If your goal is to lose unwanted body fat, there is a few daily habits that you can put in place to help you lose that stubborn body fat. In this blog we will look at 5 daily habits that you can start doing in your daily routine to help speed up the rate of fat loss.
Increase Daily Step Count
To lose fat you have to be burning more calories than you are consuming in a day (calorie deficit). By increasing your daily steps, you will be increasing your energy expenditure which means you are burning more calories per day. Increasing steps is a form of LISS cardio (low intensity steady steady) which is beneficial because it is less taxing on your body compared to others forms of cardio such as HIIT (high intensity interval training). This will mean you can still train intensely in the gym without your cardio activities having much of a negative impact on the quality of sets. Try to set yourself a step goal of at least 10,000 per day and this will then become a habit and help you lose that unwanted body fat. Below you can see some simple ways to increase your daily step count:
- Walking to the gym
- Go for a walk before work
- Walk the dog
- Walk on treadmill after training
- Parking further away than usual
Choose High Protein / Fibre Foods
High protein and high fibre foods are the the most filling foods therefore you should look to eat more of them to fill you up while trying to follow a calorie controlled diet. To get more fibre in your diet you should look to add more green veg to your meals as they will increase the volume of the meal without increasing the total calories. By having a high protein breakfast you will also find yourself feeling full for longer throughout the day meaning you are likely to consume less calories in total. This is why eggs are such a popular breakfast choice as they are very filling while being high in protein.
Reading food labels
Reading and understanding food labels is important part of dieting as you need to understand the food that you are putting into your body. When you are doing your food shop try reading the labels to get an understanding of how many calories are in each food so you can be mindful of your daily total. If you want to look at your macro intake, it is important to remember that 1 gram of protein = 4 calories, 1 gram of carbohydrates = 4 calories and 1 gram of fats = 9 calories.
Drink plenty of water
It is common knowledge that staying hydrated is good for you however it can also help with fat loss. By staying hydrated you are less likely to feel hungry and you should find that you are less fatigued. You should aim to drink a minimum of 2 litres of water per day however more is better. The first thing you should do in the morning is hydrate as you will be dehydrated from sleeping. This can also help increase energy levels throughout the day which has a knock on effect to burning more calories.
Sleep is one of the most important factors to being successful in most things and this is the same with fat loss. By getting a good sleep you will find that you're less likely to binge on junk food and you appetite should be more controllable. Getting into the habit of going to bed at the same time every night and waking up at a similar time has been shown to improve overall sleep quality and recovery. You could also add a Warrior sleep supplement to your routine to help improve sleep quality.
By taking these daily habits on board and applying them to your own routine you should find that you are heading in the right direction for fat loss. It is important to note that training and nutrition are the most important variables for fat loss however these daily habits will help along the way.