to fat loss.
- Reduces body fat percentage: Studies have shown that people who combine strength training with a proper diet experience a greater reduction in body fat percentage compared to those who focus solely on cardio (Willis et al., 2012).
To get started, aim for 3-4 strength training sessions per week. Focus on compound movements such as squats, deadlifts, and push-ups, which work multiple muscle groups at once, maximising calorie burn.
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2. Increase Protein Intake
What you eat plays a critical role in fat loss, and one of the easiest dietary adjustments you can make is increasing your protein intake. High-protein diets have been shown to aid fat loss in several key ways.
- Boosts metabolism: Digesting protein requires more energy than fats or carbohydrates, leading to a higher thermic effect of food (TEF). In simple terms, your body burns more calories processing protein than it does other macronutrients (Tappy, 1996).
- Promotes satiety: Protein is incredibly satiating, meaning it helps you feel fuller for longer. This reduces overall calorie intake by curbing cravings and the urge to snack between meals (Veldhorst et al., 2009).
- Preserves muscle mass: When losing weight, there’s a risk of losing muscle along with fat. A higher protein intake helps preserve lean muscle mass, which, as mentioned earlier, is crucial for maintaining a higher metabolic rate (Pasiakos et al., 2013).
For effective fat loss, aim for 1.6 to 2.2 grams of protein per kilogram of body weight each day, depending on your activity level. Include sources such as lean meats, eggs, fish, tofu, and legumes in your diet.
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3. Stay Consistent with Caloric Deficit
At the core of fat loss is the concept of a caloric deficit, meaning you burn more calories than you consume. While this is widely known, the challenge lies in maintaining this deficit over time without feeling deprived.
- Track your intake: Start by calculating how many calories your body needs to maintain its current weight, then create a moderate deficit (typically 300-500 calories per day). Tracking your food and drink intake using apps like MyFitnessPal can help you stay on top of your calories.
- Avoid overly restrictive diets: Extreme diets that cut too many calories too quickly can backfire. These diets often lead to muscle loss, nutrient deficiencies, and can slow your metabolism (Müller et al., 2016). Instead, aim for a sustainable approach that allows for flexibility, ensuring you can maintain your deficit long term without feeling like you’re constantly dieting.
- Be mindful of portion sizes: It’s easy to eat more than you realise, especially with calorie-dense foods. Pay attention to portion sizes, and consider using smaller plates or bowls to prevent overeating.
Maintaining consistency with a caloric deficit is key, but balance it with the other two tips to ensure that fat loss is both effective and sustainable.
Conclusion
Boosting fat loss doesn’t require extreme measures. By incorporating strength training, increasing your protein intake, and staying consistent with a caloric deficit, you can accelerate your progress in a healthy and sustainable way. Remember, it’s not about quick fixes but making long-term lifestyle changes that you can maintain. Stay patient, and you’ll see results.
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References
- Müller, M.J., Enderle, J. & Bosy-Westphal, A. (2016). Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans. Current Obesity Reports, 5(4), pp. 413-423.
- Pasiakos, S.M., et al. (2013). Protein supplementation increases lean body mass and strength in individuals engaged in resistance exercise training: a systematic review. Journal of the American College of Nutrition, 32(1), pp. 42-56.
- Tappy, L. (1996). Thermic effect of food and sympathetic nervous system activity in humans. Reproduction Nutrition Development, 36(4), pp. 391-397.
- Veldhorst, M., et al. (2009). A high-protein diet reduces food intake and improves satiety. American Journal of Clinical Nutrition, 90(3), pp. 629-635.
- Willis, L.H., et al. (2012). Comparison of aerobic versus resistance exercise training effects on metabolic syndrome. American Journal of Cardiology, 108(6), pp. 838-844.
Key Takeaways Table
| Key Point | Summary |
|---|---|
| Strength training boosts fat loss | Builds lean muscle, increases metabolism, and burns calories post-workout |
| Increase protein intake | Boosts metabolism, increases fullness, and helps preserve muscle |
| Stay consistent with a caloric deficit | Moderate deficits and avoiding extreme diets ensure sustainable fat loss |
Related: 5 Hacks to Accelerate Fat Loss
