Written by Sara Frenza
When that sun finally peeks through, I know you’re going to be itching to shed the layers. So here are a handful of no-brainer ways to ramp up your fat loss for the upcoming spring/summer months—so you can embrace the season with fierce confidence and energy.
I’ve got a handful of simple, straightforward ways to kickstart your fat loss progress so you can step into the sunshine feeling and looking like your most stunning self. While it may not be a walk in the park, it's important to note that just because they're simple, doesn't mean they're effortless. Accelerating fat loss takes strategy, discipline, and consistency. But it’s not complex when you really break it down, so here are 5 simple strategies for kicking your fat loss into high gear.
Powered by Protein
Did you know eating an appropriate amount of protein will actually lower your bodyfat? I know, how exciting, since protein is both delicious and satiating. Here’s how it works: A high-protein diet helps preserve muscle mass while igniting your metabolism thanks to thermogenesis—your body’s inner temperature literally heats up while metabolizing protein. Plus, protein is not converted to fat in the body, so there’s that. In summary? A high-protein diet combined with weight training—stay tuned for more on that—will help you sculpt the tightly muscled, lean physique you’ll want to flaunt all summer long.
Count Your Calories
I know, this might be an unpopular opinion, but that’s only because we’ve got this misconception that’s been hammered home by past (wrong) fitness industry messaging that calories are somehow “bad,” scary, or intimidating. Calorie isn’t a four-letter word—literally. In fact, getting a grasp on calories is critical to understanding and tracking your progress, because in order to lose fat, you MUST be in a calorie deficit; the only way to know if you’re in a calorie deficit (other than taking an unreliable wild guess) is to track them.
The good news? Tracking your calories is now super-duper easy, thanks to fitness tech. I love a good calorie-tracking app! A couple that are my favorites are My Fitness Pal or Cronometer. Oh, and measure your food so that your calories are accurate and you get the hang of proper portion sizes to create your calorie deficit.
Love to Lift
Never skip leg day…. or chest and back day… or abs… Okay, just never skip strength training! Why? Well, because resistance training has a multitude of incredible benefits that’ll have you energized and confident—beyond the gym. The truth is, when you feel physically strong, that vibe begins to resonate throughout your ENTIRE life. Being physically strong and being mentally strong are so intertwined. Physical strength breeds mental strength, and the consistency it takes to get physically strong naturally builds character traits like: determination, drive, and dedication.
Aside from the general mental health benefits of strength training, lifting helps you lose bodyfat—faster, because resistance training increases your lean muscle mass, it boosts your resting metabolic rate. Especially compared to cardio—which has NO effect on your metabolic rate. So, kick the overkill of hours of treadmill running to the curb and pick up some heavy (relative to your fitness level) iron.
Slam a Snooze Sesh
Several studies show proof that sleep and fat loss are intrinsically linked. One study that examined the sleep habits of 63,183 women and showed that those who slept for five or fewer hours per night over a period of 16 years were more likely to gain weight than those who slept for longer than seven hours per night. Also, it’s well known that a lack of appropriate sleep time and getting a poor quality of sleep impacts hunger hormones, resulting in an increased appetite. So, not prioritizing great sleep—and enough of it—is self-sabotage. Especially when you’re covering every other base. (And being exhausted is NOT cute, or indicative of how driven you are or how hard you’re working!) So, stick to a regular sleep schedule if you can, limit your intake of caffeine, invest in a fantastic mattress that makes you want to sink right in, and get rid of technology right before bed—and do it all now!
Plan It. Set It… Go Get It!
Your day is rolling along beautifully. You’ve had a great breakie, you hit the gym for some lifting, then you run off to work… and there are gourmet doughnuts in the staff room. You eat one. Then two. Then three. Then you beat the sh*t out of yourself for the rest of the day and throw it all away until tomorrow, consuming everything under the sun. But WHY?! Because you’re not gentle enough with yourself. So, you “screwed up.” First: did you, really? It’s not a screw up to eat FOOD, and at that, food you love. Yes, we need to be driven and determined to stick to our plans, but also, there’s a time and a place for everything. No food is off limits. Second, forgive yourself—you’re human. It happens. Plus, anyway, consistency trumps perfection in the long haul. I know this is a lifestyle for you, not a quick fix. So, to help you stay on track as much as possible, make a plan. Plan your week, plan your day, plan your training sessions. If you don’t have a plan of action, how will you know when you’ve achieved success?