Your basic guide to sustainable fat loss
If you’re someone who has spent most of your thirties (and beyond) trying to shift a few kilos, you’re not alone.
Korey Gibson says more than 90 percent of people who start at fitness centres are there to shed body fat. He shines some light on sustainable ways to lose body fat and keep it off.
When weight loss is discussed, it often conjures notions of sacrifice, restrictive diets, and past disappointments. However, it doesn't need to be synonymous with struggle. Effective weight-loss strategies should prioritise maintainability and sustainability. Your dedication to shedding five kilogrammes (or more) should be complemented by enduring habits that facilitate long-term success in keeping the weight off.
With over two decades of experience and keen observation of what yields success and what falls short, I've discerned the recurring themes, techniques, and habits that consistently lead to dropping a dress size. Here are just a few:
1) Think about when you eat as well as what you eat
This approach focuses on maximising detoxification, maintaining stable energy levels, and avoiding fluctuations in blood sugar. Through my experience, I've found that this strategy helps improve resilience and breaks the habit of wanting to eat rather than needing to eat.
2) Drink more water
Begin your day with a large glass of water with organic lemon juice, mineral salts, and electrolytes. Your body goes through periods of repair while you sleep, and drinking water when you wake up will aid this process.
3) Limit caffeine intake
Most of us are guilty of drinking too much coffee and other energy drinks. We forget that caffeine can trigger our stress hormone, cortisol. Stress can lead to poor eating decisions, like sugar cravings and an increase in appetite. High levels of cortisol have also been known to trigger fat storage. Start by halving your daily caffeine intake.
4) Introduce resistance training
Resistance training, also known as strength training, includes making your muscles work against force (i.e., weights) and is not about "bulking up" (unless you want it to be). Increasing your muscle mass improves your resting metabolic rate, and resistance training promotes the burning of calories even after you’ve left the gym or studio. Well-planned resistance training is the fastest way to lose body fat.
5) Don’t waste time on just cardio
Variety is the spice of life when it comes to weight loss. Shocking the body with a different routine will help you see results and is better for the mind as we’re more likely to stick to an exercise programme if we are enjoying it!
6) Eat carbs, protein and fats
Carbs are not evil; no macronutrient (food type) is. All food groups play a positive role in our diet: protein helps us build, and carbs and fats give us energy. To lose body fat, ensure your carbohydrates come from organic, non-processed sources.
7) Don’t punish yourself
If you build a wagon, you’re likely to fall off. No one is perfect all the time, so allow yourself the odd treat as a reward. Try not to write off the whole day, week, or month, though. Simply draw a line under it and start again then and there. This will stop you from saying things like ‘I’ve had a bad day’ or ‘bad week’. Have a treat and move on.
8) Include the whole family
If everyone at home is thinking about movement and exercise and eating a fresh and balanced diet, it’s easier to create lasting habits. Include partners, siblings, and children in meal preparation and daily activities like walking, swimming, and hunting.
9) Get professional advice
When it comes to exercise and nutrition, there’s a scary amount of conflicting information online. Speak to certified nutritionists and personal trainers to ensure you’re getting the right advice that’s tailored to you.
If you'd like to know more about living with a peak physique, contact Korey Gibson today at evolve@whai.life
