{"id":16,"date":"2021-03-09T09:46:59","date_gmt":"2021-03-09T09:46:59","guid":{"rendered":"https:\/\/hourglass2.test\/academy\/?p=16"},"modified":"2021-09-28T11:28:11","modified_gmt":"2021-09-28T10:28:11","slug":"lose-body-fat-fast","status":"publish","type":"post","link":"https:\/\/www.hourglassfit.com\/academy\/lose-body-fat-fast\/","title":{"rendered":"How to Lose Body Fat Fast (Effectively & Sustainably)"},"content":{"rendered":"

When it comes to losing body fat, every woman has the same question. How can you lose fat fast without putting it all back on? We know this because like any woman who\u2019s tried dieting or weight loss, we\u2019ve been there.<\/p>\n

That\u2019s why we decided to put together the guide we wish we had first time around. Because fast fat loss doesn\u2019t have to be all about restriction and saying no to dinner dates.<\/p>\n

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First and foremost, let\u2019s expose the myth that you can lose body fat super fast. All these intense detoxes and crash diets are in no way sustainable.<\/p>\n

Yes, you\u2019ll lose a lot of weight quickly, but there\u2019s a lot of water weight and muscle disappearing too. Who wants to lose their feminine curves and risk their health for a few pounds? Not us. But there is a way to do it in a safe way.<\/p>\n

We\u2019re assuming you\u2019re here to lose weight and keep it off. It\u2019s rarely the case women want to drop the pounds for one day and then plan on regaining it all. Keep reading to discover how to lose body fat fast – effectively and sustainably.<\/p>\n

Safe and effective fat loss<\/strong><\/h2>\n

Instead of these extreme methods you should think about losing body fat fast, but effectively and sustainably. That\u2019s around 1% of body fat per week to stay safe and keep your body both happy and healthy.<\/p>\n

You should still feel energized enough to have fun and won\u2019t be bothered by constant food cravings. After all, fat loss is a journey, so why make it harder than it needs to be?<\/p>\n

Hey, don\u2019t worry if 1% a week doesn\u2019t seem like a lot, it\u2019s actually the perfect amount. Healthy levels of body fat are between 20-30% for women, which isn\u2019t as low as some of us think we should be aiming for.<\/p>\n

A happier, healthier you<\/strong><\/h2>\n

Going too far toward 15% and under can be really bad for your hormones and can even affect your monthly cycle. Let\u2019s not forget that fat is a natural part of your body and it\u2019s there to keep your joints safe and hormones protected.<\/p>\n

At the end of the day, women need body fat to stay alive \u2013 sorry to get serious for a moment.<\/p>\n

While visceral belly fat can be dangerous, achieving an overall 20-30% should create an environment for a happier, healthier you. Don\u2019t stress if you\u2019re not quite there yet, you\u2019re taking all the right steps and that\u2019s what matters.<\/p>\n

Okay, now we know what we\u2019re working towards, here are a few tips to help your journey along. Take them, make them your own, and feel the results firsthand.<\/p>\n

Tip 1<\/span>\u00a0\u2013 Learn how to count your macros<\/strong><\/h4>\n

Sorry, we haven\u2019t got a magic trick like drinking more vinegar on a Wednesday or only doing HIIT workouts at 3am. It\u2019s actually simple science \u2013 learning how to count your macros.<\/p>\n

Counting your macros is the simplest way to achieving fat loss. Rather than just eating less, you\u2019re making sure you\u2019re getting enough of the right nutrients too.<\/p>\n

Ideally, you should find out how many calories you need to eat to meet your daily needs. If you\u2019re a sucker for fitness, you\u2019re going to need more than an \u2018office in the day and Netflix at night\u2019 kind of person.<\/p>\n

We\u2019re all unique, therefore, have different requirements. But fat loss works the same for everybody, even women who say they\u2019ve tried everything. For fat loss to happen, the calories you eat must be lower than the ones you use \u2013 that\u2019s the truth.<\/p>\n

Find an app to help<\/strong><\/h4>\n

We recommend getting a macro counting app like MyFitness Pal or MyPlate. You can put in all your details and they\u2019ll tell you how many kcals you need for safe fat loss. Most likely this is between 10-20% less than your usual number.<\/p>\n

What\u2019s great is that they\u2019ll track your food and tell you how much you need of certain things. Proteins, carbs, and fats become a lot easier to manage at the tap of a touchscreen. Let the app do the hard work – you don\u2019t need that stress.<\/p>\n

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Tip 2<\/span>\u00a0\u2013 Go to the gym 3-4 times per week<\/strong><\/h4>\n

You already know that exercise is one of the MVPs of fat loss. Getting a sweat on in spin class or with your friends at MetCon is a great way to boost calorie burn.<\/p>\n

When you exercise, your body needs to source energy from somewhere. It finds it in the form of food calories or body fat, which it breaks down for fuel. As a result of regularly moving around more, the number of calories you need and use goes up.<\/p>\n

If you\u2019re tracking macros and in a calorie deficit, your fat loss should get a boost. But that isn\u2019t all going to the gym is good for.<\/p>\n

Creating hourglass curves<\/strong><\/h4>\n

The most effective and flattering way to lose body fat is to build muscle by lifting weights. As a woman, you\u2019re less likely to become bulky too, meaning this new muscle usually helps to accentuate your curves and hourglass shape.<\/p>\n

Plus, the more muscle you have on your body, the more calories use even when you\u2019re resting. That\u2019s because body fat isn\u2019t very metabolically demanding, meaning it doesn\u2019t need anywhere near the amount of energy muscle does.<\/p>\n

So, why go to the gym 3-4 times per week? Well, first, you can take a much-needed break between sessions, where you\u2019ll have been working extra hard. Recovery is just as important as the session itself to keep you fresh and energized.<\/p>\n

Finally, scientists say you get a small spike of protein synthesis every time you train a muscle group. Put simply, working out your whole body more than once a week is great for sculpting your body, and 3-4 times appears to be the magic number.<\/p>\n

Tip 3\u00a0\u2013 Combine cardio with weight training<\/strong><\/h4>\n

It\u2019s easy enough for us to tell you to go to the gym more. But what do you actually do when you get there? If you\u2019re like we were, you probably see yourself as a cardio bunny or a lady who lifts.<\/p>\n

It\u2019s actually really rare to find anybody who doesn\u2019t prefer one over the other. Yes, there\u2019 are exceptions, but it\u2019s like we\u2019re stuck in two tribes.<\/p>\n

Fat loss experts say that the best way to go in the gym is finding a balance. Apparently, mixing it up with both treadmills and dumbbells is the most effective method for effective fat loss. Hey, that actually sounds like more fun to us.<\/p>\n

Scientists say cardio seems to trump weight training for calories burned per session. If you were to push the pace in a HIIT workout, that number climbs even higher too.<\/p>\n

Why you should do both<\/strong><\/h4>\n

But didn\u2019t we just say you should do both? Yep \u2013 and here\u2019s why. Lifting weights will allow you to maintain and even build muscle while you\u2019re losing body fat. See it like simultaneously sculpting your curves, to craft a flattering figure you love.<\/p>\n

Plus, research suggests that lifting weights leaves you burning more calories after the workout. That means the amount you use in a day could go up, including those from fat.<\/p>\n

Apparently, this effect could last for up to 36-hours after your session ends. So, even when you\u2019ve dropped your barbell and taken out your ear buds, your body is still working on burning calories. Not bad for a quick 45-minutes out of your day.<\/p>\n

Tip 4<\/span>\u00a0\u2013 Eat more protein and fiber<\/strong><\/h4>\n

Protein and fiber are two parts of your diet destined to help with fat loss.<\/p>\n

Fiber has lots of benefits for keeping you healthy, including reducing the risk of heart disease and helping with digestion. You might have also heard fiber called \u2018roughage\u2019, as it\u2019s the part of plants our body can\u2019t naturally digest.<\/p>\n

In the case of soluble fiber, it can even aid weight loss! Scientists say that because it absorbs water and swells, fiber can influence both early and prolonged signals of satiation \u2013 aka how satisfied you feel after eating.<\/p>\n

As you\u2019d expect, this can make sticking to a diet much easier. Add that to fiber\u2019s ability to restrict fat absorption, and it becomes an indispensable part of any weight-loss plate. Make sure to tuck into a wide range of fibrous fruits and vegetables every day.<\/p>\n

Hidden fat loss power of protein<\/strong><\/h4>\n

Protein, on the other hand, is definitely digestible. In fact, it\u2019s probably the most important macronutrient on your fat loss journey.<\/p>\n

For many women, we want to trim down, tone up and embrace our curves. That means we need to look after the muscle we already have and work on developing more.<\/p>\n

Protein is essential the building block of muscle. It\u2019s what our body uses to make it, and what it needs to repair after exercise. Eating enough protein is really important during a weight loss journey too, and here\u2019s why.<\/p>\n

When calories are lower than baseline, your body turns to itself for fuel. And if you\u2019re not careful, it won\u2019t just take energy from fat cells, but it\u2019ll break down muscle too. A lack of protein in your diet puts you at an even higher risk too \u2013 scary.<\/p>\n

Plus, much like fiber, protein is perfect for helping you feel full. A high-protein meal should be much more satisfying that a high-carb or high-fat alternative, say scientists. Apparently, this is protein\u2019s biggest contribution to your weight loss success.<\/p>\n

Did we mention protein often takes more energy (calories) to break down and digest compared to many other foods? This is the thermic effect of food in full swing, which could enhance your fat loss.<\/p>\n

How much protein should you eat?<\/strong><\/h4>\n

So, what should you do? Look to eat 0.5g of protein for every pound of bodyweight you have. If you\u2019re exercising in the gym, you could even go up to 0.75g or higher depending how you feel.<\/p>\n

Your body always prefers natural, nourishing wholefoods. These are the best sources of protein, making a lean chicken breast or serving of salmon better than a protein shake.<\/p>\n

You might only need to use a protein supplement if you can\u2019t get enough from wholefoods alone. Let your macro-guiding app be your best friend here.<\/p>\n

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Tip 5<\/span>\u00a0\u2013 Drink plenty of water<\/strong><\/h4>\n

Really? Drinking more water could be the key to faster fat loss? Yep, that\u2019s right! Who\u2019d have thought it?<\/p>\n

Now, when we say drink plenty of water, we mean just that \u2013 water. Forget fruit juices and designer coffees because they don\u2019t count. Save the wine spritzers for a treat too. Sorry!<\/p>\n

Fruit juice, while possibly full of vitamins, often contains lots of sugar and the fruits original healthy fibers are lost in the juicing process. As a result, you\u2019re left with a high-calorie drink that isn\u2019t always very nutritious.<\/p>\n

Designer coffees, on the other hand, are usually topped up with thick creams and sugary syrups. They\u2019re fine for a planned meet-up with friends, but not every day.<\/p>\n

Okay, back to why we\u2019re here, drinking plenty of water and then some more.<\/p>\n

When it comes to weight loss, hydration is pretty much everything. If you\u2019re dehydrated, you\u2019ll find it harder to push yourself in your workouts, which means they won\u2019t be effective. You\u2019ll also find it harder to recover too \u2013 say hello to extra muscle soreness.<\/p>\n

Yet, there\u2019s another reason you should drink more. It turns out your body can actually confuse thirst with hunger, and vice versa.<\/p>\n

So, if you feel the hunger pangs creep in, grab a glass or two of water first. Maybe keep a bottle with you so you can drink it before heading into the snack drawer.<\/p>\n

Women are advised to drink 2.2 liters of water each day. Now, that might sound like a lot, but it\u2019s only around nine normal glasses. You could easily fit that into your routine if you spread them out over a day, especially if you\u2019re going to the gym.<\/p>\n

Bottom line \u2013 stay hydrated for faster fat loss.<\/p>\n

Fast fat loss summary<\/strong><\/h2>\n

We know that safe and effective fat lost doesn\u2019t happen over a matter of days. But the weeks and months it takes to get to your goal can go faster with these five tips. Follow our advice and experience your weight loss journey in the safest, most effective, and less restrictive way. Getting to your target body fat percentage quicker doesn\u2019t have to be complicated, not if you stick to these simple techniques.<\/p>\n

Eat well, keep track of your calories, and have fun in the gym. Push your body and nourish it afterward with good, wholesome foods to reap the rewards. Remember to keep hydrated too, if not just for your fat loss efforts, but to keep your skin healthy and vibrant too.<\/p>\n

Best of luck on your journey wherever you\u2019re starting from.<\/p>\n","protected":false},"excerpt":{"rendered":"

We know this because like any woman who\u2019s tried dieting or weight loss, we\u2019ve been there.<\/p>\n","protected":false},"author":6,"featured_media":25,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,11],"tags":[],"class_list":["post-16","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-goals","category-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/posts\/16","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/comments?post=16"}],"version-history":[{"count":16,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/posts\/16\/revisions"}],"predecessor-version":[{"id":588,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/posts\/16\/revisions\/588"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/media\/25"}],"wp:attachment":[{"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/media?parent=16"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/categories?post=16"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/tags?post=16"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}