Lose Fat In 5 Easy Steps

HI! I am April King, I have tried many different diets and workouts and I can tell you that following a diet/routine you are unable to see yourself sustaining long term will never work!! It was not until I applied these 5 easy steps in 2015 that I could maintain keeping the fat off after having my daughter.

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  1. Work Out Fasted in the Morning

This is key for two reasons, the first being that many of us lack motivation at the end of the day.  Once you are done with work you often just want to go home and relax. So, getting is done first thing ensures you will get your workout in.

Second, you should train fasted. By that I mean do not eat before you workout. I train fasted using BCAAs in the morning. Fasted training boosts the physiological indicators of post-workout muscle growth. Both fasting and HIIT training significantly increase human growth hormone secretion, which is great because that is used for fat burning. Sign up for my free home HIIT workouts!

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2. Get Enough Sleep

Not getting enough sleep can cause the fat burning human growth hormone secretion to decrease. When this happens your chances of weight gain can increase. If you get 7 or 8 hours of sleep a night your pituitary gland releases the hormone about 4 times. So if you  get less sleep, then you will release less of the fat burning hormone.

3. Flexible Dieting

Flexible Dieting is also referred to as “If It Fits Your Macros” (IIFYM). The IIFYM approach to diet allows for greater flexibility with your food selection because your focus is on the nutrients rather than the food source.

I can tell you from my own experience that it is difficult for most people to follow a strict meal plan.  However, with flexible dieting, you can select your own food and add in treats and still meet your goal. This is why I follow my Flexible Dieting Program.

Now, this doesn’t mean you can just eat doughnuts all day. I try to make sure at least 80% of my foods are nutrient dense. However, you can have treats in moderation rather than eating chicken breast and broccoli all day:-)

Here is a great example of how flexible dieting works in your treat meals. If you want to eat a burger and it has 25g of protein, 30g carbs and 10g of fat versus a salad with 25g of protein, 30g carbs and 10g , you can chose the burger as long as that fits your macros!! Make sense?

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4. Lift Weights

Lifting heavy weights allows you to build muscle and muscle burns fat. Also, having more muscle allows your body to burn more calories doing nothing.  Where cardio for example, burns calories only while you are doing the exercise.

5. Eat a High Protein Diet

I like to eat a high protein diet because it keeps me full longer and it also helps me to build new muscle. I weight 150 pounds so I eat 150g of protein a day. I get creative with my protein!

Power Eggs Recipe
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Conclusion

If you want to transform your body, is Flexible Dieting the only way? No but in my opinion is one of the most effective and sustainable approaches.

To summarize the key points: if you want to lose fat, a combination of diet, weight lifting and some additional cardio (HIIT) is essential.

So if this sounds good to you and you’re serious about change, then you will really enjoy the program I created called the 7 Day KickStart to Flexible Dieting Program. It’s a short 7 Day Course with videos where I  will teach you how to lose fat (and keep it off) without feeling hungry and deprived.

 

Calculate Your Macronutrients

Whether your goal is to maintain, gain muscle or lose fat, your diet plays a huge role. In order for your diet to work in your favor, you need to know the amount and ratio of macro-nutrients (Macros) to consume on a daily basis. There are three major macros that your body needs to functions.  These are: Carbohydrates, Protein and Fat.

Carbohydrates (Carbs)

While you can utilize If It Fits Your Macros, it is most beneficial to consume clean foods. The following carbs are ones I stick to while training for fat loss.

  • Blueberries
  • Sweet Potatoes
  • Jasmine Rice
  • Oatmeal
  • Rice Cakes
  • Ezekiel Bread
  • Cream of Rice

Protein

Consuming lean protein will help you work towards any goal. I typically stick to the following lean proteins.

  • Organic Egg Whites
  • 96/4 Ground Beef
  • Organic Chicken Breast
  • 99/1 Ground Turkey Breast
  • White Fish (Cod, Tilapia, Halibut)

Fat

While it may sound counter intuitive to eat fat while trying to burn fat, this is not the case.  You actually need to consume fat.  However, you will see the most benefits if you consume health fats. Some of the fats I eat are:

  • Avocado
  • Almonds
  • Coconut Oil
  • Whole Organic Eggs

Portions

This is where you Macros come into play.  Basically by using the calculator below you can determine what your portion of Protein, Carbs and Fat should be each day. What you do then is divide those portion into meals. Typically these portions are referred to in grams.

I typically consume 5- 6 meals a day. So, I would divide the overall portions by 6 and each meal would consist of that amount of grams.  I do not count calories only my macros. It ends up being the same thing in the end.

Calculate your Macros

Keeping Track

So, now you know your macros and they type of foods for each macro that you should be eating. It is very important that you stick to these numbers or your will not see the results you expected. In order to stick your plan there are really two methods that work the best (for me anyway).

  1. Use the app MyFitnessPal to enter your food and keep you on track
  2. Prepare all weekly meals  and consume only those meals.

Home Workouts

If you have little equipment and would like to do some High Intensity workouts at home, check out my FREE HIIT workouts.

I hope you all found this information to be helpful and if you want to contact me use the contact form!