The 10 Laws of fat loss

How to burn more fat without cardio.

The 10 laws of fat loss are your key to success.

My client Lana has lost 40 lbs without doing any cardio.

Did you know that only about 10-20% of your daily calorie burn is from exercise? That means more than 80% of your fat loss is a result of what you are doing OUTSIDE of the gym.

Fat loss becomes much easier once you focus on that 80%

The 10 laws of fat loss below are how you do it, and are a fundamental part of the success found in the DevWestLifestyle 3-stage method.

1. A healthy weight will follow a healthy body

Weight loss is not linear and you cannot expect results instantly. You cannot always control what the scale says. The sooner you are able to shift your mindset to working on things you can control the sooner you will get the long lasting results you want. You can control your habits. You can make your body healthy and strong. A healthy weight will follow.

2. Manage your inflammation (less sugar, alcohol, poor balance of omega 3-6)

Inflammation is your body's way of trying to heal itself. If you do not manage inflammation, more and more of your body’s resources are being sent to deal with the inflammation instead of helping you with your fat loss. In the western world there is a constant attack of pro-inflammatory substances entering your body. Foods high in sugar, processed foods, and too much omega 6 fats are all contributing to extra inflammation in the body. Reducing processed sugars and increasing omega 3 fats (from fish or fish oil) will help you start bringing that inflammation down.

3. Balance your hormones

Hormones are your body's chemical messengers. They affect all the processes that happen in your body, including hunger, fat loss and muscle gain. When these hormones are unbalanced the naturally occurring signals in the body may not respond in the way they should. This could mean that your body is UNABLE to lose fat until your hormones have been returned to normal. Food is going to play a significant role in how your hormones are balancing. Specifically the food quality and quantity. You need to be getting enough food from whole natural sources for your body to function the way it is designed to. Eating too few calories for too long will wreak havoc on your hormones, don’t do it.

4. Manage your stress

You need to spend more time relaxing. Really relaxing, not falling asleep in front of the TV watching Vikings. If your body is stressed it will release cortisol to help you deal with that stress. In ancient times it would help you hunt for food or escape from the bear. Your job, family, traffic and that one awful neighbour you have can all mean more cortisol. Chronically high cortisol will impair your body’s ability to function normally. High cortisol for extended periods can make you feel run down, and lead to weight GAIN, especially around your stomach. On top of that losing weight is also stressful for the body.

Body fat is necessary for survival, and your body is not willing to give that up easily. Elevated stress will only make your body less willing to let go of the stored body fat. Stress needs to be managed for weight loss to work. I will be posting more information about stress and weight loss soon. Stay tuned.

5. Sleep 7 to 9 hours

Sleeping helps you lose fat. Researchers found that when people trying to lose weight cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed the same. They felt hungrier and less satisfied after meals, and their energy levels were very low which reduced activity. Sleeping more will get you better results in the gym and help you focus more. It should be a priority.

6. Eat food: Good food, mostly plants with enough protein

You need to eat to function. You are not meant to be operating on extreme low calories and definitely not for an extended amount of time. The recommended daily intake for a toddler is around 1000 to 1400 calories per day. If you are eating this amount all the time you need more food. A diet phase should last around 6-9 weeks before a diet break is implemented to keep your metabolism functioning well. Having calories too low for too long will have a detrimental effect on your fat loss success and long term health. Best results for weight loss are achieved in a small caloric deficit, with regular diet breaks. This keeps your metabolism high and stops you from having diet fatigue and giving up before you get the results you want.

7. Walk more

Walking will stimulate your metabolism, burn calories and even temporarily suppress your appetite. A short walk after a meal is all it takes to lower your blood sugar. Walking will help your body go into the rest and digest state which is necessary for fat burning. This is the opposite mechanism to the fight or flight mentioned earlier caused by stressors.

8. Drink water

Water is an essential in the breaking down of fats to create energy. Drinking water will also improve your workouts, reduce pain in the muscles and joints and help flush toxins from the body. More water means you are having less calories from other drinks and have more space for filling foods. The importance of water cannot be overstated.

9. Lift weights

The more lean muscle mass you have the more calories your body will burn naturally throughout the day. Meaning you can eat more and still lose weight while looking great! Lifting weights is for everyone, and especially for people trying to reduce body fat. If you do not do resistance training while losing weight you are more likely to also be losing muscle. Less muscle will mean fat loss becomes harder and harder, and you won’t get the toned look you are after even though you’ve reduced your body fat. Resistance training is absolutely non-negotiable if you want best results.

10. Leverage your motivation with accountability

You cannot rely on motivation. Motivation is fantastic for getting you started but will always run out. The best results are achieved by consistency. Consistency is best ensured when you are accountable. Get a gym buddy! Tell a friend or social media you’re trying to lose weight and have regular check ups. Better yet get a coach who will guide you the right way. Whatever you need to do to make yourself accountable to get the job done.

If you implement just a few of these you will absolutely improve your fat loss results.

Save this post so you are able to remember them!

93 views0 comments

Recent Posts

See All