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Top fat loss tips

 

 

1. Complete a lifestyle diary

This includes what you eat, when you go to bed, how often you go to the bathroom and how much water you drink. This will make you accountable and aware of any bad habits outside of the gym that could be hindering your results.  

2. Schedule at least two recovery sessions per week

I liken your body to a bank balance.  Every training session is a withdrawal; every recovery session is a deposit. If you are always training (withdrawing) and never recovering (depositing), you will eventually end up overdrawn and injured. Recovery practices include foam rolling, contrast showers, ice baths, massages and long walks.

3. Embrace hot yoga

The hot room allows for increased range of movement (which will translate into better range in your weight training), the heat enhances detoxification processes and the twisting movements improve digestion and lymphatic drainage in addition to massaging the internal organs.  Yoga is also great for stress management, and when you are stressed you will hold fat.

4. Test for food intolerances

Just because a food is ‘healthy’, doesn’t mean it’s healthy for you. If it doesn’t make you feel good, don’t eat it. Some of the most common intolerances include eggs, gluten, wheat, dairy, soy, corn and nuts. Intolerances can also be a result of eating too much of the same foods, so try and rotate your meal options regularly.

5. Support your liver and your detoxification channels using alternative body treatments

Think acupuncture, lymphatic drainage massage, Epsom salt baths, body brushing and infra-red saunas. Drink plenty of water to flush out toxins and try starting the day with a glass of warm water with fresh lemon juice.

For more fat loss tips, visit our weight loss section.

 

 

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How to set the correct weight loss goal

If you choose an unrealistic number your chances of sucess dwindle and your changes of feeling like you’ve failed your weight loss goals dramatically increase. So rather than choosing digits at random, grab the measuring tape and do some calculations.

Start small

“The first thing to say is that if you are very overweight, success should not be judged on meeting some idealistic goal weight,” says practising dietitian and nutritionist Dr Joanna McMillan.

“By losing only seven per cent of your body weight, you dramatically reduce your risk of type 2 diabetes, heart disease and other chronic diseases associated with being overweight.

“Small, achievable goals are much more inspiring. Once you get there, you can always make another, but setting the bar too high often ends up being demoralising.”

Monitor progress

She suggests using measurements to monitor progress and setting goals other than weight.

“Ideal weight ranges use BMI and that has inherent problems,” the Sydney based expert explains.

“It doesn’t assess how much muscle and body fat you have. A better measure is your waist measurement. Low risk for women is a waist less than 80 cm, and they are at substantial risk if over 88 cm. For men, those cut-offs are 94 cm and 102 cm.”

 

Those last few kilos…

 

Also consider why you want to lose weight. And do you actually need to? Those last two or three kilos may never fall off if you are already at the right weight for your body. Maybe you have plateaued for a reason.

“A good way to determine this is to shift your mindset from weight to health,” Lewis says.

“Examine your habits and make personal and permanent changes to what and why you eat for reasons of health and let weight loss happen if it’s right for you – how liberating!”

NEXT: Be inspired by real-life body transformations

 

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How to count macros

 

 

Step 1: 

Adopt A Macros Ratio

Most experts who use macros suggest dividing the Big 3 macronutrients into these ratios:

»Protein: 35% or 40%

»Carbs: 50% or 40%

»Fats: 15% or 20%

Try this approach and then tweak to find what works best for you.

Step 2: 

Set Your Kilojoule Intake

Work out how many kilojoules you need to maintain or lose weight, depending on your goal.

Step 3: 

Calculate Grams 

»Carbs: 1 gram = roughly 16 kJ (4 calories)

»Protein: 1 gram = roughly 16 kJ (4 calories)

»Fats: 1 gram = roughly 37 kJ (9 calories)

Step 4: 

Allocate macros

Work out roughly how you want to divvy your macros into meals over a day. “I usually suggest that the higher energy carbs are eaten earlier in the day,” says personal trainer Daniel Tramontana, from Vision Personal Training at Brighton, Victoria. “Then later you can eat carbs in the form of fibrous vegetables and salad foods. I encourage people to eat protein at every meal, based on their body weight, and to have their healthy fats in later meals to assist the absorption and conversion of the nutrients.”

Want to know more at macros and how to fine-tune your approach? Grab the November 2016 edition of Women’s Health and Fitness Magazine for more.

 

 

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