We hear "fat loss" and our minds automatically think excessive cardio and an extreme decrease in calories. We tend to jump from this diet to diet, looking for fast and direct results, but each time ends up failing. 

However, what if we told you that fat loss can be done with a healthy and sustainable approach as opposed to overdoing it? Fat/weight loss is a health goal for many people and can be accomplished with the right guidance and application! We want to encourage everyone with this goal in mind to go easy on yourself and approach fat loss as something that can be done by healthy lifestyle changes and habits! 

Keep reading to gain knowledge on healthy strategies to improve fat loss!

First of all... Not all body fat is considered "unhealthy"

Body fat is essential for the human body to function as it should. There are many different types of fat cells in the body and we should note that each type has an important and different role. But as for this blog post, we are just going to list a few reasons why fat is important for the body:

1. Body fat is the primary storage for our bodies energy.

2. Body fat acts as a cushion to internal organs for protection and stabilization. 

3. Body fat helps regulate certain hormones, specifically hunger/fullness hormones and fertility hormones in females. 

4. Body fat helps regulates internal and external body temperature. 

1. Incorporate strength training in your fitness routine

Although diet is crucial to any sort of weight/fat loss, exercise plays a major role as well. 

Incorporating weight training into your fitness routine is very beneficial in regard to gaining lean muscle mass. Adding strength training will essential help build muscle, while toning up and reducing fat mass. 

2. Get more sleep 

Sleep, rest, sleep, repeat! Sleep is such an important factor to fat loss. When trying to lose weight, it is important that you are getting enough sleep as this will lower cortisol and hormone levels.

In a study done by David Friedman, he states "Sleep deprivation interferes with leptin and ghrelin, the two hormones that regular appetite which makes you more likely to indulge in poor eating habits."  

Along with that, cortisol (a stress hormone in your body) is raised when you are not getting adequate sleep. When this happens, there is potential that one might result in stubborn belly fat around the abdominal area. 

All in all, sleep is healthy - not lazy!

3. Load your meals with fiber

Loading up your meals with fiber is a great strategy in healthy fat loss. Fiber essentially fills you up faster and takes longer to digest than most foods.

Food such as oats, whole grains, beans, and berries are great sources to add to your plate! 

4. Reduce sugary & processed foods 

Sugary and processed foods have lack of key nutrients and are usually calorie-dense and don't really keep you full for long. Swapping these processed foods for more nutrient-dense foods such as vegetables, lean proteins, and healthy fat might just be your new way cleaning up your diet! 

Although these foods can be enjoyed in moderation, it is important to note that processed foods are typically filled with MSG and other artificial ingredients that keep you unsatiated, wanting to eat more and more.

5. Slow down when eating your meal

Creating mindfulness and slowing down when eating a meal can be extremely beneficial in healthy weight loss. When you start slowing down and chewing your food, you become more aware of your fullness cues, which will tell your brain when you are full and ready to be done eating. 

It takes about 20 minutes for the gastrointestinal tract to start signaling the brain when it is full. So next time you go for your lunch break at work, try to use the full time to really enjoy and chew your food. Sounds silly, but seriously works for great fat loss results!

6. Boost your protein intake

Eating a high protein diet will not only benefit you toward your gains in the gym, but it will also help contribute to fat loss. Protein essentially increases satiation and helps retain muscle mass. A high protein diet also decreases the production of ghrelin (hunger hormone) and helps steer away from sugary and processed foods.

High-protein foods such as lean proteins (chicken, turkey, fish, lean beef), Greek yogurt, eggs, and milk will be beneficial to your diet when looking to shed some body fat and increase muscle mass! 

7. Walk longer, more often 

So, just had we had mentioned before, exercise is also an important role in fat loss. Walking more importantly, is a simple form of exercise that can be done daily to increase the rate of fat loss. 

Did you know that fat is the main source of fuel being burned while walking? This is because walking isn't an intense of enough exercise to use muscle protein or carbohydrate sources for fuel! 

Walking is such a beneficial strategy to add into your daily routine as it aids in movement for the body as well as a sustainable habit for our healthy lifestyle!

8. Increase water intake 

Now, I'm sure you have probably heard thousands of times that in order to lose body fat, you must increase your water in take. But, do we know why this is?

In a study done by Frontiers in Nutrition, they found that increasing water intake leads to an increased breakdown of fat and reduction of new fat growth (Thorton, 2016). 

Water also helps in determining how hungry you actually are. Try drinking a glass of water before each meal and see if you are fuller much sooner! 

So, how much water is necessary? The simple strategy to go by is to drink half of your body weight in ounces each day. So, say if I weigh 125 lbs, I would aim for about 63 ounces or more every day!

Sources:

https://www.womenshealthmag.com/uk/food/weight-loss/a707401/how-to-lose-body-fat/# 

https://www.forbes.com/health/body/how-to-reduce-body-fat/#footnote_2

Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6058072/