It is estimated that 25.9% of adults in England are obese. Obesity is defined as having a body mass index (BMI) of 30 or higher, that can pose a health risk.
When it comes to losing fat, knowing where to begin can feel very overwhelming. I am here to help you focus on a few key strategies, it then becomes much simpler. Here’s how I’d approach fat loss if my aim was to reduce my body fat mass:
Aim to be in a calorie deficit
A calorie deficit refers to burning more calories than you consume. Research suggests that a 500-calorie deficit may help with weight loss.
The foundation of fat loss is a calorie deficit. When you are in a calorie deficit, your body taps into stored fat for energy. The trick is to do it sustainably, I don’t want to see anyone starving themselves on a 1500 calorie diet.Instead, aim to eat slightly less than your body needs to maintain its current weight. You can easily find out how many calories you will need to consume for fat loss. Either by working with a nutritionist or simply Googling ‘’calorie calculator’’, and tracking on MyFitnessPal.
Get as many steps in as possible
Steps are king and walking is an underrated yet powerful tool for fat loss. I’d try to incorporate as many extra steps into my day as possible. For example, taking a lunchtime walk, taking the stairs at TKMax instead of the escalators. Even parking your car further away from the shop next time you’re at Tesco.
Every little bit adds up! Walking not only burns calories but also helps to release some endorphins to improve your mood.
Increase your protein intake
Protein plays an important role in fat loss by helping preserve muscle while you lose fat. I’d aim to consume between 0.8 to 1.8 grams of protein per kilogram of body weight. This range ensures you get enough to fuel muscle recovery, stay full longer and maintain your metabolism while shedding fat.
Not all protein is equal
Some protein sources offer different benefits due to their absorption rates and nutritional profiles. While protein powder can be convenient, it’s important to prioritise whole foods like lean meats, fish, eggs, vegetables and nuts for the majority of your protein intake.
Start strength or resistance training
Strength or resistance training is crucial when it comes to fat loss. Not only does it help build muscle, but it also increases the number of calories you burn at rest.
Studies show that combining strength training with a calorie deficit can result in up to 44% more fat loss than just dieting alone. Even starting with just one session a week and gradually building up can lead to significant benefits over time. Scared to step into the gym for the first time? Read my top tips for gym anxiety here!
Be grateful for movement
It’s important to remember that being able to move your body is a privilege. I’d make a point of staying grateful for my ability to walk, run, lift and exercise. It’s easy to get caught up in the numbers and progress, but appreciating the simple fact that I can move my body freely is a powerful mindset shift that makes the journey more rewarding.Fat loss doesn’t have to be complicated. Looking for further nutritional advice or gym programming in King’s Lynn? Contact me today!
