As a coach, I face a few questions a lot. "What are the golden rules for fat loss?" "How can we accelerate the fat loss process?"
Though there aren't any 'rules' as such that you need to follow, you can follow a few simple guidelines which can help you to burn more fat and speed up your fat loss journey.
Let's look at three such 'rules' that will help you in your fat loss:1. Prioritize Resistance Training
This is a mistake made by a majority of the people training for fat loss. They believe that cardio will help them more for fat loss and resistance training is only for people who are preparing for some kind of bodybuilding competition. This is not true.
Resistance training will help you build muscle mass which in turn will help you to burn more calories even while you are outside the gym. Muscles are metabolically more active and thus your body burns more calories to build and maintain more muscle mass. So while you may burn more calories in a cardio session in the gym, it is resistance training that will help you speed up that sluggish metabolism and accelerate your fat loss journey.2. Up Your Protein Intake
Once you implement rule number one, you will have to compliment it with rule number two. When you do intense resistance training for at least 4-5 days in a week, your body will need an appropriate amount of protein to repair the broken muscle tissue.
1 gram per kg of body weight is a good place to start with and thereby you can increase it as per your individual requirements. Consuming enough protein in your daily diet also helps you to regulate your hunger which is a major issue while doing fat loss. You should always prefer foods in its natural form like chicken, milk, fish, tofu, eggs etc rather than taking it through supplements.
This will increase your satiety factor too.3. Moderate (Or Stop) Your Alcohol Consumption
I won't say that a pint of beer will derail your fat loss journey altogether, but yes, frequent alcohol consumption will actually delay the results that you are looking for.
Firstly, excessive alcohol consumption has a direct impact in slowing down your metabolism and secondly, there are possible chances that you won't stick to your diet once you start consuming alcohol.
I've never seen anybody having just the drinks and not eating along anything else along with it. That anything else generally takes the form of food items that are high in calories. Since alcohol in itself is a high-calorie drink(cocktails and mixers) when it is combined with other high-calorie foods, it becomes a problem.
Fat loss means that you need to follow a calorie deficit diet for a certain period of time. It becomes difficult to maintain that deficit when you have such high-calorie meals every now and then. Thus it is better to cut down or rather stay away from alcohol for some time.
Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/