Christmas may be a distant memory but those extra inches don't disappear so quickly.
Getting the body you want may be a long-term project, but in just one month you can start to lose body fat and take the first steps towards a leaner, more athletic look–If you know how.
I help my clients to achieve the figure they want, whether it's getting beach body ready or preparing for a competition, and the start point for many of my clients is shifting those stubborn pounds.
Over the years, I'verealised there's one (often forgotten) element to achieving fast fat loss and I'll share it with you. Until you incorporate this one thing into your schedule, the results you achieve will be limited.
First thing's first though– ditch the scales. Muscle is heavier than fat, it's what gives your body definition and also helps you to burn more calories too. Be governed by how your clothes feel and how your body looks. If you want to take a more scientific approach, dig out the tape measure.
10 ways to lose fat in 30 days
1. Cut out sugar
When you eat sugary foods, your body converts sugar into glucose. Glucose is an essential source of energy. However, these days our diet has far more sugar than we need and excess sugars are stored in our fat cells.
In a controlled study conducted by the British Medical Journal, people who ate less sugar (without being told to lose weight) lost an average of 1.8 pounds over a period of 10 weeks to 6 months.
2. Remove animal fats from your diet
The molecular structure of saturated fats makes them difficult for your body to break down. This means that fats from red meat, butter, cheese, lard and cream are more likely to be stored by your body than other types of fat. Swap red meats for leaner, cleaner white meat alternatives.
3. Reboot your system with a diet overhaul
There's nothing like shaking up your diet when it comes to losing fat fast. Max up on your wholegrains and legumes for zinc, lysine, selenium, B vitamins and slow-digesting carbohydrates.
Fill your plate with colourful veg for an anti-oxidant and micronutrient boost.
Then use fibrous and indigestible carbs such as those found in vegetables to ward off the urge to snack throughout the day.
Ensuring a daily intake of lean proteins and healthy fats from foods like nuts, avocado, fish and olive oil will help you build muscle and use natural sugars to refuel post-workout.
4. Reduce your calorie intake gradually
Dramatic drops in calorie intake will force your body into starvation mode. This will make your body store as much energy as possible, rather than burning those calories freely. By reducing your intake gradually, you'll avoid your body storing additional reserves.
5. Drink more water
Often thirst is mistaken for hunger. Drink plenty of water to avoid those false 'hunger' pangs.
6. Target muscle groups carefully
Work on large muscle groups such as your glutes and lats to maximise the calories you are burning and help you lose fat.
7. Circuit training
For ultimate fat loss workouts, combine muscle building with aerobic workouts that drive your heart rate up beyond 75% of your MHR (maximum heart rate).
8. CV training
Fat is the most efficient source for aerobic activity, so integrate daily aerobic training into your schedule. Aim to get your heart rate to site around 60%-70%of your MHR to help you lose fat.
9. HIIT up your workout
HIIT is more than just last year's fitness fad. Combining regular bursts of intensive activity with recovery periods creates EPOC which enables you to continue to burn more calories for longer after your workout. What's not to like?
10. Calorie burning doesn't stop at the gym
Don't be fooled into thinking you can take the lift because you've been to the gym. For maximum results, swap your day-to-day routine for more calorie demanding alternatives. Ditch the lift and take the stairs, walk to the next bus stop or stand up for a meeting. It all helps.
The secret 'ingredient' if you want to lose fat in 30 days
The one fundamental thing that almost everyone overlooks when they want to lose fat, is the need to get good quality sleep in the right doses.
Aim for 7-8 hours of sleep every single night to give your body the chance to repair, recharge and regrow. Not sleeping enough is proven to lead to sugar cravings and a change in the way that your body uses energy, and can also reduce the production of the growth hormone that is responsible for building muscle– anessential if you want to lose fat.