I’m a diet coach – here’s how to burn fat fast without starving yourself

WANT to burn unwanted body fat but hate the idea of ​​going hungry for months and missing out on your favorite foods?

What if you didn’t have to?

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Nutrition coach and personal trainer for online wellness app RWL Sarah Bockhart says the key to losing weight without being overly restrictive is understanding how a diet works.

She says, “Thanks to diet ad campaigns, most of us believe that body fat loss is the result of restriction and starvation.

“The good news is that’s just not true.

“To achieve fat loss, you have to be in a calorie deficit.

“We all have an energy balance in our bodies, which is your daily equation of ‘calories in vs. calories out’.

“To achieve fat loss, you simply need to consume fewer calories than you expend on any given day.

“Fad diet companies try to complicate things by making us believe we need to consume their product and discourage us from eating anything else.

“But once you understand your daily calorie count, you can adjust it to suit your personal lifestyle — without starving yourself.”

So how do you burn fat and lose weight without over-limiting yourself?

Move more often

Don’t want to feel like you’re eating tiny portions that leave you hungry for more?

Then more exercise is the key to burning fat.

Sarah says: “The first thing most people do when they want to burn fat is to stop eating as much or to cut out food groups – which usually leads to starvation and giving up the idea.

“Exercise can be your best friend when it comes to burning fat — and I’m not going to tell you that you need to spend hours in the gym every day.

“Fat burning can be tremendously impacted by non-exercise thermogenesis, or ‘NEAT’.

“This is just a fancy term for the calories you burn when you exercise and do mundane chores like cooking, vacuuming, taking out the trash, playing the piano, picking up kids’ toys, etc.

“These activities throughout the day may not seem like a big deal, but they are huge.

“Sitting and doing nothing results in us burning very few calories, but small movements per hour count when it comes to reducing body fat.

“Think about how often you move throughout the day and see if you can make small changes to bring in more activity.”

eat more

Instead of eating fewer things to burn fat, experts believe eating more might actually help you burn fat.

Nutritionist and author of The science of nutritionsays Rhiannon Lambert: “Eating a healthy and balanced diet is important, but as I say to my clients Rhitrition Clinicthere is not just one way to achieve this.

“It’s always a good idea to include a variety of foods in your daily diet to ensure your body is getting all the essential nutrients it needs to function.

“If you want to burn fat without restricting yourself too much, I recommend increasing the amount of different foods you eat.

“Include a wide variety of fruits and vegetables and as many different types as possible.

“For example, if you love peppers, don’t always choose red peppers, mix yellow, green and orange with them as well, as each color brings something different to your gut.

“More diverse diets can impact the gut microbiome (the living bacteria in our gut).

“These play a huge role in our weight maintenance as they help with food intake, bloating, digestion and even our mood.

“Rather than restricting yourself to achieve a calorie deficit, try to add variety to your diet, especially when it comes to plant-based foods like vegetables, nuts, seeds and beans.

“Research shows that the more food choices we include in our diet, the happier our gut is, the more likely we are to feel full, and the less likely we are to have unnecessary hunger pangs.”

Increase your fiber intake

Rhiannon says: “Increasing your fiber intake can help you feel fuller for longer, which reduces the likelihood of weight gain.

“Try to get more whole grains (brown bread/rice/pasta), nuts and seeds, legumes, pulses, protein, and healthy fats in your diet.

“Fiber also helps with digestion and prevents constipation and bloating.

“Including more of this in your diet will help keep you from feeling hungry.”

sleep more

You might think that sleep doesn’t play a role in fat burning, but getting a good night’s sleep could help you burn fat without starving yourself.

Sarah says, “Unfortunately, we don’t burn more calories when we sleep—but sleep can be an important fat-burning tool.

“If we sleep well for seven hours or more, we start the day more energetic than if we sleep six hours or less.

“The less sleep we get, the more tired we are – whether you feel it or not, and the more likely we want to move less and eat more.

“When we’re tired, our brain receives signals that make us crave quick energy, in the form of sugar and processed foods.

“We’re much more likely to eat larger portions, snack more, and eat unhealthy foods when we haven’t gotten enough sleep, making it harder — and almost impossible — to achieve a calorie deficit and burn fat.”

“Try to prioritize sleep. Go to bed earlier, start with a good bedtime routine, and limit high-caffeine foods and drinks before bed.”

drink enough

Water is incredibly important for our systems to function effectively.

Rhiannon says, “Hydration plays an incredibly important role in keeping our bodies healthy and functioning at their best.

“Water is essential for all processes in the body, including transporting oxygen and nutrients throughout the body, filtering out waste products and regulating temperature.

“Hydration also helps regulate mood, productivity, and focus, all of which may contribute to how much we eat.

“Hydration is also important because it helps absorb nutrients from the food we eat – keeping you feeling full.

“Some Research suggests that drinking more water can lead to greater weight loss, and we know that dehydration can hinder weight loss progress because symptoms of dehydration include fatigue, which can make you crave those high-calorie, sugary foods Pick up snacks Pick me up.”

Regular training

Sarah says, “Along with general exercise, higher intensity exercise can be really useful in helping you achieve a calorie deficit as it increases the amount of calories you burn in a day.

“Walking, running, biking, home workouts, and weight lifting all increase your heart rate significantly and increase the energy your body has to expel.

“When you increase your heart rate for a longer period of time, the body has to use more calories – which helps you achieve a calorie deficit.

“Exercise has also been shown to boost your mood and confidence, both of which can keep you from reaching for high-sugar foods and drinks.

“Instead of restricting your diet and starving yourself, with a few workouts a week you can still enjoy healthy portions of food and healthy snacks, but still burn fat.”