If You're Struggling to Lose Body Fat, Then You Should Do These 9 Things
All Credits Go To : Christina Stiehl
Losing weight is all well and good, but when you're looking for the scale to drop, you are most likely wanting to lose fat, not muscle. So how do you make sure you're shedding fat and also maintaining lean muscle mass? It takes a concentrated effort to dial in your nutrition, get moving (specifically, hitting the weight room), and doing other lifestyle factors such as sleep and managing stress.
We spoke to some experts who reveal what it takes for women to lose fat. Here are nine of their most helpful and actionable tips. Even if you just incorporate a few of these into your lifestyle, you're bound to see results.
Strength Train
Eat in a Calorie Deficit
Track Your Food
Incorporate HIIT Training
Eating Fat Won't Make You Fat
Get Plenty of Sleep
Eat Lean Protein
"[Your] diet should consist of tons of fruits and vegetables while consuming enough protein to help with muscle building," Jillian said. "Most women need protein to be 10-35 percent of their diet and should be a lean source like chicken, turkey, fish, beans, and low fat beef."
To lose weight, Jim White, RDN, ACSM, owner of Jim White Fitness and Nutrition Studios, recommends a macro breakdown of 30 percent fat, 30 percent protein, and 40 percent carbs.
Manage Stress
Eat, Don't Drink, Your Calories
"Eat your calories, don't drink them," registered dietitian Katherine Brooking, MS, told POPSUGAR. "Because the body doesn't compensate for calories from liquids as well as it does from foods you chew, make a mental note of how much calorie-laden drinks you're downing. Replace just eight ounces of soda a day with water or a calorie-free beverage and you'll be several pounds lighter a year from now."
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