With the Christmas and New Year period upon us, we figured we’d give you a head start with these 20 fat loss tips from #TeamOAL athlete and Personal Trainer Paul O’Brien.
The holiday season is synonymous with copious amounts of calories from food and alcohol.
When the New Year comes, however, this all changes – many abandon chocolate and mince pies in favour of protein shakes and salads.
That’s why today, Coach Paul O’Brien shares his top 20 fat loss tips for rapidly shredding the holiday fat in favour of a leaner and healthier physique.
New Year Fat Loss Tips
1: Get into a slight caloric deficit
2: Consistently consume the right amount of calories each week.
3: Increase energy expenditure by simply taking more steps each day (walking, etc.)
4: Train hard each week 2-4 times if possible and prioritise resistance training if you are after body composition improvements (increase muscle, decrease body fat).
5: However, the most important thing is to choose an exercise you enjoy as this will lead to long-term adherence. If you do cardio choose exercise you enjoy as you will get more positive mental benefits and you will put more effort into it … you will also do it again and again.
6: Monitor bodyweight: take pictures, go from how clothes feel, measure your waist, etc.
7: Adjust calorie intake as you go if the results are not happening
8: Only do this if you are accurately logging food intake each week.
9: Limit alcohol consumption where possible: too much alcohol will lead to food binges, excess calories and not to mention lack of motivation to actually do the things that will help you to achieve your goal.
10: When eating out choose places to eat where you know the calorie content or choose foods that are fairly generic that is harder to mess up with that you can guesstimate ie: fillet steak with baked potato and veg.
11: Plan your week ahead and use your calories how you want to over 7 days. Eating less during the week so you have more on the weekend is a very useful tactic for many.
12: Plan your day so that you consume your largest meals/food consumption when you need it the most… usually before training/bedtime are popular times. Remember, you can choose when you feel hungry and when you don’t so plan your meals and eating times accordingly.
13: Eat foods that you enjoy that fit within your calorie targets and place an emphasis on consuming good amounts of protein and fibre as these two help with satiety.
14: Be aware of your weaknesses and make sure you avoid anything that you can not moderate alcohol, chocolate, ice cream … whatever it may be.
15: Have an END DATE in mind: you can be more aggressive in shorter periods ( 2-6 wks) or you can go for longer periods ( 8-16 ) at a more comfortable deficit. The important thing is to know when you are finishing as this helps with adherence and also creates urgency.
16: Have a plan once the diet has finished: No one should stay in a calorie deficit all the time.
17: Drink good amounts of water.
18: Get good amounts of sleep.
19: Aim to reduce sources of stress in your life: Be wary of negative people who may try to tempt you off your plan. Be single-minded and now that your goals are more important than a taste of cake or a pint of beer.
20: Enjoy the process: no one is making you do it and you are investing in your future physical/mental health. Some things are worth the sacrifices.