Top 3 Fat Loss Tips – #8


Fat Loss Tips


Fat Loss Tips – #8


Okay, so I appreciate that my weakness is probably that I have too much of a broad, macro-level perspective on fat loss. I have almost become dismissive of the “little things” that add up to success over time.


These things are incredibly important, especially if you’re a relative beginner, or haven’t made progress in a while. Whilst long-term strategic planning is key, you also need day to day success as well.


Here’s today’s 3 top tips:


Remember That Weekly Calories Are More Important Than The 24 Hour Period


The world will not end if you screw your Sunday up. Remember that we always want to be improving week to week, month to month, and that if 1-2 days go wrong, it isn’t a big deal. Learn from your mistakes and improve – normally planning ahead is the biggest obstacle for most guys.


If In Doubt, ALWAYS Choose Sustainability


The article above is great, and I highly recommend you check it out. I’d never heard of David before but he has a very similar mindset to me.


If you are in doubt over whether to choose one dieting/training strategy over another, always choose the one that you will likely stick to for quite a long time.


This has huge implicaitons both in and out of the gym. Program hopping is a serious problem for many gym-goers and diet-hopping and binging/failing diets is obviously a huge issue, and I would argue a more important one as it keeps people fat and overweight.


He implies in the article that IF might not be the best approach for a lot of people, particularly if you need to do manual labour in the mornings etc. Whilst I completely agree with that, you have to remember that IF can be done any time, meaning you can have most of the calories in the morning if you wish, and leave evening meals out of the equation.


As I’ve written about recently, IF is incredibly good for appetite suppression, especially when mixed with coffee. It was unbelievably effective for me (and many others) when lowering my body fat set point and I would highly encourage just about everyone looking to lose weight to at least give it a try.


Track Your Progress Using Multiple Methods


Ideally, we’d all be getting weekly DEXA scans, but I apprecate that nobody (myself included) wants to spend the money or the time do be doing this.


Instead, a great way to get a really good idea of your weekly progress is to analyse 2-3 different tracking tools week to week and month to month.


We all know that the scale is full of shit on a daily basis and fluctuates a lot due to various factors, but when we focus on weekly averages, and use other tools too, we can get a really, really accurate gauge of how we’re doing.


Here’s some ideas:


  1. Use weekly averages of scale weight (2-4 measurements per week)
  2. Use weekly averages of waist measurements (2-4 per week)
  3. Take 1-2 photos per week (in the same place, at the same time, using the same lighting)


Using 2 or 3 of the above methods will keep you accountable, and will give you honest progress and allow you to spot patterns.


All of them can vary day to day, but if you do several tests per week and look at the average trends you can really gain a lot of valuable insight into your diet and training results.


There you go; 3 quick but incredibly useful fat loss tips for you. Try them and your fat loss results will improve – get to work.


If you enjoyed this article and are motivated to lose weight, feel free to check out my coaching services here. Thanks, I appreciate it.

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