How protein intake supports fat loss and heart health
Losing excess body weight is all about burning more calories than you eat, but that doesn’t mean you need to consume less food if you lead a more active lifestyle. “If your goal this year is to build muscle and burn body fat, number one: don’t limit your calories,” says the coach. Instead, Anna tells her clients to increase their protein intake while eating their allotted number of calories each day.
This approach works so well because it keeps energy levels stable all day long and prevents crashes. You’ll feel more motivated to exercise, and the extra protein will promote recovery and muscle building so you can stick to your plan consistently. And because you’re eating at maintenance, your workouts will create the negative energy balance needed to drop fat.
Why weight lifting is essential for fat loss
Mastering tip one and eating enough food for fuel is essential, because the Aussie’s next tip requires you to really break a sweat. “Go to the gym and start lifting weights,” Anna encourages. “Focus on getting stronger and really challenge your muscles to push, adapt and change.”
Making the decision to join a gym, or actually take advantage of your existing membership, is one thing, but don’t wander aimlessly around the machines. Multiple studies show how to set goals and enjoy the process will lead to longer term results. Start with a light weight and stay present with each movement. As your form and technique improve, so will your confidence. When you lift weights and gradually overload, you set new goals and build muscle while losing fat, and what’s not to like about that?
Why patience is the key to lasting results
Embarking on a positive lifestyle change brings excitement and enthusiasm, but the novelty quickly wears off for many if they don’t feel like they’re seeing results quickly enough. “Be patent and enjoy the process,” says Anna. “Body transformation doesn’t happen overnight and often involves a lot of hard work, over and over again.”
To combat the demotivating feelings associated with not seeing lightning-fast results, Anna tells her clients, “Drop the mentality of six-week challenges and 30-day detox diets and realize that this is a lifestyle you want to maintain for the rest of your life. That’s the kind of mentality that produces lasting change.”
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