10 Fat Loss Tips
With the warmer weather now upon us and summer fast approaching, the time for making resolutions is far behind us and it’s time to take healthy action! At Tokyo Bootcamp, we encourage a physically active lifestyle, one that may get lost in the hustle and bustle world of Tokyo. So we present…
10 fat loss tips to get you ready for summer!
1. Shorten your daily eating window: Instead of eating from 7am in the morning all the way to 11pm at night (16 hours), shorten your window to 12 (i.e. 8am to 8pm) or even 8 hours (i.e. 1pm to 9pm; note: this is what I currently do). It’s less stressful on the body and less stressful for your lifestyle if you don’t have to have to prepare as much food or risk buying or eating out. Also, there’s some research out there stating skipping 1 or 2 meals per week may also be good for your fat loss goal. You may Google “intermittent fasting” if you’re interested in learning more about this methodology.
2. Eat protein with every meal: You want to lose weight, add some lean muscle, and be healthier, eat a lean source of protein with every meal. (i.e. chicken, beef, eggs, fish, tofu, turkey, whey protein). Exception: Big nutritionally-dense salads with a variety of veg are often filling enough where you don’t need to add a protein source. This does not apply to the sliced cabbage “salad” drenched with dressing that gets served in Japan.
3. Eat vegetables (any meal) and fruits (1-2 servings daily, earlier on in the day) with every meal: They’re low in calories, nutritious, and really, really delicious (for the most part). Eating a good portion of vegetables with your meal or having a large salad once or twice a day is a great way to lose fat, while giving your body the right nutrients and fuel it needs. Be careful with the dressing though–avoid the creamier dressings as those are calorie bombs which negate the healthiness of what you’re eating and will make it harder to achieve your fat loss goals. Stick to a tablespoon or two of an olive oil-type dressing (no need to buy the expensive store kinds, homemade is quick and easy).
4. Drink lots of water: 2 liters minimum per day. If you hate the taste of water, add a lemon wedge. For those with caffeine tolerance, green tea is also great and black coffee is ok too (in the morning and/or before your workout), but these are not substitutes. Now that the warmer weather in upon us, up your water intake even more. I drink between 3-5 liters of water a day.
5. Be consistent: Eating 90% clean is a good rule of thumb, so plan to be compliant to healthy habits 6 days a week. It takes around 3 months to make something a habit, so if you want to fit into your swimsuit in time for summer, you’ve got to exercise your body and your will power.
5b. Cheat meals are ok!: You may eat a higher carb meal every 4-6 days, depending on your current body fat levels and goals. For those who are already living a healthy lifestyle, 3-4 meals per week can go towards your cheat meals.
6. Don’t forget about your fiber: Most people don’t get even close to enough. From veggies, fruits, oatmeal, brown rice, beans, whole grains, nuts, etc., get them in.
7. Limit your carbs: Ideal times are post-workout, and for me, my morning snack (or “2nd breakfast”). As I mentioned in an earlier posting, I don’t like to spike my blood sugar levels so early in the the morning, so I wait until after I’ve had my greens shake and protein/fat meal first.
8. Cardio: You can do cardio up to 4-6 days a week and even twice a day if you have the time and energy. Just hydrate appropriately and listen to your body–if you’re feeling exhausted or rundown, take a day off!
9. Strength training: I recommend 2-5 days/week of strength training, to build up the lean muscle tissue that’s essential for fat loss. Train the big muscle groups and use compound and functional movements for maximal effectiveness and to minimize chance of injury. If you need help in this area, check out our personal training services.
10. Build in a “fun factor” occasionally: To me, strength training is serious work, but that doesn’t mean I have to make it a chore. I can’t wait to get to the gym most days because I mix things up and give myself a variety of ways to achieve my strength and fat loss goals. And for my clients, I love adding in new exercises and protocols for them to try (just this week, I’ve incorporated some TRX suspension training exercises and resistance bands). New bootcamp classes have just been announced, see here for all the information.