3 Quick Tips For Better Fat Loss

Man who lost weightThree Key Dieting Strategies to Help You Burn Fat

Whether you’re just starting out or you’re looking to lose the last ten pounds, these tips will give you some dieting strategies that will help you shed fat and achieve the physique you desire.  By following these diet and exercise tips, you’ll be well on your way to ridding yourself of that excess fat.

1. Keep an accurate food log

food logKeeping an accurate food log can help you lose fat by keeping you accountable and aware of the foods and calories you consume.  However, the key term there is accurate.  Attempting to eyeball serving sizes instead of measuring them is a big no no.  This will only lead to inaccurate daily caloric intakes which yields little results.  Also, not diligently recording what you eat will lead to inaccuracies in your log as well.  Snacking, grazing, and nibbling add up over the course of the day so don’t neglect to track those calories.  Because inaccuracies in your food log lead to inefficient and ineffective results, be sure to keep an accurate log by measuring serving sizes, and recording everything you consume.  By keeping an accurate food log, you’ll be able to track daily progress and efficiently lose weight.

2. Avoid high calorie low volume foods

low calorie high volume foodsNot only do high calorie foods boost your daily caloric intake by a high amount, but typically they‘re low volume foods that leave you unsatisfied and hungry.  Although olive oil may be a healthy fat to include your diet, it packs a wallop of calories.  I may get some heat for bashing olive oil, but consider the fact that one tablespoon of olive oil contains 120 calories while a large banana contains the same amount of calories.  When it comes down to being satisfied from the calories you consume, would you rather have one tablespoon of oil olive or a banana to satisfy your hunger?   Now, I’m not saying you need to eliminate oils from your diet, but I am saying choose volume dense low calorie foods more often than high calorie low volume foods. Some examples of high calorie low volume foods would include fried foods, fast foods, dried fruits, nuts and oils.  On the other end of the spectrum, a few examples of low calorie high volume foods would be fruits, vegetables, legumes, whole grains, and low-fat/lean meats.  By choosing low calorie high volume foods, you’ll be able to eat more and consume less calories which will lead to you being satisfied with a lower caloric intake.

3. Don’t force feed

forced mealsWe’ve all heard it.  You need to eat six to seven small meals a day to stoke your metabolism and lose weight.  However, eating when you aren’t hungry doesn’t really make sense when you’re trying to lose weight.  Although eating a sufficient amount of calories daily is a key component to a healthy metabolism, extreme meal frequency is not.  Plenty of dieters have lost weight not eating six to seven times per day, and meal frequency should be of personal preference.  If you prefer to eat six 300 calorie meals to lose weight or three 600 calorie meals, that’s completely up to you.  At the end of the day, you’ve still consumed 1800 calories which is all that matters.  It’s not necessary to force feed yourself to eat seven meals simply because you think it will help you lose weight.

The Bottom Line

Regardless if you’re just starting your weight loss diet or you’re trying to lose the last ten pounds, by keeping an accurate food log, avoiding high calorie low volume foods, and by not force feeding meals or snacks, you’ll be able to help rid yourself of that unwanted body fat.

Author Profile: Julian Brown, BS, ACE-CPT, NASM-FNS

JulianBrownTraining.com      Julian is the co-owner of The Yard Fitness, an established fitness writer, a professional natural bodybuilder, a fitness & sport nutrition specialist, and a certified personal trainer. He began strength training at the young age of fourteen to improve his sports performance and hasn’t looked back since. Julian is a graduate of Grambling State University, ACE & NASM certified, and he has over a decade of personal experience in strength training.

Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.
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