Ways To Trigger Fat Loss
1. Create a Calorie deficient
This principle is king. For us to create a reduction in our fat mass we must create a calorie deficient.
As you know I’m all about the quality of nutrients and not just quantity so if a deficiency can be achieved whilst consuming good quality, nutrient-dense foods then it’s a win all around.
2. Eating foods that open the gateway to fat loss.
Just to reiterate the above principle is key, however, it also matters WHERE those calories are coming from. Our hormone insulin, which is responsible for managing our blood sugar, will blunt the mobilisation and utilisation of fat if elevated. Elevated insulin is a product of consuming carbohydrates and/or insulin de-sensitivity/resistance from the cells, so to make the pathway to fat loss wide open, reducing insulin is certainly a mechanism. Which is one of the pillars behind reducing carbohydrates in a bid to lose weight. Diets such as paleo, low carb, keto, intermittent fasting, primal and carnivore all sit within a carb-restricted diet protocol.
3. Increase your metabolism.
Your metabolism represents how much energy is used by the body. Your basal metabolic rate is how much energy is required to keep your body alive, whereas your resting metabolic rate takes into consideration the incidental daily movements and actions we all do. When it comes to your metabolism we are talking about thermogenesis – how much heat your body producing when ‘burning fuel’
Now, we can ramp up our metabolism or thermogenesis via several pathways:
1. Increase lean tissue. Having a body composition that accommodates lean (muscular) tissue will increase the amount of ‘energetic’ tissue. This type of tissue ‘burns’ more energy than adipose (fat) tissue.
Engaging in resistance training can help to maintain lean tissue as we age and/or increase lean tissue through building more muscle.
2. Increase brown fat. There are three types of fat in our body, white, beige and brown. White is the fat we are all familiar with I’m sure, and is an energy storage form of fat, and accumulates around the internal organs and under the skin. However, brown fat which accumulates between the shoulder blades and back of the neck is ‘energetic’ fat in the sense it has mitochondria (cellular power-stations) within it. We can increase the amount of brown fat in our bodies and therefore raise our metabolic rate through cold-water therapy. The caveat here is that we need to allow the body to achieve a shiver response for this to happen. Much of the modern cold water therapy is about resilience and mind-over-matter which interferes with the shiver response. An example of a protocol that will help with the mobilisation and utilisation of fat is 1-5 sessions per week of cold water therapy, staying in the cold long enough to trigger shivering, then getting out (but not drying) for 1-3 minutes and repeating 3 times. Effective cold exposure can shift beige fat to brown fat.
3. EAT is the acronym for Exercise Activity Thermogenesis which include the energy consumed when partaking in deliberate exercise. Depending on the activity and intensity this can be fairly substantial. When the intensity is high enough the metabolism can be elevated for hours post-exercise.
4. NEAT Non-Exercise Activity Thermogenesis is the energy expended for everything we do that is not sleeping, eating or deliberate exercise. It ranges from the energy expended walking to work, typing, performing yard work, gardening and fidgeting. Research has shown that people who fidget can consume 800-2500 more calories per day than those that don’t.
4. Reduce your feeding window.
I’ve discussed this many times through various blogs/videos because its benefits are multifaceted but for this blog reducing your feeding window to around 8-10 hours, or smaller if you wish, can be a powerful strategy in reducing total calories across the day. The result is less time to consume overall calories, potentially assisting in achieving a calorie deficient.
The take-home message:
Create a calorie deficiency whilst eating nutrient-rich, natural and unprocessed foods, increase your metabolism through resistance training, and mobilise/utilise body fat via cold water therapy and fidget a little throughout the day.
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