Trainer Says These 6 Fat Loss Habits Don't Directly Burn Fat "but Really Work"
All Credits go to Jenny Sugar
While losing weight is all about your diet and creating a calorie deficit, there are other lifestyle factors that affect fat-loss results. Chad Hargrove (@chadhargrove1 on Instagram), a personal trainer and nutrition coach, shared six habits to improve your success when trying to lose fat. He wrote in his caption, "These habits, along with others, are what I would call 'adherence habits.' Do they impact fat loss? Yes. But not so much directly as they do indirectly," and they can be just as important. If you're struggling to lose fat, incorporate these six daily habits to start seeing changes.
Chad wrote: "Does moving more directly mean you lose fat? No, not really, moving more doesn't mean you've reached a calorie deficit. It can help." Aim for around 10,000 steps daily, or track your current steps, and try and continue to add more than you're getting.
You can get in more steps by taking your conference call during a walk, going to pick up your lunch instead of having it delivered, and setting a timer on your watch to step away from your desk and walking for five minutes at the end of every hour. The extra movement throughout the day will also help you feel more energetic, may inspire more movement, and can prevent muscle aches if you have a job where you sit most of the day.
Not getting enough sleep can make it harder to lose weight because it increases your hunger hormones, which increases your cravings and makes you eat more the next day. Chad also added, "Do you get more and better workouts when you've slept fully? Yes," and that can directly help you burn more calories and lose weight. Shut off the TV, your phone, and lights at a reasonable hour. Chad suggested making time for sleep and waking up happen at the same time, and aim for seven to eight hours each night.
"Water intake is, I believe, one of the best weight-loss tips that you can do," fitness trainer Bob Harper said in an Instagram video. Hunger is often mistaken for thirst, so if you're feeling hungry, try drinking water first. Keep a reusable water bottle nearby, and drink throughout the day. Aim to get at least 80 ounces, but Bob said he drinks at least a gallon of water every day, which has helped him stay energized and "regular."
Since losing weight is so much about what you eat, not how much you exercise, planning out your week's meals and snacks is absolutely essential to your success. Here are some meal prep tips from registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition:
- Make sure each meal includes protein, carbs, fiber, and healthy fats. All snacks should have at least two of these: protein, fiber, and healthy fats.
- Eat veggies for at least two meals and one snack per day.
- Plan for times you know are difficult for you and have healthy snacks ready.
- Have one large salad per day.
- Plan one meal to indulge. This will prevent you from feeling deprived and can be just the thing you need to feel good about eating healthy the rest of the week.
Preparing all your own meals and snacks encourages healthy eating choices. It can also make tracking calories and macros (if you do so) easier, since you know the exact amounts of the ingredients and foods you're eating.
Stress can not only make you want to eat junk, but it also affects your cortisol levels, which can make losing weight harder. Find ways to de-stress and fuel your inner joy: read a book before bed instead of scrolling through Instagram. Do more yoga or other forms of exercise you love. Write in your journal, go for a long walk in nature, or take a warm bath while listening to relaxing music or an uplifting podcast. Aim to do something that makes you feel happy every day, even if it's only for 10 minutes. You'll feel calmer, which can also help you sleep better.