We all want fat loss to be as easy as possible, particularly during the festive period.

The following tips and tricks are the best fat loss strategies that anyone can employ that require the least amount of effort, time, hassle or pain!

Eat protein and veg at every meal and eat them first

Protein makes you feel fuller for longer, and approximately 25% of the calories most protein rich foods are lost during the digestion and absorption process (compared with 6-8% for carbs, and 2-3% for fats.

Fibre also increases satiety and satiation – making you feel fuller for longer.

By combining fibrous vegetables and protein at the start of the meal, you are less likely to eat as many calories by the end of the meal.

Fresh fibrous vegetables are also very dense in vitamins and minerals – essential for every metabolic process in the body. Many people consume sub-optimal levels on amino acids, vitamins and mineral, and so the body remains hungry as it attempts to find these nutrients.

Protein and fresh veg will help support a healthy metabolism and keep overall food intake at a more appropriate level without you having to think about it.

Don’t eliminate any macros

The 3 macronutrients are carbohydrates, protein, and fat. Many popular diets eliminate or dramatically reduce intake of one or more of these macros. However, they are ALL necessary for satiation. If you cut out any macronutrient for long enough you are going to get cravings, and that leads to bingeing.

Many people are dramatically overeating some of their macros – usually carbs and/or fat, so some changes and reductions may well be necessary. However, complete elimination is a recipe for disaster. Make sure that you include all three in your diet in appropriate amounts.

A common fat loss strategy that works well for many people is to restrict carbs in the first half of the day, and then introduce them post workout and at the end of the day.

Drink 3 litres of water a day

Remaining hydrated is essential for a healthy metabolism. Dehydration will increase the viscosity of your blood, and slow down the exchange of nutrients and waste products around your body – slowing your metabolism.

It is also quite common for people to want to eat more, when in actuality they are thirsty. Drinking enough water helps to moderate your overall food intake.

Aim for approximately 3 litres of water per day.

Walk

One of the biggest reasons so many people struggle to lose body fat is because they are so inactive. If we can increase your energy expenditure in the easiest way possible, you’re more likely to maintain it.

Get a pedometer and aim for at least 15,000 steps per day. This is very easy to accumulate by incorporating walking into your daily routine. Many people can hit this target without having to actually “go for a walk”.

Add fish oil or eat oily fish 3 times a week

Fish oil has so many health benefits. It can also contribute to a fat loss programme in many ways including:

  • 2000mg of EPA per day has been shown to elevate serotonin. This is great for helping to reduce carbohydrate cravings, as well as helping those with depression.
  • Insufficient omega 3s in the diet can increase the stiffness of cell membranes, making the transport of nutrient in, and waste products out more difficult. Fish oil can help correct this, one of the by-products of which is improved insulin sensitivity.

Aim for 6g of fish oil supplementation per day, or include oily fish in your diet around 3 times a week.

David Godfrey
David Godfrey has over 15 years of industry experience, as a Personal Trainer, Mindset Coach and Body Transformation Specialist. A graduate of Loughborough University, David is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association (NSCA), and an NLP Master Practitioner. David has also worked as a Fitness Model and Cover Model, including Men's Health Magazine.