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Many women who start a wellness journey have a goal of \u201cfat loss,\u201d\u00a0and they assume that the best approach is to exercise more and eat less fat \u2014 a formula that seems logical and intuitive.\u00a0In reality, the process is much more complex, and it also depends heavily on individual differences and needs.\u00a0\u00a0<\/span><\/p>\n \u201cEliminating fat from your diet and exercising too much will likely work against your goals,\u201d explains Mahri Relin, NASM-certified personal trainer and founder and creator of <\/span>Body Conceptions<\/span>. \u201cAnd a bigger question arises:\u00a0Unless you absolutely need to reduce fat for a specific reason, is there a different way to look at exercise than simply aiming to reduce fat?\u00a0Could we focus instead on what our bodies and minds <\/span>really<\/span><\/i> want and develop a lifestyle of fitness and healthy eating that naturally leads to healthier body composition and a stronger and happier life?\u201d<\/span> On the flip side, \u201cbad fats\u201d \u2014 i.e., saturated fats found in many animal and high-fat dairy products and also in some processed foods \u2014 should be limited because they can contribute to unhealthy weight gain and heart disease risk.\u00a0The key, Relin says, is to include some degree of healthy fats in your diet (preferably a bit in each meal) and limit saturated fat intake to less than 10 percent of your diet.<\/span> \u201cPeople who are not used to working out and who approach a workout regimen with lots of intensity are at higher risk of injury, and they can also burn out quickly,\u201d Relin says.\u00a0\u201cAlso, high levels of cardio can break down muscle tissue and decrease your resting metabolism (and also make you extra hungry and likely to overeat!), which makes weight loss more difficult.\u00a0 Interestingly, doing too many workouts that are too high intensity can lead to chronically high levels of cortisol in the body, which leads to an increase in visceral fat meant to protect your organs.\u00a0This excess abdominal fat plus inflammation throughout the body from overexercise clearly undermines weight-loss goals and leaves our bodies desperately needing rest.\u201d<\/span> \u201cFinding out what kinds of movements make you feel stronger, happier and more energized will encourage you to exercise more regularly and make it part of your lifestyle,\u201d she says. \u201cYou will be more likely to continue following healthy routines for longer rather than see diet or exercise as an all-or-nothing phenomenon.\u00a0 And focusing on results that have nothing to do with body image will take shame and guilt out of the equation.\u00a0Instead, you will focus on how these habits can truly help you feel like your best self rather than try to achieve a shape that might not be natural for you.\u201d<\/span><\/p>\n Losing weight doesn\u2019t have to be a difficult journey \u2014 from lifting weights to counting your steps, keep these five easy lifestyle changes in mind and start working toward your fitness goals today.<\/span><\/p>\n This pairing helps cut cravings because it keeps you satisfied longer by breaking down food at a slower rate in your body. \u201cAlso, make sure to include healthy fats in your meals along with protein and foods that don\u2019t cause a spike and fall in blood sugar \u2014 like fruits, green vegetables and complex carbs,\u201d Relin says. Before the day is through, whip up a protein shake, steam some leafy green veggies or pack dried fruit for your afternoon snack. Whatever it is, just make a point of doing it.<\/span><\/p>\n Try <\/span><\/i>Naked Whey Protein Powder<\/span><\/i><\/p>\n Not literally, of course, but by using a pedometer, you can record how many steps you take each day. According to The Cooper Institute for Aerobic Research, 10,000 steps a day will get you started on the path to fat loss and cardiovascular health. Some good ways to add to your count? Take the stairs, park farther away when you go shopping and walk with a buddy at lunch. \u201cConsider playing music you love that makes you want to move more,\u201d Relin adds. \u201cBefore you know it, you might find yourself dancing around your room, or you might even be motivated to go for a run.\u201d<\/span><\/p>\n Try <\/span><\/i>3DFitBud Pedometer<\/span><\/i><\/p>\n Should you eat six small meals a day? Or do intermittent fasting and only eat twice? It\u2019s hard to know because your body is different from everyone else\u2019s. \u201cI recommend seeking the counsel of a dietitian, even if just for one visit, who specializes in creating individualized plans,\u201d Relin says. \u201cThis person will help you figure out the best way your body processes and metabolizes food, including the timing and makeup of your meals. You should also factor in the timing of your exercise.\u201d<\/span><\/p>\n OK, cut out on the late-night talk-show circuit tonight and hit the sack! Studies reveal that two hormones are responsible for your need to feed: ghrelin and leptin. Ghrelin tells your body it\u2019s hungry, while leptin tells your body it\u2019s full. When you don\u2019t sleep, ghrelin thrives and so will your appetite, so tonight be sure to get your vitamin \u201czzz\u2019s.\u201d But that\u2019s not all sleep does. \u201cSleep helps regenerate the brain and all functions of the body,\u201d Relin explains. \u201cMany of us don\u2019t realize that good sleep is crucial for maintaining healthy hormone balance (including helping control cortisol levels) and for helping muscles function and repair themselves properly.\u201d <\/span><\/p>\n The healthier your muscles are, the more they will aid in your showdown against fat. Weight training boosts your metabolism and that, in turn, will melt fat and keep your body incinerating all day. \u201cStrength training also releases endorphins, which gives you a feeling of euphoria that brings you back to the exercise room,\u201d Relin says. \u201cThis kind of work also builds strength and prevents injury, both of which are crucial to achieving the body, confidence and longevity that we all crave.\u201d\u00a0<\/span><\/p>\n \u00a0<\/p>\n We independently source all the products that we feature on <\/span><\/i>OxygenMag.com<\/span><\/i>. If you buy from the links on our site, we may receive an affiliate commission, which in turn supports our work.\u00a0<\/span><\/i><\/p>\n<\/p><\/div>\n
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<\/span>With the fat-loss craze that hit the diet industry, many people attempted to eliminate fat completely from their diet \u2014 and often replaced it with processed, unhealthy alternatives. We\u2019re now learning that this approach is detrimental to the body. For instance, \u201cgood fats\u201d \u2014 monounsaturated and polyunsaturated fats \u2014 are crucial for brain function, organ protection, cell growth, nutrient absorption, and control of cholesterol and blood pressure.\u00a0 They also give your body energy, which is helpful for exercising at your optimal level. \u00a0<\/span><\/p>\n
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<\/span>From an exercise perspective, the trend toward doing \u201cmore\u201d and working \u201charder\u201d as an approach to burning fat and losing weight has also had some unexpected consequences.\u00a0<\/span><\/p>\n
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<\/span>That\u2019s why Relin believes the key to jump-start your fat loss lies in understanding what works best for you.\u00a0 What do you really like to do? And what are some other reasons for exercising and eating well than just getting smaller?\u00a0<\/span><\/p>\n5 Simple Fat-Loss Tips<\/h2>\n
1. Fiber + Protein = Fat Loss<\/b><\/h3>\n
2. Count Your Steps<\/b><\/h3>\n
3. Meet With a Dietitian<\/b><\/h3>\n
4. Sleep More<\/b><\/h3>\n
5. Lift Weights<\/b><\/h3>\n