5 fat loss tips (that aren’t just about eating in a deficit)

by Bronte Holding

Okay, so if you’re reading this you probably already know that the most important thing we need for fat loss is a calorie deficit (and if you didn't...now you do!). This means eating less than you burn each day, and remaining consistent and adherent to this over an extended period of time. 

However, this doesn't mean that there aren't other things you can do to make your dieting phase more successful. If you combine these things with a calorie deficit, then you will be giving yourself the best chance of achieving healthy and sustainable fat loss. 

Good quality sleep

  • Sleep is super important (whether you’re in a deficit or not)
  • However, focusing on your sleep while dieting can help reduce hunger and cravings, and even help you lose fat rather than muscle 
  • Aim for 7-9 hours each night, and try and establish a solid wind down routine and sleep/wake cycle to help with this 

Staying hydrated

  • Our body can often confuse thirst for hunger, meaning that we feel hungrier when dehydrated 
  • Keep a water bottle with you throughout the day, and drink a full glass of water with each meal

Stress management

  • This is often overlooked, by stress can have a big impact on our body and our ability to lose weight 
  • Stress can increase water retention and inflammation in the body, which can cause weight gain or fluctuations on the scale 
  • Prioritise your stress management by doing things for yourself such as journaling, meditating, walking, breathing exercises, and resting 

Protein intake

  • When in a deficit, we are aiming for fat loss, not just weight loss
  • This means we want to preserve as much muscle mass as possible while losing fat 
  • To help with this, it’s important to keep your protein intake high (aim for around 1.8-2.2 grams per KG of bodyweight each day)
  • Protein is also the most satiating macronutrient, so it will keep you feeling fuller for longer between meals 

Eat more fruit and vegetables 

  • Increasing your fruit and vegetable intake while dieting is a good way to increase your food volume and get your micronutrients in 
  • These foods are often lower in calories, meaning you can eat more of them for less calories
  • Bulk your meals up with fruit and vegetables to help you feel more satisfied 
  • This will also increase your fiber intake which will improve digestion and help you feel full 

TWS Coach Bronte x 

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