CHALLENGES PORTAL

5 Tips for Dropping Body Fat

If you’re looking for the secret to dropping body fat, then you’ve come to the right place! Our National Fitness Manager Amir Samuel is sharing not one, but five of his top tips to help you shed and shred. 

Incidental Exercise 

Whether it’s parking your car a few blocks away from the office, getting off the bus a couple of stops early or taking the stairs instead of the elevator, the sum of small incidental exercise outputs can have a large impact in the long run (plus you don’t even feel like you’re exercising). 

Commit to 3-4 Workouts Each Week 

When it comes to achieving results, consistency is key. So instead of overcommitting to 7 sessions a week and burning out, aim for 3-4 consistent workouts a week. Try and ensure you have a good mix of both cardio and strength training for optimal results. 

Eat Clean 

Don’t focus on eating less, focus on eating more vegetables. At least half of your plate should be full of vegetables - which thanks in large part to their high fibre content, will help keep you feeling satiated. Vegetables also make a great alternative to many refined carbohydrates. Try replacing pasta with zucchini noodles, rice with cauliflower rice and burger buns with lettuce leaves or capcisum halves. 

 

Practice Mindful Eating 

 

We’ve all heard of mindfulness before, but have you heard of mindful eating? When you sit down to eat, whether it’s lunch, dinner or simply a snack, try and eat without distraction. Put down your phone, step away from the TV and try and focus on the taste, the smell and the texture of your food. Mindful eating will help you recognise your physical hunger cues (instead of boredom snacking) and stop you from overeating. 

 

Walk It Out  

Despite the fact that you may have smashed a HIIT workout before you head into the office, if you spend the next 8 hours sitting sedentary at your desk, you still need to up your physical activity quota. Aim to hit 10K steps everyday. Stretch your legs every hour with a lap around the office, go for a family walk after dinner or even break up the day with a walk around the block at lunchtime.