PART 2 - How to lose fat (not muscle) in a healthy way ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ 🔑 The key to any diet plan regardless of how it’s packaged up, is calorie deficit. It’s science. Your intake is constantly less than your output then you will lose. Vice versa, and you will gain.
⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀🏋🏻♂️ When most people talk about wanting to lose weight, what they actually mean is lose fat, retaining muscle so they appear defined. By ensuring you strength train 3-4 times a week you prioritise fat loss and maintain muscle. The more muscle you have the more calories your body will use up too.... bonus! ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀🍗 Ensure you eat sufficient lean protein. Aim for 1g per lb body weight. Eg you weigh 130lb, try to consume 130g protein a day. This will assist muscle recovery/maintenance and leave you feeling full for longer. Also make sure you drink enough water and fibre as this will assist with digestion.
⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ 🛏 Get enough sleep for your body to recover and keep stress levels down too. Lack of sleep and high stress levels can cause hormone imbalances and can hinder your progress ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 🍫 Don’t be TOO restrictive. Spread your calories out to work for you. If chocolate is your fav then make sure 80% of your diet is made up by nutrient rich whole foods but allow yourself some less nutritious that you fancy - chocolate, a glass of wine. It’s a lifestyle not a diet so it’s got to be sustainable just keep an eye on portion size and consider lower calorie options too so you get more for your buck! ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀ 🕰 Finally be patient. Sustainable change does not happen overnight. Invest your time in creating new habits that will last you a lifetime rather than quick fixes that are neither healthy or sustainable long term. After all do you want to be back to square one in 6 months again? #realtalk