As Perth personal trainer, I know a thing or two about weight loss. Although there are certainly many approaches to weight loss, most people are still totally confused about the best way. So what is the best way? It should be simple enough and sustainable to be part of your lifestyle to ensure long term success of fat loss. Beware of weight loss pills or impossible diets that promise shortcuts that will leave you more problems than solutions to losing fat. To ensure your long term fat loss success, use the following guidelines.
Eat Higher Fiber Food
You will be surprised that most of us do not have enough fibre in our diet. It is important to ensure that you gave 25 to 30 grams of fiber per day. With fibre, the body will have slower sugar release and allows the more fat in our body to be used as fuel.
Eat Breakfast
This is often the most overlooked meal in the day. Remember how you were told when you are young that it is important to have breakfast by your mother or grand mum. Indeed it is true it is the most important meal of the day as it breaks the fast we had while we are sleeping at night and bring out metabolism up. Without breakfast, your metabolism will slow down and your body becomes inefficient in burning fat. Many studies had found that people who have breakfast are lighter than people who do not.
Eat Often
Just as important as having breakfast, it is especially important for people who are trying to lose weight to eat as often as possible. It is probably counter intuitive as you may think that people who are overweight should not eat much. The probable reason people who have difficulty losing weight is that they have slow metabolism. Having regular small healthy meals actually increases the metabolism of the body helping it becomes more efficient in burning fat. So have 5 6 meals a day with 3 4 hours apart between the meals. There are studies that found people who consume more meals having the same combined amount of calories as people who have less meals lost more weight.
Take Essential Fatty Acid (EFA)
Essential Fatty Acid (EFA) supplements also known as fish oil is a great source of omega 3 acid that has been found to be very beneficial to the body in many ways such as reducing the risk of heart attack and inflammation in the body. The most important thing is that EFA that contains docosahexaenoic acid (DHA) has been found in studies to stop conversion of pre fat cells into fat cells by causing to die out before they mature. Also, there are many studies that found people who take EFA and exercise lose more fat in the guts than people who do not.
Perform High Intensity Interval Cardio
With regards to achieving successful long term fat loss, it is important to exercise regularly. The great news is exercising regularly does not have to be everyday and time consuming as conventionally recommended. Based on some recent studies, short and intense cardio workouts can be better if not just as effective as the longer and less intense workouts. Why spend more time exercising if you get the same if not better fat loss results with shorter workout?
Resistance Training
In regards to fat loss, resistance training referring to both strength and weight training is often underrated. Resistance training may not directly influence fat loss but it certainly helped preserve and build lean muscle that increases the metabolism of the body. Be sure to include at least 2 sessions of resistance training a week to prevent loss of lean muscle mass from doing cardio.
Author Resource:
Being a Perth personal trainer, TC has helped many clients lose fat through his one-on-one personal training and boot camp fat loss system. For a week trial to his boot camp, please visit http://www.perth-women-bootcamp.com.au
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