Your diet accounts for about 80% of your fat loss, and the other 20% varies from exercise, lifestyle habits, sleep and stress reduction. It is absolutely possible to reduce body fat without making drastic changes to your lifestyle. I am a big believer in ‘Baby Steps’ & I’m not talking about children here. Exercise and physical activity is a crucial part of our overall well being, but it’s certainly not the be-all and end-all of fat loss.
By making small changes to our lifestyles in the form of ‘Baby Steps’ we can achieve amazing results as time goes on.
So instead of paying that €599 gym fee & spending the next 6 Months strapped to a treadmill, why not take some baby steps with your diet and then consider increasing your exercise & activities another day. Remember, your diet will account for about 80% of your fat loss.
Helpful Tips to improve your diet
|Reduce or eliminate refined sugars from you diet|
|Eat good kinds of fats, such as the omega 3’s found in salmon, avocados and walnuts|
|Limit or eliminate ALL processed foods|
|Limit your fructose intake to less than 25 grams (6 teaspoons) per day|
|Reduce all grains, as they quickly break down into sugar in your body|
|Avoid artificial sweeteners of all kinds, including diet fizzy drinks|
Don’t underestimate the importance of a good nights sleep
Researchers at the University of Chicago found that dieters who slept for 8.5 hours lost 55 percent more body fat over the course of two weeks than dieters who only got 5.5 hours of sleep a night1
That’s a very impressive difference!
Cortisol is a steroid hormone that is produced in humans. It is released in response to stress and low blood glucose. It’s a hormone in your body that depletes lean muscle and holds on to fat in the abdominal region. Due to belly fat containing large amounts of cortisol receptors, you may gain fat in the abdominal region when you’re chronically stressed or have trouble sleeping properly.
Cortisol has been been shown to increase the desire to eat sweet foods1
|What Raises Cortisol|
|Low Fibre Foods|
|What Lowers Cortisol|
|Walking (for leisure, NOT power walking)|
|Baths, Sauna, Steam Room|
|Enjoying time with pets and loved ones|
|Magnesium (epsom salt bath or orally)|
|Green tea (theanine)|
You should try your best to AVOID all sugar and fruit juice for two hours after exercising, otherwise you will destroy your bodies growth hormone response and ruin the major benefit of the workout, which is to increase your growth hormone level. Remember that after the age of 35, your growth hormone levels radically decrease.
If you live a relatively sedentary lifestyle, perhaps try walking 10 minutes from your house. Therefore your walk back home will make it a 20min total walk. This will have burned up to 100 calories.