It’s Fat Loss not weight loss!

Smaller Plates

Multiple sources recommend using a smaller plate size to reduce your meal size. The NHS also state that most people overeat and this can easily increase stored energy, most usually in the form of fat. SO, get a smaller plate out of the cupboard guys!

Meal Preparation

We are all guilty of buying fast food when it’s been a long day, however, this temptation can be avoided through appropriate meal planning. If you cook a rice or pasta based meal for example, you will save money and reap the benefits of fresh ingredients rather than all those processed ones.


We all love a cold beer or glass of crisp wine, but the bottom line is that alcohol massively erodes the bodies fat burning capabilities by slowing down the metabolic rate. Then there is also the fact that most alcoholic drinks contain lots of sugar. Once sugar enters the blood stream it either has to be used rapidly for either exercise or maintenance of homeostasis (the body maintaining its parameters within a normal range of values). If the body doesn’t use the sugar for that then it stores it as liver glycogen, which then gets converted to stored fat, increasing the body fat percentage. So try and cut some of your alcohol intake, cutting it out completely makes you more likely to relapse and not improve your health.

Drinking Water

Replacing sugary drinks with water will also aid fat loss. Water is understandably very boring, but if you ditch the fizzy drinks and consume more water your body will maintain a normal resting blood sugar level, allowing High Density Lipoproteins (HDLs) to travel around our circulatory system. These allow your arteries to prevent plaque build-up, prevent strokes and coronary heart disease. HDLs also regulates usage of stored fat to reduce your total body fat.

‘Good’ v ‘Bad’ fat, can fat be good?

People generally have a phobia of fat because they believe that body fat is directly related to your body fat percentage. This is incorrect, if you supply your body with good fats i.e. polyunsaturated or saturated, you reduce the risk of strokes and  CVD (Cardio Vascular Disease).

The whole package

Nutrition and physical activity are both just as important as each other, to neglect either will diminish your capabilities to reduce your adipose tissue.


Exercise not only burns calories, essential to fat loss, but it also promotes hormone release post exercise. Numerous scientists report that epinephrine and cortisol stay raised for hours post exercise. These play an important role in burning calories whilst at rest, aiding the breakdown of fat throughout the whole day. Aerobic exercise (prolonged activity) also changes the type of muscle you develop. Long endurance exercise promotes type 1 fibre biogenesis which contains more mitochondria, and therefore is responsible for burning energy more efficiently and at a faster rate diminishing fat deposits around the limbs and stomach. This in theory will lower your total body fat percentage, making you a healthy human!

Ashley Hicks PT at Elyte Fitness

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