5 WAYS TO MAKE FAT LOSS SMARTER, NOT HARDER!

Fat loss can be so confusing, there are some many different diets, fads & theories around this topic. Sometimes making you go down a spiral like this ⬇️

Through my own experience & coaching hundreds of women to achieve their fat loss goals, I’ve been able to break down the journey to Fat Loss with 5 top tips!

One of my biggest lessons is actually understanding what fat loss is..

Fat loss occurs when we achieve a negative energy balance. That is, our body burns more calories over a day/ week/ month/ year than we eat.

This means we need to understand how much we’re burning & consuming. This is estimated based on our age, height, weight & activity level. We can use a formula to calculate our BMR & TDEE. I also recommend using a food tracking app like myfitnesspal or use a meal plan with the calories calculated.

If you need help understanding HOW to lose fat, grab my free guide here

Yeah I know it all sounds a bit scary but let’s get to the part where the journey gets easier and less confusing!

Here are my top 5 tips to make your fat loss phase easy, peasy, lemon squeezy

1. Keep your Calories high
   We all know the story of the Tortoise & the Hare and fat loss is no different. The best approach is to find a do-able, consistent plan that will yield you solid, predictable results week to week. Cutting your calories too low will make your fat loss journey harder to sustain, negatively impact energy levels & will make it a lot easier for you to bail on the plan when you are stressed or emotional.
   
   

2. Don’t change the foods you eat
   DIETS DON’T WORK! I can’t say this enough!
   You don’t need to change the foods you eat in order to lose fat, you just need to alter the portions of that food depending on what fitness phase you are in. Keeping the foods that make you happy in your diet will mean sticking to the plan long term!
   
   

3. Set realistic weekly targets
   I love the enthusiasm, you are probably ready to smash these goals, you’ve taken the step of even starting this journey - often in moments like this people make the common mistake of setting unrealistically high weight loss targets. Although we love ambitious women, we need the goals to be effective long term! A realistic & sustainable rate of fat loss is 0.5kg/1lb per week.
   
   

4. Set a Fibre & Protein target
   Keeping your protein intake high will help retain your muscle mass whilst you're focusing on fat loss, it is the macronutrient that keeps you fullest for longest. Aim for 1.6-2.2g of protein/kg of body weight. Keeping our digestive system happy is crucial when it comes to fat loss, Fibre is the key to digestive happiness. Aim for 20-28g of fibre per day!
   
   

5. Move More!
   Increasing your movement is essential to creating long term fat loss goals. Setting a step/movement target, increasing the frequency of workouts, increasing the intensity/duration of workouts & doing more fun exercise on the weekends will all add fat loss success!

If you are still feeling at a loss, confused or ready to give up… my bonus tip is SUPPORT. If you need extra support whether it be in the form of an E-Book, join a Facebook Group to feel the encouragement from other ladies on their own journey or need to have a chat with a Fitness Coach (that’s me 🙋🏼‍♀️) getting the support you need a long the way is often the missing ingredient in any goals we set in life!

Grab my free “FUNDAMENTALS OF FAT LOSS” ebook 😱

In this free guide, I show you:

✅How to calculate your calories

✅How to calculate your macros

✅My guide on how to use MyFitnessPal

✅How to measure your progress

✅What type of training & habits to include

Would you like me to audit your calories & macros for free?If so, shoot me a DM and I’ll take a personalized look at your plan.

Join my Lifted Ladies Facebook Group - amazing, encouraging & badass women here.

You’ve got this, and when you feel like you don’t I am here!

Kate xx