Fat Loss – A Casual Approach

Hello! Welcome to Hogg’s Blog

In my last post I wrote about a strict fat loss diet, the Ketogenic Diet. I understand this will not be for everyone and I’d like to introduce a more casual approach to fat loss that anyone can follow. Most elements to this will be simple lifestyle changes and choosing the right food and drink.

The main thing to remember that losing fat and toning up is a marathon, not a sprint. Do not be disappointed if you don’t see immediate results, it can take some time for your body to change. Keep it up, and in the long run, you’ll be happy you did!

Let’s get started!

Firstly, an obvious one… MOVE! 
Move your body every day to get the best results. Sure, a trip to the gym once a week is better than not going, but aim for 2-4 times a week. Even if you don’t go to the gym, you should be getting your heart rate up every day. Walk to work, climb the stairs instead of getting the lift, go for a run in the morning. All these simple things will help you burn off calories and get rid of some unwanted fat.

Count your calories.
No, I don’t mean weigh all of your food download an app to track your meals. Simply read the label on foods and go for the low-calorie options. Choose brown rice/ bread instead of their white counterpart for slower releasing energy making you feel more full for longer.

A memorable quote is “Every calorie not eaten is a calorie you don’t have to burn off”. Take that with a pinch of salt, don’t go starving yourself.

Drink Water
Say goodbye to Coke, Fanta and good old Dr Pepper… Drink water!
Not only is water great for keeping you alive, drinking it also increases your energy by stopping fatigue caused by dehydration. It clears your skin making you beautiful and spot free. Water will lessen your urge for empty calories making you feel full and slowing your hunger.

Water is zero calorie. Unlike fizzy drinks, alcohol and most soft drinks which contain sugar, sweeteners and a load of calories, water is pure and calorie free.

Cut the crap
I love a KFC as much as the next guy, not that it loves me, but lets face facts… it’s no good. You should be eating food that is rich in nutrients such as vegetables, nuts, meats and dairy. Quit the kebabs, say goodbye to the Dominos and throw away those take-away menus. Of course, on special occasions it wont hurt, but having take-aways regularly will hinder all of your other efforts to get in shape.

My favourite… Sleep!
Getting 7-8 hours a night is an absolute must for a healthy life style, and it helps with fat loss too! I’m certainly not the poster boy for a great nights sleep. I tend to stay up late way too often and have to catch up on sleep on the weekends, but I’m making an effort to change that.

Sleep rests more than just your brain. It “recharges your batteries” and restores the energy you burnt off during the busy day.

Turn your phone to ‘night mode’ before bed and switch to ‘do not disturb’. My phone is definitely the #1 factor that affects my sleep.

Don’t consume caffeine in late afternoon/night. This will definitely hinder your efforts to sleep soundly and keep your heart and mind racing.

The more you sleep, the more you can exercise tomorrow!

 

There you have it, some simple tips to helping you casually lose fat and have a healthier lifestyle.

In my next post I will discuss the best exercises for a muscular back.

Thanks for reading!
Jack,
Hogg’s Blog

 

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