These not so common tips to fat loss all boil down to what happens inside your body. You can’t just think of calories in and calories out! Remember you eat different macros because they have a metabolic purpose. You need to think about what you are eating and when! You need to think about moving more instead of sitting more!
- The hormone game is important in fat loss. These 3 hormones will affect your fat loss so they need to be in balance: insulin, cortisol and glucagon. Getting these hormones in balance is the mac daddy of optimum fat loss.
- Insulin is a fat storing hormone. If you are constantly eating carbs, this will cause an excess of insulin. If there is an excess of fuel either protein or carbs, insulin finds a storage for it. Short term storage is your muscles and liver. Long term storage happens when your muscles and liver are full so it is stored as fat. If you are inactive and eating a lot of carbs, your muscle and liver storage will most likely be full. If you are an athlete and working out at high intensities and have more metabolic active tissue (muscle) your short-term storage will be used up more often. But also keep in mind that excessive amounts in one meal will still cause the same process to happen. You need to find your carb threshold.
- Cortisol is your stress hormone. When in balance it can actually work for you and is necessary to have in your body at times. But when you are in constant elevation of cortisol this can cause metabolic issues. Studies show a diet high in carbs (sugary) and processed foods can cause an elevation of cortisol. When your insulin and cortisol are high at the same time it equals fat storing! Cortisol is naturally higher in the morning. Avoid eating complex carbs in the morning. Remember high levels of cortisol and insulin will store fat. If you are working out in the morning. You can function very well with a protein and fat breakfast. Cortisol is at its lowest in the evening. Eat some carbs at dinner but high fiber good quality carbs. Amounts will vary depending on the individual. Generally, keep it to a smaller amount. Another reason why your workout in the morning will not be hard to do without carbs at breakfast.
- Sleep is another huge part of fat loss. With improper sleep patterns it will mess with the hormones ghrelin and leptin. When these aren’t in balance it affects so many things in our body.When these hormones are off it causes you to feel hungry and you eat when you don’t need to. Also lack of sleep makes it difficult to be active. You just don’t have the energy.
- Adrenaline, more is not better! You know that amazing feeling you get when you go for an hour longrun or do a kick ass spin class?! That keeps us coming back for more but this doesn’t mean it is doing what we want in the sense of fat burning! By going for along period of time at a high level, you raise cortisol. You want a slight raise for a short period of time which will work in your favor. But if you increase it dramatically for 60 mins, it is hard to decrease quickly. This is why HIIT for short bouts of time is better. The high intensity level raises cortisol briefly then by decreasing the level in a rest period, allows cortisol to not stay elevated.
- Omega 3’s! Make sure you are getting an adequate amount of essential fatty acids from omega 3’s. These fatty acids are incorporated into cell membranes in all tissues of the body. Better quality fats in the cells improves your response to insulin. This by the way is a good thing! You want to be insulin sensitive not resistant. Insulin resistance in studies is showing a direct relationship to metabolic syndrome!
- Move! Move more than you sit! More blood flow to your tissue improves fat burning! Without proper blood flow, nutrients don’t move through your body properly. Our blood is the transport system for our fuel! This may sound simple but if you are sitting 80% of your day and go to the gym for an hour, this still isn’t enough! Get up as much as you can from your desk and move around!
Remember a well functioning endocrine system (hormones) is crucial to fat burning and your health in general! Keep all your hormones in check and you will not only be a lean mean fighting machine but you will be a pillar of health!