The year is coming to an end and your scales are higher than at the start of 2019? You had resolved to exercise more, eat healthier and drink less alcohol? How can that be? Did the Christmas holidays cause you to put on so much weight? On the last point: “Definitely not!” Because Christmas is limited to three days (2 days plus Christmas Eve to be precise). It is not possible to gain several percent of body fat in this short period of time. So if you can’t answer the question of where the excess pounds come from yourself, then read the following 5 tips for reducing body fat in 2020.
1. Eat more of the right things
Simply eating less has never worked successfully to reduce body fat in the long term. Our body is not designed to run a constant calorie deficit. Your physical and mental performance as well as your health will suffer as a result. Eating less does not necessarily mean that it is healthier. What you should avoid are “empty calories” that only give you energy for a short time and cause your blood sugar levels to rise sharply. These include, for example, white bread, pasta, sweets, sugary drinks, alcohol, chocolate bars, too much fruit, etc.
Instead, eat more healthy fats, high-quality proteins and vitamins in the form of vegetables and some fruit. Eat regularly to avoid cravings and keep your blood sugar stable.
Eat more of the right things and you will reduce body fat.
2. Adapt your training
Training means strength training. If you are not yet doing strength training, start doing it. If you are already working out but have not been able to achieve any results, change your training. Muscles are our engine when it comes to reducing body fat.
Strength training can reduce the body fat percentage practically permanently, as the muscles built up are the natural counterparts of fat. Even at rest, our muscles burn calories and therefore also deplete the body’s fat stores.
The fear of too much muscle tissue, especially in women, is completely unfounded.
On the one hand, the hormone testosterone is significantly lower in women than in men and, on the other hand, it takes an immense amount of training coupled with a strict diet to build up supposedly “unsightly” muscles.
Do strength training and you will reduce body fat.
3. Make less exceptions
A chocolate bar as a snack between meals, a quick frozen pizza in the evening instead of cooking something healthy and at the weekend that one glass of red wine quickly turns into three glasses or a whole bottle. Even if you are supposedly meticulous about eating “healthily”, the number of exceptions you make is often greater than you think.
- Chocolate bar (Snickers 55g) approx. 275 calories
- Frozen pizza on average approx. 800 calories
- Bottle of red wine about 595 calories
One exception will not have a significant effect on your goal. Several and regular ones will.
Make fewer exceptions and you will reduce body fat.
4. Optimize your sleep
There is no substitute for a good night’s sleep. These four criteria stand for good sleep:
- You go to bed before 11pm.
- You fall asleep within 5-10 minutes.
- You don’t wake up more than once a night. (Ideally, you sleep through the night)
- You sleep at least 7-9 hours and wake up on your own in the morning.
Among other things, good sleep is an important point in relation to the goal of reducing body fat. While you sleep, various regeneration processes take place in your body. Cells are repaired and regenerated, toxins are removed and much more.
To do this, the body needs energy, which it fortunately draws from existing fats.
Optimize your sleep and you will reduce body fat.
5. Do HIIT Training
HIIT stands for: “high intensity interval training.” This is a training method in which high-intensity interval phases alternate with slower recovery phases. This stimulates the metabolism and increases oxygen uptake. High intensity means that the load is close to or above your maximum oxygen uptake. You should now be well out of breath!
The subsequent recovery phase is intended for you to actively regenerate and continue training at a low intensity until the next interval is due.
Advantages of HIIT training:
- HIIT saves time, as the intervals only take about 15-20 minutes, depending on their duration.
- You burn maximum fat, as the high physical exertion also increases the release of hormones such as adrenaline and noradrenaline, which also promotes fat burning.
- The afterburning effect is significantly higher than with “normal” jogging, as your body needs more energy to return to its normal state even after training due to the high level of exertion. Your body still needs energy and burns body fat many hours after the actual exercise.
For HIIT training, I always recommend going outside and doing the corresponding interval runs there. This is the most effective option.
Do HIIT training and you will reduce body fat.
I wish you every success in implementing the 5 tips to reduce body fat in 2020.
If you need help with the process and are not sure how to adjust your diet, training or lifestyle to achieve success, please contact me for a free, no-obligation initial consultation.