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Do these 5 things to lose body fat!

What defines a Healthy bodyweight?

And what struggles do people face when trying to lose body fat?

I would argue that a healthy bodyweight doesn't exist and is in fact, different for everyone, you could have 2 people the same weight, but varying heights, varying shapes, varying lifestyle, varying genetics (we aren't opening up that can of worms) one of them will be "healthy" and the other "unhealthy" due to body composition, this is literally the distribution of fat to muscle on our frame. its what makes people look athletic!

Maintaining a healthy body composition has some great health, social and financial benefits too.

What are some struggles when it comes to losing body fat? Lets take a look.

  1. Not knowing where to start

  2. Not doing resistance training (or how to do it)

  3. Starving themselves

  4. Not resting enough

  5. Not living a life they can be consistent with.

This post aims to "shred" some light on the subject by outlining 5 practical steps for you to attack these struggles, once and for all!

Step 1: Tracking our calories/ food intake
  • It's important to know what, and how much of something you are eating, tracking our calories/food allows us to bypass the first problem people face (not knowing where to start) THIS is where you start, its important to get a good idea of what your consuming before making any rash decisions on what you should change.

  • We can track our intake in a variety of different ways, however Calorie tracking is the most optimal, if you are against calorie counting then we can have a look at a food log that focuses on food choice along with the amount of meals and portion sizes.

  • We can reduce our intake of calories by swapping high calorie foods for lower calorie alternatives and in most cases it can be as simple as switching out full sugar drinks to the zero versions or opting for water, this can be done for our food log version also.

Step 2: Increase Your Physical Activity

Being more physical has been linked to:

  • Reduced stress

  • Improved body composition

  • Lower risk of diseases and problems

  • Improved sleep

  • Better mood

Physical activity reduces anxiety, mortality rates and health risks, but we already know this. It can also affect how we look through fat loss.

fat loss is important if your body is currently holding too much of it.

Walking has been rated as one of the best forms of activity, there is a reason everyone is mad about getting 10,00 of these bad boys. it really is a great place to start when looking to add a bit of activity in! we could even start with about 4,000 and slowly build up!

Resistance training, in any shape or form is going to be beneficial for you!, it is going to get your body stronger, rip fat off your body and replace it with functional muscle (it will be proportional to your frame and wont make you "too bulky")

But maybe you don't feel ready to go to the gym or maybe don't feel like you have the time? both are perfectly reasonable!

Things you can incorporate into your daily living to become more active!
  • A full body routine can take 45min and can be done 2x weekly, no gym required.

  • Taking the stairs instead of the lift.

  • Standing while at your desk

  • Take up a sport or some other activity.

  • Clean/Tidy more while at home

  • Going for a nice walk on your lunch break.

Step 3: eat More Protein

Protein is essential for building and maintaining our muscle mass, muscle mass can help increase our metabolism, helping us to burn fat in the process, it also helps us feel fuller for longer!

Here's some foods high in protein, for that 1-2 killer combo!

  • Lean meats (chicken, turkey, pork, beef)

  • Eggs, 0% fat yoghurts, Milk, cottage cheese.

  • Peas, chickpeas, beans.

  • Spinach

  • Fish (oily and lean)

  • Nuts

  • Protein powders

Protein powders are optional and un needed a lot of the time

Step 4: get more Sleep

Sleep is crucial for the proper function of the body and mind. During sleep, the body repairs and regenerates tissues, and the brain consolidates memories and processes information.

Lack of sleep can lead to a range of negative effects, including impaired cognitive function, decreased immunity, and increased risk of diseases such as obesity, diabetes, and cardiovascular disease. Inadequate sleep can also affect mood and mental health, leading to anxiety and depression. and as if there wasn't enough reason to sleep already, A Lack of sleep increases the production of the hormone ghrelin, which stimulates hunger, and decreases the production of the hormone leptin, which suppresses appetite.

This can lead to overeating and weight gain Therefore, getting enough high-quality sleep is essential for maintaining good physical and mental health and overall wellbeing

But how can we get more sleep? here is my top 5 tips for improving sleep quality and quantity as someone who used to suffer with insomnia!

  1. Stick to a regular sleep schedule: Going to bed and waking up at the same time every day helps regulate the body's sleep-wake cycle.

  2. Create a sleep-conducive environment: Keep the bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillow.

  3. Limit exposure to electronic devices: Avoid using electronic devices such as smartphones, tablets, and laptops in the bedroom, as the blue light emitted can disrupt sleep.

  4. Practice relaxation techniques: Engage in activities such as yoga, meditation, or deep breathing exercises to reduce stress and promote relaxation.

  5. Avoid caffeine, alcohol, and nicotine: These substances can interfere with sleep quality and should be avoided, especially close to bedtime.

Step 5: Reduce Stress

Stress can contribute to the accumulation of body fat in many ways. When the body is under stress, it releases the hormone cortisol, which can increase appetite and stimulate the storage of fat, particularly in the abdominal area.

Additionally, stress can lead to poor sleep, which can disrupt the hormones that regulate appetite and metabolism, leading to overeating and weight gain.

Stress can cause people to engage in unhealthy behaviours such as overeating, drinking alcohol, or smoking, which can also contribute to weight gain.

We can reduce and manage stress through practices such as exercise, meditation, and relaxation techniques, this can help promote healthy weight management and a reduction in body fat


In conclusion, a healthy bodyweight is different for everyone, and it depends on factors such as body composition, height, shape, lifestyle, and genetics. To maintain a healthy body composition, we must focus on practical steps that we can incorporate into our daily routine. When it comes to losing body fat, some common struggles include not knowing where to start, not doing resistance training, starving ourselves, not resting enough, and not living a consistent life. However, by following these five practical steps, we can tackle these struggles once and for all. The five steps include tracking our food intake, increasing our physical activity, eating more protein, getting more sleep, and reducing stress. By following these steps, we can reduce stress, improve body composition, reduce the risk of diseases, improve sleep, and enhance our mood. We must remember that losing body fat is a journey, and it requires consistency and patience. Therefore, we should focus on making small changes to our lifestyle, which can have a significant impact on our health and wellbeing in the long run.

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