Fat Loss "Loopholes" – How to Mess Up and Lose Fat
The best way I can explain ‘fat loss loopholes’ to you is that you have the ability to “short circuit” fat loss, but first you have to understand a few tricks — or ways of using your body’s natural processes — to your advantage.
Your body speaks to you all the time, but we rarely take the time to communicate back. If you think about it, you spent years developing your language skills to communicate with others, but in all likelihood, never spent any time developing a means of ‘self-communication.’ This is the fundamental difference in my health today, as a Doctor of Physical Therapy. I get my body, and I know how to respond to signals my body is giving me, answer back, and work through challenges I’m experiencing by taking advantage of my body’s ability to assist. I, and my body, are a team.
In descending order, here are the best fat loss loopholes I know:
Muscle = metabolism, so muscle is your margin of error. If you build a bit of extra muscle — which raises your metabolism, and burns more calories naturally — then you get to make dietary mistakes with less consequence. If you’re having trouble building muscle, here’s a helpful 3-part series:
Build Muscle – Part I
Build Muscle – Part II
Build Muscle – Part III
Hydration speeds up cellular metabolism. Drink water, and a lot of it. This simple act will speed up all processes in your body and help you burn fat significantly faster.
Sleep 8-9 hours, depending on how much sleep your body needs; but, make sure you sleep eight hours. This allows nocturnal hormonal regulation to take place, oxygen and nutrient-rich fluid to nourish your joints for a longer time, and parasympathetic (rest & digest) nervous system balance to occur. Never underestimate the importance of sleep.
Adapt your physical activity level to your diet, not the other way around. I get tempted, as do most people, so I make adjustments as needed when this occurs. If I eat more carbs, I build more muscle; if I eat a higher fat and protein-based diet for the day, I focus on short fat-burning workouts and longer endurance activities outside.
If you’ve been eating clean for at least 6 days, consider a ‘cheat day,’ but avoid trans fats, binging for the sake of emotional eating, or massive consumption of alcohol. Moderation matters, even on a cheat day, but is known to boost leptin levels naturally and reset your fat-burning hormones for another week to come.
Have sex. As much as possible, and with protection if necessary. Sexual activity is linked to happiness on the greatest of levels, longevity of human life, and quality of life. By regularly having sex, you are keeping your body healthy. Don’t underestimate the importance of this; it’s like breathing.
Reduce stress. Consider the 3 Step Stress Relief Plan if you’re having trouble.
Eat 5-6 meals per day or just 3, but choose. According to conflicting research, the best guess is that meal frequency doesn’t matter, but meal planning does. Plan your meals, know when you’re supposed to eat, and react accordingly. You are teaching your body to respond to hunger when it should, and to respond to food as a method for muscle growth and sustained energy; not emotional dependency, which triggers a stress response.
Minimum Effective Dose. If you can’t sustain a habit, you’re less likely to succeed long-term. Work on the least amount of work possible to get the best fat loss effect. If you want to increase the amount of exercise you’re doing later, be my guest, but get your body in shape first so it can handle exercise without injury. Here’s an example of 3-5 minute fat loss workouts.
Create happiness. Your state of mind will affect everything in your life. If you’re doing anything that works against your overall level of happiness, you’re bound to fail in time, due to subconscious sabotage. You’re telling yourself that you don’t want it anyway, so eventually your subconscious argument will win and you’ll lose motivation. Instead, start every day with 15 minutes of gratitude and win all day long.
And this is how we help our clients with proper Personal training & Fat loss programs in order for them to change their life and to Live better!
Hope this helps! You’re awesome:
Have a great day,