Guest post by Jackie Wilson of JackFit
The question of “best ways to shed fat” is the one inquiry that I get the most.
The truth of the matter is that a good percentage of people who struggle with this issue are standing
in their own way!
The 3 biggest obstacles are: poor diet, lack of sufficient exercise, and refusal to adjust the plan.
1) Poor Diet
“You can’t outwork a poor diet” is a very common phrase in the fitness industry. What that means is that the average person does not burn enough calories during their workouts to offset the damage done by a poor diet. The problem is that most people don’t actually realize how bad their diet really is. The best way to truly evaluate your diet is to keep a daily food journal. Try to write down everything that you put into your body throughout the day. If you eat a serving of fish for lunch, write it down. If you grabbed a pastry at the office holiday party, write it down. At the end of the week, go through your food journal and hold yourself accountable.
Remember, a pound of fat is 3,500 calories. Therefore, your guideline for shedding fat is to create an average calorie deficit of 500 calories per day. Importantly, because everyone’s bodies adjusts and burns calories at different speeds, you may not lose a pound every single week by following this guideline. But it is a very good starting place.
“A pound of fat is 3,500 calories.
Therefore, your guideline for shedding fat
is to create an average calorie deficit
of 500 calories per day.”
2) Lack of Sufficient Exercise
I always tell my clients to work out more days than they rest. So because there are 7 days in a week, I push them to workout at least 4 days a week. Your exercise regime should be comprised of a mixture between resistance training, cardio, and flexibility training. And remember there is no one stop shop when it comes to exercise, so don’t be afraid to truly mix up your routine.
Ways of doing this, include:
*Working out with a friend
*Going for a jog/walk
*Playing a sport
*Hiring a personal trainer
*And/or attending a boot camp, spin, yoga or Pilates class
Regardless of the activity, the most important part is that you are moving and burning calories!
“Work out more days than you rest.
So because there are 7 days in a week,
try to workout at least 4 days a week.”
3) Adjust the Plan
I hear a lot people complain that they have a good diet and exercise sufficiently but they still can’t drop those stubborn pounds of fat. The definition of insanity is continuing to do the exact same thing and expecting a different result. If your current diet and exercise regime is not producing your desired results, then it’s time to switch it up!
*Try increasing the protein, fruits and vegetables and reducing the sugars, carbs and fats in your diet.
*Change the intensity, duration, frequency, and/or type of exercise that you are doing.
A change in your exercise regime will create muscle confusion and aid in creating results. Because results will vary from person to person, it may take some trial and error with your diet and fitness regime to figure out what works best for you.
“If your current diet and exercise regime
is not producing your desired results,
then it’s time to switch it up!”
In conclusion, the best advice for shedding fat is to not stand in your own way. Don’t limit your progress by consuming a poor diet, not getting sufficient exercise, or refusing to ditch what isn’t working. Good luck!
What are your current fitness and diet challenges?
How have you shed fat successfully?
Share your thoughts and comments with us.