EM Fitness columnist DeLano Daniels of Pin Fit shares five simple rules to increase fat loss in this week’s column.
Rule #1: Burn more calories than you consume.
The weight loss equation is very simple, if you burn more calories than you eat, you begin to lose weight. You’ll want to be as accurate as possible when consuming your calories. More times than not individuals can over or under estimate the amount of calories they take in on a daily basis. So, the best way to know what you’re eating is to keep a food diary or track your food. Knowing exactly what you’re eating will help you make better decisions and give you the opportunity to cut out the unneeded calories. Try eliminating 400 – 500 calories a day out of your diet (about 1 meal) by controlling your portions and staying away from processed food.
Rule #2: Eat more lean proteins.
Did you know that digesting your food requires calories? That’s right, you’re burning calories right after you eat. Lean proteins are very important because they can prevent you from overeating by keeping you with a “full” sensation. And since protein requires more energy (calories) to digest than carbs or fats, you’re creating an even bigger caloric deficit.
Rule #3: Healthy Fats.
Society has made “fat” a bad word, but I’m here to tell you that healthy fats in your food are a GREAT thing. Some animal fats, nuts, oils, and avocados will help reduce hunger throughout the day and even help maintain higher testosterone levels. Without the proper fats in your daily diet, you’ll begin to notice a decrease in energy, increased hunger, and a drop off in libido.
Rule #4: LIFT, LIFT, and LIFT some more.
The masses still believe that doing as much cardio as possible is the key to fat loss! (Insert the Price is Right buzzer) Cardio will help burn a few calories but it doesn’t help develop the muscle that’s under that layer of body fat. Too much cardio and a caloric deficit will not only lead to the loss of muscle but you’ll also find that your workouts are harder because of strength loss. Even if your goal is to get smaller, you should still incorporate weight or resistance training to increase lean muscle mass. Muscle helps burn fat, so why would you not want to have as much of that as possible?
Rule #5: Hit that snooze button when you can.
By not getting enough Z’s, you increase cortisol levels which increases fat storage. Studies around the world have linked lack of sleep with being overweight and bulging waistlines. Lack of sleep also plays a major part in the recovery process after a workout and the production of testosterone and growth hormones. It’s recommended that you get NO LESS than 7 hours of uninterrupted sleep per night. If you have trouble sleeping, try cutting out caffeinated drinks and limit your consumption of alcohol.
About DeLano Daniels
After many years in health and fitness and enduring some of life’s hardest trials, DeLano Daniels launched his own fitness company Pin Fit in 2012 to help motivate, inspire, and guide individuals who are wanting to change their lives. Not only is DeLano a certified personal trainer and nutritionist, but also a sponsored athlete, natural bodybuilder, writer, and college graduate. When DeLano isn’t training for shows, he can be found training individuals for special occasions, personal goals, fitness competitions, and most importantly better overall health and wellness. For questions regarding fitness, nutrition, or training, contact DeLano at email@example.com or 832-775-3590.