“I need to lose some fat, STAT!” I hear this statement quite often and rightfully so when people want fat loss. Once in a while we let loose and eat more than normal, drink more than normal. Then it’s not just one day on the weekend of relaxing, it’s now turned into the whole weekend. But wait, then there’s that wedding next weekend so you’ll probably be ‘bad’, too. Then, 2 months have gone by and all of a sudden you’re wondering, “Why have I gained 8 pounds? Why are my clothes tighter? What happened?”
Fat gain happens. I always try to think every day is a clean slate. I can change TODAY and make it better than the last. So let’s get through fat loss as best as we can, with a happy face, a positive attitude, and no tears shed.
What do I do, you ask. Ok, I’ll tell you. Here are my Go-To’s when I need to lose some fat asap.
Walk after dinner.
After dinner, I take a walk with my dog(s) and/or husband. I aim to walk the dogs 30-60 minutes each day, that’s on top of my work and my workout. Just like I need to get out of the house every day, the dogs need it, too.
It tends to be later on in the evening when I eat, so I want to just hit the couch or go to bed after I eat. Instead, walking after I eat is a great way to burn extra fat.
Walking after eating a meal can lower your blood sugar, speed up your digestion, help burn calories, and aid in weight loss says some research.
Some people can have stomach issues or heartburn after they eat so revving up the digestive system by walking can influence the gastric juices to get going.
Carry a water bottle with you and actually drink it.
The habit of drinking water often is a hard one to conquer but once you succeed, it’s hard to break. First thing is, find a water bottle that you really love. Like, you really, really love. That beloved water bottle should have a lid that you like, a handle you like, maybe fit in your car cup holder if that means a lot to you. Finding the perfect water bottle is tricky business.
My favorite water bottle is a 40-ounce Hydroflask. It is insulated stainless steel and keeps water SUPER cold, even on a baking hot summer day while it sits in the car. I use the straw lid (you can buy many different types of lids) so I can guzzle a lot of water quickly without it spilling all down my shirt. I am very lucky that my car cup holder is big enough and fits the water bottle perfectly, although most people find their cupholders are too small.
Water is a huge role in a healthy lifestyle and it does help with losing fat, in my experience. Usually, when we are dehydrated, we eat more, our muscles slow down, our power slows down, and again, we want to eat and hit the sofa.
When I am trying to lose some fat, water is a must. On average, I usually consume 80 ounces of pure water a day and then add in other things, such as 2 cups of coffee, 16 oz of water and BCAAs during my workout, 8 ounces of water and protein powder after my workout, and usually a cup of tea before bed. Just because I drink a lot of liquid per day doesn’t mean you need to. But you do need to be getting at least 64 ounces or more!
Load Up on the Veggies at Dinnertime
There’s nothing scientific about this tip except that I tend to crave carbs and sweets at night. I usually have been up since 4 am and it’s now 7:30 pm and I’m ready for a ton of sweet potatoes, or rice, or a big hunk of bread slathered in peanut butter and jelly. Ah, this will sadly not help my fat loss goals.
I tend to fill my plate with veggies at night, along with a solid amount of protein, in order for me to get full without eating something super caloric and starchy.
Eat Greek Yogurt and Almond Butter.
Healthy fats can actually help you lose fat! I have a pretty strong sweet tooth so curbing it can be a large factor in helping me lose fat. I find that Greek yogurt (plain or flavored, but be careful) and almond butter are such a satisfying snack that it curbs my appetite and my sweet tooth.
Almonds have great compounds in them allowing our cholesterol and inflammation to be lowered, energy to be raised, and a host of other benefits that you can Google. I love almond butter and peanut butter equally, but I find that almond butter has better qualities that peanut butter when trying to be stricter with my diet.
Greek Yogurt has many benefits, as well, and helps me in the quest for fat loss. I love that Greek yogurt has a bit of protein, which is crucial to help you lose fat. There are lots of vitamins in yogurt, too. Most of the time when people try to lose fat, they just eat less and don’t get in good foods. Vitamin deficiency is very common so trying to keep many vitamin-rich foods in your diet is a big help!
Eliminate sugar/sweets for 2 weeks.
I have a sweet tooth. I love sweets. I love chocolate. I love ice cream. I’m game for anything. But if I want to lose fat, I say NO to sweets or excess sugar for at least 2 weeks. It resets my brain and my body and makes me that much more connected to my goal. Plus, it helps when I’m out somewhere and there are sweets around; there’s no ifs, and’s, or buts, it is a “no” to the sweets.
If we want to see a change, then we have to make a change. Results don’t just happen naturally if you are a relatively normal adult; you have to work for results. Making small changes here and there can help you lose fat. I’m not saying that you have to make these changes forever, but they can help jumpstart your fat loss.