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5 TIPS TO LOSE FAT & GAIN MUSCLE FASTER



Let me start by saying I am 50 years old, and in perimenopause, and I own and run a small personal coaching business. So, life is pretty hectic.


But these are the 5 tips I rely on to get in shape and stay in shape all year round.

1) FOCUS ON NUTRITION FIRST.

Diet plays a crucial role in losing fat. The main areas to focus on are:

  • CALORIES: In order to encourage your body to use fat as energy you need to be ina  calorie deficit (i.e. consuming less calories than you burn). Tracking your calories / macros on the MyFitnessPal app will help you achieve this.

  • PROTEIN: We naturally feel hungry when dieting as this is a response by our body, trying to protecdt us from starvation. A high-protein diet will help us to feel fuller longer. Protein also burns more calories than other nutrients during the digestion process so it's a win win for successful fat loss!

  • FIBER (i.e. fruits and veggies): Another way to make the fast loss process easier is to pack out your diets with LOTS of fruits and vegetables. They reduce your appetite, are low in calories high in fiber, and full of nutrients which will help you feel energized and healthy.


2) SWAP CARDIO FOR STRENGTH TRAINING.

Cardio burns calories during your workout, but strength training has a lasting impact. The muscle you build keeps burning calories long after you've left the gym. So, it's a more efficient approach to losing fat (and keeping it off)!


3) STAY HYDRATED.

Drinking plenty of pure water is important for overall health and can help with weight management. Sometimes thirst is mistaken for hunger, so staying hydrated can help you avoid unnecessary snacking.


4) MANAGE STRESS.

High stress levels can make it hard to lose weight, especially around the midsection due to the release of cortisol. Practices like yoga, meditation, or any relaxing activities can help manage stress levels.


5) GET ENOUGH SLEEP.

Poor sleep can affect your metabolism and hunger hormones, making it harder to lose weight. Aim for 7-9 hours of quality sleep per night to support weight loss and overall health.


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