5 Simple Tips for Losing Body Fat

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Amelia Phillips

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OK so you’re doing what the doctor/trainer/program instructed but you don’t seem to be losing any body fat. What is going on? Why can someone else lose it so easily but you struggle? First and foremost don’t complicate matters, fat loss is not rocket science and if you do too much research you may get analysis paralysis and get confused. Before you give up, make sure you are following these 5 tips and remember this should be a way of life, not a short term fix.

    1. Eat Less, Move More
      Sounds too simple? It is! The amount of calories you intake each day must be less than the amount you exert. If you start an exercise program, do not increase your food intake. I repeat, do NOT increase your food intake. Of course veggies are ok. But a lot of people make the mistake of thinking that a workout gives them license to eat more. Not true. You will NOT lose weight if you eat more whilst exercising. On the flip side, if you try to lose weight without exercising, you will lose muscle as well as body fat, leaving you smaller, but weaker and still not toned. This can lead to injury and difficulty sustaining weight loss.
    2. Exercise in the morning before breakfast or on an empty stomach
      What a gem this little tip is! It is scientifically proven that exercising before brekky (on an empty stomach) burns significantly more body fat. How? Because in order for your body to dip into it’s fat stores, it needs to be depleted of all sugars. By training 12hrs after you’ve eaten there is not going to be nearly as much sugar in your system to burn. This means your body taps into it’s fat stores much faster. In addition to that, your metabolism stays boosted for up to 15 hrs after you exercise, turning you into a fuel burning furnace. Think about it, this covers breakfast, lunch, and possibly dinner, ensuring you store less fat from each meal.
    3. Interval training then LSD
      When exercising, do the hard stuff first. After your warm up, do your interval training, or weight training component first. This will also help to deplete your sugar stores and trigger the body to burn fat. I suggest this takes up about 1/3 of your workout time. Then settle in for a steady long, cardio component. This should take up the remaining 2/3 of your workout and should be at about 65-75% of your maximum. This means you should be able to string a few sentences together but still be puffing.
    4. Keep your total fat intake between 40g-70g per day
      You must try to keep your fat intake down to 40-70g fat per day. Read the nutrition labels of your staple foods and add it up. Did you know that according to McDonalds nutrition table, 6 chicken Mcnuggets (15g fat), medium chips (20g fat) and a medium vanilla thick shake (18g fat) adds up to a total of 53 g fat. That’s pretty much your total daily allowance! Also, stay off the cheese/butter/mayonnaise as these are extremely hight fat and tend to creep into the diet.
    5. Drink more water
      So many people mistake thirst for hunger. When you feel hungry drink a good 300ml of water (3 glasses). Also your body will find it harder to burn body fat when it is dehydrated. Every day: Drink 30ml for every kilo that you weighl; drink an extra ½ litre for every 30min of exercise; drink an extra glass of water for every alcoholic/caffeinated drink you have.

Remember that there is no secret to weight loss, and any person or product that promises a magic remedy is probably a sham. Follow the steps above and just eat well, sweat hard, and watch it come off.

Click here for more information on reducing your fat intake.

Click here for a cool website to track your weight loss goals.

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  • Maria

    Hi Amelia! Thanks for your comment. The spinning class went great! I love it! And I took your advice and didn’t scream into the microphone =).

    I really like your site. And I do envy you for living in Sydney. I used to live there, one of the best places in the world!

  • BA

    Great common sense stuff! I’m going to tell my wife to link you to her site, healthsurprise.com

    Thanks for the post.

  • Amelia Burton

    Hi Maria,

    Thats great news about your class. Keep me posted with your updates and thanks for the great feedback.

  • Amelia Burton

    Hi Ba,

    That would be fabulous, thank you!

  • online fitness health

    Hi, I’m just a new reader in your blog and I like it your suggestion, actually I do some of that and now I learn another from it. thanks

  • Amelia Burton

    Thanks online fitness health,

    It’s not rocket science, is it! The more we can become educated about fat loss, the easier it will become. Keep that learning up!

  • Tom Parker

    Great post Amelia. Particularly agree with you on point 4. It’s so easy to have a little butter here, a bit of cheese there and a smidgen of mayonaisse with a salad…but then before you know it you’ve almost reached your daily fat intake.

  • Amelia Burton

    Hi Tom,

    Thats right, it all adds up. Some people cut fat right out so they can have dessert whereas others, like you say, have a smidgen here and there. I prefer to cut out as much as I can and then enjoy the occasional dessert.

  • Anonymous

    Hi Amelia, thanks for your tips – just wanted to pick up on your point that you shouldn’t eat more if you’re exercising more and you’re aiming to lose weight. While this makes sense, I do find that if I’m exercising heaps, I’m hungrier than normal. Wouldn’t it be possible to eat more and still have a bigger exercise output than food input?
    Alice

  • Amelia Burton

    Hi Alice,

    Yes you are right, you can eat more and still exercise more. However in my experience, people trying to lose weight are often eating more than normal anyway, so exercise balances that out.
    You may want to use the metabolic calculator to estimate your basal metabolic rate and then determine your daily intake from there. Also try to eat more of the complex carbs, such as coloured vegetables rather than simple carbs such as pasta nd bread.

    Hope that helps.

  • Jules

    Hi Amelia! Great advice.

    I was just wondering – how important is the LSD portion of the workout? I try to maximise the intensity of my workout as I do it at lunchtime so I don’t have a great deal of time. I tend to do interval training on the treadmill and then weight training. Is this approximatley similar to the interval training then LSD or should I be changing my routine?

  • Amelia Burton

    Hi Jules,

    Science would suggest doing the weights component first, but I find when people are time restricted if they do cardio last, they often shorten it. So keep doing what you’re doing is what I am trying to say…

  • Delighted Scribbler

    Great tips. Avoiding or reducing HFCS is also helpful.

    http://delightedscribbler.blogspot.com/search?q=HFCS

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  • Nathan

    Hi I take ‘Hydroxy Ripped Workout Protein’ and am required to take it when i first get up in the morning, so will that conflict with step 2? the supplement contains T3 Thermophase Fat Metaboliser if that helps in any way?

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    Wonderful tips but I am bit worried because I am not moving that much because my job involves sit down tasks only. thanks for giving me a wake up call.

  • Amelia Sutherland Saines

    Hi Amelia,
    I have a question for you. Last year I lost a great deal of weight after easter, however, i went about it the totally wrong way and only ate 1 meal a day. After being hungry and sick constantly I gave it up. Now i’m eating normally i’ve put on a whapping 14kgs and I can’t seem to shift them no matter what I do. Could this be because my body was depleated food for so long that now it stores all the fat it can get?
    Going through these tips of yours the only thing I don’t think I do is drink enough water.
    Why do u think I can’t shift this weight?

    I’d really appreciate your help.

    Millie

  • moey

    wat about if ur fat and u wanna loss weight and get mucels and abss and v line at the same time wat do u do then and message me on facebook dnt tht is better for me

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  • Michael K

    My list:

    1. Whole unprocessed foods. For your metabolic type – minus food sensitivities.
    2. Quality 8 hour sleep. Between 10pm-6am.
    3 4 x 20-40min weight or interval sprint sessions.
    4. Reduce all stress: toxins from cleaning/ skin products/tap water, yeast overgrowth, parasites, mental / emotional stress. Your body doesnt know the difference between stress.
    5. Supplements: HCL + digestive enzyme, multi, quality fish oil, zinc, magnesium. Relatively cheap supplements for optimal health.

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