Jul 08, 22
3 Steps to Maximize Your Fat Loss
Fat loss. Where to start? What should you focus on to get there?
Here are the 3 tips from the coach to optimize your fat loss.
Tip #1: PROTEIN
Protein is often (rightly) associated with muscle mass gain. Increasing your protein intake is just as important, if not more so, in the fat loss process.
Why is this?
Protein supports the feeling of satiety, so it helps to be satisfied with fewer calories. Protein supports the retention of muscle mass during the fat loss process. It ensures that the weight loss comes mainly from the loss of fat and, above all, it facilitates the maintenance of the weight loss once the objective is reached.
Protein has high dietary thermogenesis. Dietary thermogenesis (also called dietary thermal effect) is the amount of energy needed to digest, absorb and transform nutrients. Protein burns about 30% of its caloric density during these processes compared to 2-4% for other foods (carbohydrates and fats).
Tip #2: N.E.A.T.
Non-exercise activity thermogenesis is the caloric expenditure associated with moving more without being considered as classical physical activity. Walking a high number of steps per day, working at a standing desk, taking the stairs instead of the elevator, etc. These are all good examples of N.E.A.T.
N.E.A.T. is often underestimated because it is a low-intensity activity and we think that it is not effective. On the other hand, physical activity such as resistance training or cardio represents a very small portion of our energy expenditure (a few hours per week at best).
The N.E.A.T. represents the caloric expenditure associated with moving for a huge portion of our waking time. It is therefore by accumulating this type of activity as regularly as possible that it has a snowball effect and makes a huge difference during a fat loss process.
Tip #3: MUSCULATION
During a fat loss process, it is common to want to accomplish our goal as quickly as possible Unfortunately, it is often because we want to go too fast that we shoot ourselves in the foot!
Resistance training allows for retention and even a modest gain in muscle mass during the fat loss process. The result?
Body weight drops a little slower, but it ensures that most of the weight lost comes from fat mass and not from muscle mass Resistance training becomes particularly relevant once the goal has been reached. Fat loss is not achieved when you reach X weight, but when the fat loss has been maintained for a long period after reaching the goal. Maintaining as much muscle mass as possible ensures that you maintain a type of energy-consuming tissue and makes it easier to keep the "healthy" weight without having to deprive yourself of food because you "cost" more to maintain calories.
This is your chance! We have fat loss experts here who can help you optimize your health journey. Fill out your free consultation form to speak with a coach and get concrete advice to help you.