I'm going to answer one of the most common questions people ask me. You may not like all of the advice but it WILL work!
How do I burn fat? Why won't the fat bit around my tummy go? I work hard all week and eat well yet I cannot shift the fat? Can I take a pill to get rid of my fat?? – sound familiar??
Fat is my number one topic, questions and mis-understanding as a fitness professional. And there is no ONE way to get rid of…or we would all be walking round with abs of steel…..
So to burn fat (especially from the abdomen – belly) you have to have a holistic (all angles) approach. And firstly you need to understand why the body holds onto fat.
So – 1st and foremost fat is stored for fuel…yes fuel….the key is using it correctly for fuel!!!
Why does the body store fat??? There are LOTS!! – (not in order and not every reason) – these are NOT in order of importance! They are all relevant!
1.) Energy in is greater than energy out
Simply put if you eat more calories (Kcals) than you burn your going to store fat….simple…..However, remember you do not just burn Kcals at a gym or when you go for a jog….your burning Kcals right now doing nothing…as long as your heart beats your burning…..did you know if you slept for 24hrs without moving you would burn roughly 1400 kcals!!!....so if your eating way too much food and doing little moving around….get moving!....walk to work, get up to the printer every time instead of saving the sheets up, take the stairs instead of the lift, park further away from work or supermarket….loads of things.
2.) Lack of water
Yep, if you do not drink ENOUGH water you WILL store fat!....So what is enough water….well you NEED 1 litre for every 1000 Kcals you eat, so most people need a MIN of 2-3 litres JUST to digest food!!!! Not to mention the pint of water you lose through sweat each night. Oh then there is the sweat you lose through the day…..
So you will NEED each and every day a MIN of 3-4 litres…..if exercising add another litre easy….so that's nearly 4-5 litres!!!!......if your consuming 4000 kcals mind that's a min of 4 litres!!!
Your body is 70% water and EVERY thing you do requires water……the signals to your brain are water and sugar, what do you think your blood is made of??....Eyes, skin, hair, blood, Muscles, EVERYTHING requires water people!!!!
So I'm not asking you to start on 4 litres a day, you just need to start increasing it by a glass each and every day until your there.
3.) Lack of vitamins and minerals
Fat is a massive storage mechanism for the body to store most vitamins and minerals and if you do not consume enough daily the body will store more fat to keep hold of any you do eat. Therefore either top up your veg and fruit AND include a good strong Multivitamin. I would always suggest that you take a multivitamin daily regardless. I suggest Wellman/Wellwoman ones as they are good and I use these, from Tesco, Holland and Barrett etc. At the minute Vit D is low due to lack of sunlight so top this up too. Ladies you need B vitamins such as B6, so add these too…..everyone is different so it pays to look at lifestyle!
So the more high Vitamin foods/supplements you use the less fat is required to store these!
4.) Not enough sleep
FACT not enough sleep will aid fat storage! You MUST be getting a MIN of 5 hours UNDISTURBED sleep each and every day to allow the body to repair damage to the body whilst awake (i.e. exercise, stress, activities blab la). This is CRUCIAL to effective fat loss. If you cannot sleep, then there are billions of ways to get that sleep…..so look into it or inbox me for tips…..main one TURN the laptop/tab/phone/tv/screens off an hour before bed……read, unwind, bath, chill!
I cannot stress this enough guys!
5.) Lack of breakfast
“I just do not have time to eat”, “I've never ate breakfast” “Oh the thought of food in the morning”…..familiar!??....If you do not eat breakfast (breaking the fast), you will store fat! – oh and to all those skinny folks saying “well I don't eat breakkie but im not fat – YOUR BODY IS EATING ITSELF!!!!!!!.....not healthy and at some point you will collapse!....may 5 years, 10 or 15….but you will!
So, if you haven't ate breakfast for some time you will find it hard to start with, so aim small (banana, melon etc) the gradually eat more until it is a meal size.
If you haven't time – GET UP EARLIER! Believe me as a father of 3, step father to 3, and a long crappy hour's job I still eat!....so I know how hard it is….
Crack this and your wining! (oh ps – do not count sugar puffs, cocoa pops and sugary cereals as breakfast! – see sugar foods)
6.) Too much protein
So this is not just to the blokes out there but to you all…..Protein is ESSENTIAL for growth and repair of the muscles, and signals to the brain and for cell coverage, however, protein (anything from an animal and soya beans etc) is only 15-20% of your daily food requirements! Yes 15!!! Even if you're a bloke wanting to bulk up!!!! Theres no real need to be consuming more than 20% protein a day….if you are – you may store fat and have very smelly wee and creating ammonia in the liver – BIG NO NO!!!
As a western society we eat far too much protein as (Animal products) meat is so readily available. So use a food diary to look at it daily. Cut back a bit and watch it fall off…..The only way more protein should be allowed than needed is if carbs are backed off, however this is a very complicated one to explain!
7.) Lack of post exercise nutrition
This is such a pain in the rear for a fitness professional. As you assume that because ive just burnt off a 1000 kcals that you shouldn't eat – WRONG big time!!!....If you do not eat carbs within 15 mins of exercising finishing you will store fat, if you then do not eat a balanced meal (carbs, protein and fat) within 40 mins of exercising finishing you WILL store fat! – oh and to all those skinny folks saying “well I don't eat after but im not fat – YOUR BODY IS EATING ITSELF!!!!!!!.....not healthy and at some point you will collapse!....may 5 years, 10 or 15….but you will!
So please for the love of god, go to EVERY session with an apple to eat ASAP, with water, and have your meal PLANNED when you get home, slow cooker, prepaid or knowing exactly what your having…..!!! BIG BIG one to sort out guys!
8.) Too much caffeine
Drink loads of coffee, tea or coke or eat a lot of chocolate or maybe love monster?!!
Yep…..well your not allowing the fat to be utilised as much…..the more caffeine you have the more it inhibits fat as fuel…..so cut back….don't just stop – or you get headaches – caffeine is a drug so wean yourself off gradually.
Do I really need to mention this one?? – Well alcohol is sugar and stores as fat – simple! – so again if you're having glasses of wine or beer each night all it will do is store as fat (1 bottle of wine around 13% strong is equivalent to a 6 multibag of crisps!!!) – Enough said!!
God this is a complicated one……for there are so many hormones and everyone is different….if you are stressed a lot then you need to sort this as there is lots of cortisol floating around which inhibits fat utilisation. Ladies, maybe have a look at your cycles and if you have high PMS then look at evening primrose oil each day…..
There are loads to mention but have a look at your day and get in touch if need be.
This is a “mop up of sugar” chemical – so if you put sugar (or sweetener) in the mouth the brain will throw loads of insulin at the food, however, always way too much than is needed, therefore an hour later the spare unused insulin asks the brain to provide more sugar to mop up – so you crave sugar (cake, coke, choc or what ever your brain associates sugar as) and then the whole cycle starts again…..locked into a vicious cycle. So do not start the day with sugar (or sweetener) and Diet drinks are still counted as sugar!
This is such a hard one to tackle, however crack it and you are onto a mega winner!!!!
There is a lot here to consider mind I know, and there are many others so it's a hard task, hence why we are not all walking around with tight abs!!!
Please get in touch if in doubt about anything and please feel free to share this as much as possible!!!!!