Three Lifestyle Changes to Try If You Want to Lose Fat

If there are two people in a room, the odds are that one of them is actively trying to lose weight. Or that’s what the research says. YouGov reported that 52% of the world’s adult population is typically trying to lose weight.

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So, chances are you might be wanting to lose weight. Heck, you might even be trying to already! If so, then you are probably looking for advice. After all, this isn’t an easy task, particularly if you want the weight loss – or fat loss – to be sustainable.

Sustainable fat loss is the goal, and only the right methods will help you. Fortunately, the three lifestyle changes outlined below are effective if this is your aim.

1. Prioritize Protein Intake

What many people don’t know is that protein is crucial. Not only for building muscle, but also for boosting metabolism. Protein actually has a higher thermic effect compared to carbs and fat. It sits around 20% to 30% – greater than the others combined. This means your body burns more calories just from digesting protein.

Not only that, but you’ll be properly satiated. Protein is more filling. This is due to increasing the release of hormones GLP-1 and PYY – both make you feel full. The appetite-stimulating hormone ghrelin is also reduced.

But how do you prioritize your protein intake?

It’s simple. 1.2g to 1.6g of protein per kilogram of bodyweight daily is the aim. Don’t wait until the evening for this, though – spread it evenly across three or four meals. Try eggs, Greek yogurt, lean meats, and lentils. Then, if you don’t reach your goal with these, you can supplement with protein powder or bars.

2. Optimize Sleep Quality

When you wonder, “How can I lose belly fat?” you don’t really think about sleep, do you? But sleep plays a key role. It impacts hormone balance. Sleep deprivation, for example, will increase ghrelin and decrease leptin – the fullness hormone. As a result, you’ll have higher appetite and cravings.

Plus, you’ve probably noticed that you crave fatty or sugary foods sometimes. You might have even linked that to poor sleep. That’s true. Lack of sleep increases the stress hormone, Cortisol, and you’ll want high-fat/sugar snacks.

The best way to optimize your sleep is by securing seven to nine hours. This needs to be quality sleep, though. So, fix your sleep schedule. Go to bed and wake up at the same time. And yes, that’s even on weekends. Your metabolism will be regulated better because of this.

3. Incorporate Strength Training

Cardio is often the go-to. While it is effective, strength training does so much more. You need metabolically active muscle – and this is built by proper training. Such muscle increases your BMR – resting metabolism – to burn more calories all day, not just during workouts.

Even when a workout ends, your body is still burning calories. This happens after high-intensity strength training. Such workouts cause Excess Post-Exercise Oxygen Consumption (EPOC). You’ll be burning calories at an accelerated rate for hours as muscle is repaired.

Adding strength training two to four days a week is enough. Just ensure you are focusing on full-body compound lifts – deadlifts, squats, presses, etc. – and keep intensity high.

To conclude, losing fat doesn’t need to be complicated. In fact, it shouldn’t be. You just need to know the basics, as shown above. Once you have made these lifestyle changes, you’ll see results begin to take form.