Our whole life is based on the human energy metabolism. Depending on how much our various energy storages are charged, we’re able to perform better or worse. Our body burns energy all the time. Even while we’re asleep. The basal metabolism is influenced by age, height, weight, and gender. Its main function is simply to keep you alive. Your beating heart needs nutrients and calories to keep up its work. So does your brain and all the other organs. Contrary, your performance metabolism is influenced by your activity. The more you move during the day, the more calories you burn.
Your body’s energy demand is supplied by all the food and drinks you consume over the day. Your goal is consuming less calories than you burn. This state is referred to as a caloric deficit. Then you will lose weight. Following, I share with you 7 simple tricks how to lose weight and reduce body fat.
1. Know Your Calories
The first step to reduce fat is to figure out your caloric deficit, you have to start with how many calories you burn throughout a day. The Mayo Clinic provides an easy to use online calculator. By entering your age, sex, height, weight, and daily activity, you will know your daily caloric demand.
2. Eat Healthy, Eat Consciously
For sustainable weight loss you need to account for every meal, snack, and drink consumed. A can of Coke is 140 calories. It is therefore important that you create an awareness of which foods are better for you.
3. Drink Water, Stay Hydrated
An orange juice for breakfast, a soda for lunch, a smoothie in the afternoon and a beer after work…all of a sudden, you’ve consumed 500 calories. Just by switching to water, many people could slip into a caloric deficit and lose weight. Further positive side effects of water: It is natural, cools off and refreshes, supports cell renewal, keeps your skin young and healthy, and helps your kidneys and liver to detox and benefits your health.
4. Move, Move, Move
Increase your caloric demand by movement. All you have to do is to be active in your everyday life. Take the bike for your commute, go for a short walk in the evening instead of lying on the couch, use the stairs, or walk around during phone calls. Small improvements in your habits can quickly burn a few dozen calories and add up over the months and years.
5. Sufficient Protein
Protein is the smallest building block of your muscles. A sufficient amount is essential to maintain your lean body mass. If you are in a caloric deficit, and do not consume enough protein, you’ll lose fat and your hard-earned muscles.
6. Fitness Training
The fastest way to burn calories! Fitness Training and Strength Exercising not only increases your lean body mass, but also burns a lot of calories and improves your health. With the help of a Personal Trainer you will get individualized Fitness Training to lose weight and reduce fat. Personal Training also takes your sporting experience and health status into account to avoid overuse or injuries.
7. Mindfulness
A key role in living a healthy life and managing your weight, is to change your habits and being patient. Regular activity and a healthy diet will bring all the positive effects to your health and fitness over time, just by itself. The mental component is a critical part on your health and fitness journey. As a Personal Trainer this is one of my main tasks.
These 7 points are crucial to lose weight and reduce your body fat. If you want to go this journey together, I’d be happy to support you as your Personal Trainer.