Where to Start for Fat Loss? This seems to be one of the most common questions I get asked. People will come up and say I need to lose X amount pounds, but I’m not sure where to start?! My one friend did the whole30 and lost 15lbs, another friend went Paleo and lost 30lbs, this other friend went vegetarian, another friend started running and I just don’t know where to start, UGH!
Well if you are like the person above, keep reading because I am here to help you! First off I would like to start with the above title, which is Fat Loss not Weight Loss. Fat Loss means actually losing fat. Weight Loss means losing actual pounds. Now with fat loss we know we are burning fat away from our body creating a certain physique we may want to achieve. There may be some muscle loss as well, but the overall idea is to maintain or gain muscle and lose fat. Think curves and tone. When we have weight loss, this means we may be losing fat, but we may also be losing muscle and we aren’t really sure which one. This may not be such a bad thing however, muscles protect our bones and allows us to lift objects and move in optimal positions. So maintaining as much muscle as possible is crucial when you want to be an active person.
So where do you need to start? Everyone is different that’s why two people can start the same exercise program, or “diet” and have two different results. One may have great results and the other not so much. With that being said I say to start everyone needs to walk. This is not a fast paced walk, but a leisure walk. You could be holding a cup of coffee without a lid and it would not spill, this should be your pace. This could be done outside, on a treadmill, in a mall, wherever! Walking helps reduce stress levels, and gets the body from a sedentary state to an active state. Eventually this will allow you to progress into bodyweight workouts or DB workouts or some other type of exercise you enjoy.
Next I would recommend slowly adjusting what you eat. This isn’t a crash diet or eat this not that or anything extreme. Science has proven making one small change at a time, results in better long term sustaining lifestyle change. If you want more about habits and how to change them check out my habits blog here. I’m sure you want to say, now Krissy how do I do that? If you don’t eat 5 meals a day start there. These don’t have to be huge meals; they can be 3 normal meals and then 2 smaller snacks. They could be 5 small meals that just keep you going through out the day. Remember energy comes from food, without food your energy starts to drop and cravings come in because homeostasis is not being sustained. Before you know it you are eating everything in sight and on what I call continuous meal. Which means eating everything from the time hunger comes in until the time you go to bed. Eating food through out the day helps keep that energy going and fuels the metabolism for more achievable fat loss.
Now I know you may be saying I’m not a morning person or I can’t eat breakfast in the morning or I don’t have time. While all these things may be true the reality is that you have trained your body to think that way. I would put money down that growing up your mom/dad/grandparent/whoever raised you made you eat breakfast. However, as you grew you started making breakfast not that important or you were too busy for breakfast or you are just going to suck down some coffee and call it good. Believe it or not this is not where you wan to be. I truly believe breakfast is the most important meal of the day. At night when you sleep your body has truly fasted and finished digesting everything from the day before and it needs fuel to start your day again. Now I’m not saying you have to have a full course meal, but I would say have something with protein and a little carb to start off. Once that metabolism wheel has started in motion every few hours you are going to fuel it again to keep it moving which in turns helps you burn fat.
Here are some of my favorite ideas for breakfast. Coffee Protein mocha (vanilla caramel). Take protein powder, and your coffee, blend together and protein packed mocha. Easy to take on the go. Next is a protein smoothie, use your favorite protein powder, blend in some berries and grab a piece of bread or cinnamon rice cake (my favorite) and BAM! Protein on the go. Next option if you don’t want protein powder you could do muffin egg quiche or use a pampered chef brownie pan and precook little veggie egg quiches. You can easily microwave them in the morning and take them on the go as a reheat option. Back in the day I use to do turkey sausage links and heat 3 of them up and take them on the go to drop kids off at school and such and then went home and ate a bigger breakfast. This allowed me to eat something to keep my metabolism going until I was able to eat a full meal. The idea is to make it something quick and enjoyable to start that metabolism moving for the day. What a list of a few of my favorites? Click HERE
Starting here can really help with getting that metabolism back on board and into a fat burning state. If you want to know more about where I started and my journey make sure you sign up for my VIP email list. For the first time ever I am sharing my before and after photos, as well as my struggles along the way and how I made it all happen. I will teach you things that I wish I had known to get my journey started.
As always I love hearing from my readers so feel free to reach out to me with any questions!
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