Hey 🙂
"Over the past couple of years I gained weight mainly around the hips and belly area, but of course extended to back, sides and arms."
Sounds familiar?
This is a common problem many women (and men) dealing with all over the world.
Understanding how to shed body fat is a crucial skill in today's world where obesity and its related diseases are becoming increasingly common.
This charts says it all 👇
Excess body fat can lead to health problems like:
- High blood pressure
- Type 2 diabetes
- Heart disease
- Osteoarthritis
- Sleep apnea
And also:
- Low energy levels
- Increased sweating
- Depression and anxiety
- Low libido or sexual dysfunction
- Social stigma and low self-esteem
Mastering this knowledge will enable you to regain control of your body and health 💪
Plus, you get the bonus reward of fitting into those favorite outfits of yours that might have been gathering dust in your closet.
So, how do you lose body fat?
Here are 6 simple habits that will help you successfully embark on your fat loss journey.
First, DO MORE of these 4 things:
🟡 Do more #1: Include 1-2 servings of protein-dense foods in 2-3 meals per day
Many people underestimate the power of protein. Protein helps you stay full longer, supports muscle maintenance, and even boosts calorie burn through digestion.
Protein-dense foods examples:
- Eggs
- Fish
- Chicken
- Lean beef
- Tofu
- Tempeh
- Lentils & beans
- Protein powders
Here's one of my lunch plates with one serving of protein 👇
🟡 Do more #2: Include 1-2 servings of vegetables in 2-3 meals per day
Filling half your plate with veggies not only adds volume to your meals (making you feel fuller) but also provides essential vitamins and minerals 🥬
Get creative with salads, stews, stir-fries, or even veggie-packed smoothies.
Here's one of my lunch plates with two serving of veggies 👇
🟡 Do more #3: Eat slowly until satisfied
Slowing down your eating pace gives your body time to register satiety, thus preventing overeating.
Try setting down your utensils between bites 🍴 chewing thoroughly, and really savoring your food.
You might be surprised at how satisfying meals can be when you're fully present.
🟡 Do more #4: Exercise 3-5 times per week
Staying active is crucial for fat loss, and the best exercise is the one you enjoy and can stick to.
Try a 30-60-minute walk in the park, a yoga session, a bike ride, or even a swim.
Any intensity level will do. The key is consistency and enjoyment.
2nd, DO LESS of these two things:
🛑 Do less #1: Eat fewer desserts and processed foods
While these foods might be tasty, they're often packed with sugars and unhealthy fats that can sabotage your fat loss efforts 🍦
Try to gradually reduce your intake and opt for natural, unprocessed foods instead 🍓
🛑 Do less #2: Drink fewer caloric drinks
Sugary drinks like sodas, lattes, and even fruit juices can pack a surprising calorie punch 🧃
Did you know?
A can of Coca-Cola contains approximately 39 grams of sugar, which is equivalent to about 9.75 teaspoons of sugar!
Swap them for water, herbal teas, or flavored waters (recipes below) to keep your hydration up without the extra calories.
How to make your own flavored water? Easy!
Grab a bottle/craft, fill it with cold water, and add:
- option #1: peppermint leaves
- option #2: thin cucumber slices
- option #3: few slices of lemon/lime
- option #4: get creative
Remember, fat loss doesn't have to be a grueling journey of deprivation. With the right approach, you can shed fat while still enjoying food and life.
Start implementing these steps, one at a time, and see the transformation happen. You've got this!
