When it comes to losing fat, there are countless diets, workout plans, and supplement regimes to choose from. However, sustainable fat loss is not about quick fixes or fads – it's about developing healthy habits that you can maintain for the long term. In this blog post, we'll discuss the three best habits to develop to see sustainable fat loss over time.
1. Consistency in Meal Planning and Prep
One of the most important habits to develop for sustainable fat loss is consistency in meal planning and prep. This means taking the time to plan out your meals for the week and then prepping the necessary ingredients in advance. By having healthy, nutrient-dense meals readily available, you're less likely to reach for unhealthy convenience foods or overeat.
To get started, try creating a meal plan for the week and then make a list of ingredients you'll need to buy. Once you've done your grocery shopping, take the time to prep your...
Stress can have an enormous effect on fat loss because it can lead to an increase in the stress hormone cortisol, which can cause the body to hold onto fat stores, particularly in the abdominal area.
Cortisol is a hormone produced by the adrenal gland in response to stress. Due to its nature it's often referred to as the "stress hormone." However, cortisol plays a number of important roles in the body, including regulating blood pressure, glucose metabolism, and the immune system.
Chronic stress may also lead to poor or even lack of sleep. This can have a negative impact on fat loss efforts, as well as an increase in appetite and cravings for unhealthy foods.
Additionally, stress can greatly interfere with physical activity and healthy eating habits, which are really important for supporting fat loss. It is so important to manage stress in a healthy way and to focus on maintaining a healthy lifestyle, including a balanced diet and regular physical...
This is a questions I receive all the time. Counting calories is a mentally exhausting task that, in my opinion, can really cause a lot of negative stress on the. body. A caloric deficit is essential for weight loss and can be achieved in a number of ways without tracking calories. Here are three examples:
1. Eat more fiber-rich foods slowly: Foods that are high in fiber, such as vegetables, fruits, and whole grains, can help you feel fuller for longer and prevent overeating - but only if you consume them at a slower pace. The stomach will expand and the hormones will tell the brain that you are full. These foods are also generally lower in calories, making it easier to create a caloric deficit.
2. Incorporate more physical activity into your routine: By increasing your activity level, the ability to burn more calories and create a deficit goes up. This can be as simple as going for a walk after dinner or taking the...
Let's talk about stress and how it relates to you health. Stress is a natural response to the demands and challenges of life. It is a normal part of life that can help you stay alert and focused, but when stress becomes overwhelming or chronic, it can have negative effects on your health. Here are five examples of how stress can affect your health:
1. Cardiovascular health: Stress can absolutely raise your blood pressure and heart rate, which can increase your risk of heart disease and stroke. Chronic stress can also contribute to the development of conditions like hypertension and arteriosclerosis.
2. Mental health: Mental health is affected in a number of ways. It can lead to feelings of anxiety, depression, and irritability, and can also interfere with your ability to think clearly and make decisions.
3. Immune system: Chronic (long term) stress can weaken your immune system, making you more prone to illness and infection. It can also increase the...
There is quite a large difference between fat loss and weight loss. Weight loss refers to a decrease in overall body weight, which can result in the loss of a variety of factors, including the loss of fat, muscle mass, and water weight. No one wants to lose muscle mass, and water weight can fluctuate like crazy.
Fat loss, on the other hand, refers specifically to the loss of body fat. The scary thing is, it's possible to lose weight without losing fat! if you lose muscle mass or if you are dehydrated. Conversely, it is also possible to lose fat without losing weight. For instance if you gain muscle mass at the same time that you lose fat. It is important to focus on fat loss rather than weight loss because losing fat can have a number of health benefits, such as improving body composition, insulin sensitivity, and cardiovascular health, while losing weight may not necessarily lead to these benefits.
This concept that fat loss...
Let's talk about fat burn and heart rate. This question comes up a ton for me! Now I am not a fitness expert - but this is pretty basic stuff.
In order for your body to burn off stored fat very efficiently through movement the heart rate has to be moving at a certain speed. The fat burning heart rate is the range of heartbeats per minute at which your body is using the most fat for energy. Referred to as the "fat burning zone", it is generally lower than the heart rate at your maximum capacity (also known as the "aerobic zone").
The fat burning zone is usually 50-70% of your maximum heart rate. To calculate your maximum heart rate, you can use the formula 220 minus your age. For example, if you are 30 years old, your maximum heart rate would be 220 - 30 = 190 beats per minute.
To determine your fat burning heart rate, you would then multiply your maximum heart rate by 0.50 (50%) to get the lower end of the range and by 0.70 (70%) to get the upper end...
Here is a questions I get all the time: Why is Fat Loss so Hard?
Lets just put it out there: Losing body fat, especially around the belly, is hard. It's a common goal that many people struggle with, and there are a multitude of reasons why it can be so difficult. In this blog post, I want to explore some of the reasons why I find that fat loss is so hard based on what I see from my clients journey, and how making lifestyle changes and mindset shifts can make a big difference in your success.
One reason why fat loss is hard is that it requires significant lifestyle changes. This in other words, is saying that you have to live life differently than you have the last 20, 30, 40, 50+ years. Losing fat isn't just about changing your diet or exercising more; it requires a complete overhaul of your habits and routines. This can be intimidating and overwhelming, especially if you're used to living a certain way.
For example, if you're used to eating fast food and...
Specifically I want to talk about visceral body fat. There are several reasons why fat loss can be important for individuals. Visceral fat (also known as abdominal or "belly fat") is the fat that is stored specifically in the abdominal cavity, surrounding the internal organs. It is different from subcutaneous fat, the fat that is stored just beneath the skin.
Visceral fat has been seen to be more dangerous than subcutaneous fat because it is associated with a higher risk of certain health problems. Visceral fat has been linked to an increased risk of:
Cardiovascular disease: Visceral fat is associated with an increased risk of heart disease, as it can contribute to high blood pressure, high cholesterol, and inflammation.
Diabetes: Visceral fat is thought to interfere with the normal function of the hormone insulin, which can lead to insulin resistance and an increased risk of type 2 diabetes.
Metabolic syndrome: This is a group of risk factors that...
Where is the first place you lose fat from? This is a question I get a lot! When the body loses fat, the order in which fat loss occurs, from specific areas, is predominantly determined by genetics. Some will to lose fat from their arms, legs, or face first, while some may notice a loss in abdominal fat before any other areas.
Generally, the human body will usually lose fat from all over the body rather than from one specific area. This means that while you may not be able to control exactly where the fat is lost from, you can still lose fat by maintaining a healthy diet and exercising regularly.
Keep in mind that losing fat is not the same as losing weight. Weight loss can be the result of losing fat, muscle, or water. To lose fat, it's important to focus on creating a calorie deficit by burning more calories than you consume through a combination of diet and exercise.
Speaking to diet - you can choose nutrient dense foods that...
Good morning beautiful! It is important to note that weight loss is not solely dependent on the foods you eat, but rather a combination of factors including diet, exercise, and overall lifestyle habits. It is always best to consult with a healthcare professional before making any changes to your diet or exercise routine.
I wanted to outline (in my opinion) the top 10 whole foods for healthy, natural weight loss. Especially when you are getting serious about the visceral body fat around the midsection / stomach area.
1. Leafy Greens: Leafy greens such as spinach, kale, and broccoli are low in calories and high in fiber, which can help you feel full and satisfied. They are also packed with nutrients like vitamins, minerals, and antioxidants.
2. Lean Protein: Foods high in protein can help you feel fuller for longer and may help with weight loss. Good options include chicken, turkey, fish, beans, and tofu.
3. Berries: Berries...