First of all, I’m sorry to tell you that it’s impossible to lose fat in the area of your choice. There’s no such thing as “localized fat loss”.
When we lose fat, we lose it in general, in our entire body.
We’re all different and tend to store our fat in different places: Most of us have the tendency to store fat in our belly, some in theirs backs, and so on. So the only option you have is lose fat all over your body by following this steps:
It Starts with Satiety
Satiety is the quality or state of being fed or gratified to or beyond capacity.
Basically, your hunger is satisfied. You no longer want to eat. When you aren’t fulfilling this quality, you will eat and eat and eat without getting full. Some ways to increase the chances of you feeling well fed are:
- Eating enough protein
- Eating a salad, bone broth, or protein shake before your main meal
- Eat foods rich in fiber
- Eat healthy fats
- Drink plenty of water
- Eat Whole Unprocessed Foods
- Take the Right Supplements
This should go without saying, but 100g of blueberries will fill you up better than 100g of veggie chips. You get many of the satiety benefits from eating real food around the edges of the market.
Time restricted feeding and intermittent fasting help you schedule your feeding period throughout the day. It doesn’t tell you WHAT to eat or how much, it is an answer to WHEN you are “allowed” to eat.
It seems like every week more and more evidence comes out about the benefits to time restricted feeding.
Maintain a Regular Training Schedule
What gets you moving, sweating, and ENJOYING it? Do that (Have you tried calisthenics?). If you want to maintain or build muscle throughout your fat loss journey, it’s best that you lift heavy weights or practice calisthenics. A linear based progression is usually what is prescribed to get and keep those muscle gains.
Walking is the most overlooked activity and can actually help many people make great fat loss gains. Adding a 30–60 minute walk a couple times a week can really make a difference, not only in fat loss but also intellectually: Get a free audible account and start listening to audiobooks while you do your cardio.
Journal and Track Your Results
What gets measured, gets managed.
It is an age old quote about tracking metrics from business to relationships, and it also finds its home with fitness and health. Track what you eat, what you weigh, what you look like in the mirror, your measurements, your workouts, how much energy you have.
Your scale weight can be the most tricky measurement of all, because there are so many variables that go into it. Water weight, when you get on the scale, types of food you’ve eaten all play into that number. Keep tabs on it in 2–4 week averages. If you are hard on yourself with the day to day numbers, you could lose motivation real quick.
Your mirror and measurements are your best friend when it comes to noticing physical and fat loss changes.
Be honest and watch all of your metrics improve with enough patience and consistency.
Change your Enviromnent
Your environment can make or break your fat loss journey.
The environment is more powerful than your internal resolve. As a human-being, you always take on the form of the environments you continually place yourself.
Your mom keeps buying chocolate? Stop her!
Food in the cupboard that could impact your goals? Ditch it!
Have a roommate or family member that won’t adjust with you? Figure out a way to mitigate the issue.
If there is anything that could get in your way, get rid of it or make a plan to make sure it doesn’t get in your way.
It’s best to brainstorm and figure this out beforehand, because the temptations might be too strong to resist while you are on your way.
Least Sexy of Them All: SLEEP
It’s the mother of all unsexy habits. Most of us don’t prioritize it and we just deal with whatever quality we end up with.7–9 hours.
- Stop caffeine consumption in the early afternoon.
- Limit screen time before bed.
- Sleep in a cool environment.
- Keep the room as dark as possible.
- Have a consistent sleep time and wake up time.
At the end of the day your actions must match the level of your ambitions.
Your actions must match the level of your ambitions.
If you want to be the fittest, healthiest version of yourself, only you can stop you.
Your talking, your planning, your hopes, and your thoughts don’t make a dent in your progress; only your actions do.
Be consistent, be patient, and watch the fat melt away.