Fat Loss Cheat Codes I Know At 42 That I Wish I Knew At 22
Ever wish you had a time machine to give your younger self some crucial advice? When it comes to fat loss, I certainly do.
At 42, I've learned some game-changing strategies that would have made my 22-year-old self's life a whole lot easier.
Read on to discover the fat loss cheat codes I wish I knew back then, and get ready to crush your biggest goals.
1. Lift Weights, Burn Fat
I used to really focus on cardio, I was a cardio queen, unfortunately back then I didn’t know that wasn’t the best way to lose weight. Weight training (done properly with the right structured programs) helps you to burn fat at a higher rate even after the workout is complete, so you can sit on the couch at home later that night and be burning fat - winner.
2. Follow the Golden Keys of Fat Loss
Protein intake + structured weight lifting programs + being in a calorie deficit. This is the formula you want to use when getting lean.
3. Set a Deadline to Create Urgency
Set a deadline for your target weight to create urgency - a goal without a timeline is merely a wish.
4. Don’t go for Extreme Weight Loss Tactics
Aim to lose up to 10% of your body weight at a time. This helps avoid hormonal changes that happen when you drop weight too fast. Got more to lose? If you’re eyeing a 50+ lb goal, go ahead and aim for 15-20%.
Warning: If you lose weight too fast without a weight training program and the right nutrition to hold onto muscle etc, well, you might just end up looking like a deflated potato and no one wants that.
5. Protein Power-Up
Eat at least 0.8 to 1g of protein per pound of body weight. It’s like giving your muscles a daily pep talk. This will help you build and retain muscle, making you look and feel stronger.
6. Progressive Overload: Lift Like a Boss
When lifting, use progressive overload. This means doing a bit more each time you hit the gym. Aim for a 2-5% improvement in the weight you lift or the total volume performed in an exercise. Think of it as levelling up in a game – every little bit counts!
7. Walk Off the Stress
Use walking to curb stress eating. Binge eating after work can be a stress response or a result of poor meal planning. Take a 15-20 minute walk without your phone, outside in nature, right after your workday. Also, have handy snacks at work to avoid feeling the need to eat loads when you get home.
8. Eating Time Doesn't Matter (Night Owls Rejoice!)
It doesn’t matter what time of day you eat. I used to stop eating at 7 pm, but by 10 pm, I was starving. This led to insomnia, which is detrimental to effective fat loss and just sucked in general to be fair. Now, I sleep 8 hours and stop eating around 10 pm, sometimes later, and still lose body fat. Eat when you’re hungry, not when the clock says you should.
9. Stop Multitasking While Eating
Stop distracting yourself when eating. This makes you ignore your signals for satiety and digestion. Plus, it gives your brain two pleasure signals, which means twice the dopamine release from one meal. Focus on your food and enjoy it – your body will thank you.
10. Get Some Help
If you’ve been struggling to get lean, get support. Coaching is the fastest way to reach your lean body goals.
Not that I’m biased or anything but having an expert guide you, keep you accountable, and help you navigate the eventual twists and turns can help you get in shape 2-3 times faster than going solo.
When in doubt, invest in yourself and coaching.
Wrapping It Up
The most successful people don't just read.
They take immediate action.
Which ones are you going to do?
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Until next week friends!
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By us working together, I can simplify and strategically plan your weight loss journey for you without you having to give up your favourite foods or do endless cardio to get results that last.
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