First, a word about fat loss, fitness, and healthy eating…
Before we get into tips for fat loss, can we agree that we make eating healthy and fitness over complicated? We feel like food that isn’t a part of a plan or approved by an “expert” is questionable or unhealthy and label everything “good” or “bad.”
If our workout doesn’t fit into specific criteria then it’s “not worth it.” This mentality leads to confusion and a lack of confidence in our own ability to make choices. It stifles our progress toward our body weight and fitness goals.
Because of that, I want to break it down today. REAL simple. After working with thousands of busy women, these are the actions that make a big difference in fat loss and don’t require a lot of effort, crazy diets, or fat loss pills.
Here We Go:
6 Simple Tips That Make Fat Loss Easier for Women
1. Eat 20 to 40 grams of protein at your first meal of the day.
Don’t overthink it. A simple Mom Fuel shake with 1 to 2 scoops of powder is perfect. Starting your day with protein (whether that’s breakfast or lunch) helps you feel full longer (satiety) and stave off hunger and cravings for the entire day leading to better choices.
2. Eat Protein at Every Meal.
Think 20 to 50 grams per meal depending upon your goals, hunger challenges, and the number of times you eat per day. If you follow this tip and make it a point to finish your protein and vegetables first, you can skip counting calories.
Here's why: It’s difficult to overeat protein because it’s incredibly filling. Consider this: You could probably eat 3 doughnuts, but can you eat 3 chicken breasts?
P.S. Stay away from packaged “protein” options that include whey or soy protein as much as possible.
3. Strength Train 3 to 4 times per week.
Growing and/or maintaining muscle is one of the best things we can do for our metabolism and the shape and firmness of our bodies. And strength training is the best way to maintain muscle mass while reducing body fat. Research by Harvard's School of Public Health also demonstrates that 20 minutes of weight training each day is the key to controlling visceral fat.
If you’re worried about becoming bulky, realize that women that carry significant amounts of muscle WORK for it. Challenging weights are your friend and 15 minutes (at home) is plenty to accomplish an effective workout.
4. Limit Snacking and Avoid Sugar-Sweetened Beverages.
Notice I didn’t say “never snack.” Women in their 30s and 40s have been trained to think we need to be constantly eating small meals. But research shows that our blood sugar levels remain more stable and our metabolism is most efficient when we take longer breaks between meals. Eating 3 satisfying meals per day and adding in BCAAs when needed can make this simpler. (see 1 and 2)
5. Move Intentionally.
I am NOT talking about exercise. Instead, I’m talking about everyday functional movement. Simple ways to incorporate more physical activity into your day include parking farther away, taking the stairs, going for a walk while talking on the phone, standing while working. Your metabolism, digestive system, and energy levels will thank you.
For those of you who are skeptical and think these small changes can’t have much of an effect, research shows that as little as 5 hours of movement a week can increase your resting metabolic rate by 8 percent! And the fat-burning benefits of a higher resting metabolic rate can last for up to 48 hours after physical activity!
6. Keep Junk Food Out Of The House.
No- your kids don’t need junk food. And you don’t need the temptation of all those empty calories. If you must keep kid snacks in the house choose things that aren’t tempting for you. I love these Crave bars for a nighttime sweet fix that keeps me from digging in the pantry for a sweet chocolatey treat.
That’s it! Keep it simple. Let the results speak for themselves!