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...
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...