The best way I can explain the ‘fat loss loopholes’ is that you have the ability to ‘short-circuit’ fat loss, but first you need to understand a few tricks, or ways to use your body’s natural processes, to your benefit.

Your body talks to you all the time, but we rarely take the time to communicate. If you think about it, you spent years developing your language skills to communicate with others, but in all likelihood, you never spent time developing a means of “self-communication.” This is the fundamental difference in my health today, as a Physiotherapy Doctor. I get my body and know how to respond to the signals that my body is giving me, respond and overcome the challenges I am experiencing by harnessing my body’s ability to help. Me and my body are a team.

In descending order, here are the best gaps for fat loss that I know of:

Muscle = metabolism, so muscle is your margin of error. If you build a little extra muscle, which increases your metabolism and burns more calories naturally, you can make dietary mistakes with fewer consequences. If you’re having trouble building muscle, here’s a helpful 3-part series:

Build muscle – Part I

Build muscle – Part II

Build muscle – Part III

Hydration accelerates cell metabolism. Drink water and lots of it. This simple act will speed up all the processes in your body and help you burn fat significantly faster.

Get 8 to 9 hours of sleep, depending on how much sleep your body needs; But make sure you get eight hours of sleep. This allows for nocturnal hormonal regulation to occur, oxygen and nutrient-rich fluids to nourish the joints for longer, and a parasympathetic (rest and digestion) balance of the nervous system. Never underestimate the importance of sleep.

Adapt your level of physical activity to your diet, not the other way around. I’m tempted, like most people, so I make the necessary adjustments when this happens. If I eat more carbohydrates, I build more muscle; If I eat a diet high in fat and protein during the day, I focus on short workouts to burn fat and longer resistance activities outside.

If you’ve been eating clean for at least 6 days, consider a ‘cheat day,’ but avoid trans fats, emotional binges, or heavy alcohol use. Moderation is important, even on a cheat day, but it’s known to boost leptin levels naturally and reset fat-burning hormones for the next week.

Have sex As much as possible, and with protection if necessary. Sexual activity is related to happiness at the highest levels, longevity of human life, and quality of life. By having sex regularly, you keep your body healthy. Don’t underestimate the importance of this; it’s like breathing.

Reduce stress. Consider the 3-step stress relief plan if you’re having trouble.

Eat 5-6 meals a day or just 3, but choose. Based on conflicting research, the best guess is that meal frequency doesn’t matter, but meal planning does. Plan your meals, know when you are supposed to eat, and react accordingly. You are teaching your body to respond to hunger when it should, and to respond to food as a method for sustained energy and muscle growth; not emotional dependence, which triggers a stress response.

Minimum effective dose. If you can’t maintain a habit, you’re less likely to be successful in the long run. Work with the least amount of work possible to get the best fat loss effect. If you want to increase the amount of exercise you are doing later, be my guest, but get your body in shape first so it can handle exercise without injury. Here is an example of 3-5 minute fat loss workouts.

Create happiness. Your state of mind will affect everything in your life. If you are doing something that goes against your overall level of happiness, it is likely to fail over time, due to subconscious sabotage. You are telling yourself that you don’t want it anyway, so eventually your subconscious argument will win out and you will lose motivation. Instead, start each day with 15 minutes of gratitude and earn throughout the day.

And this is how we help our clients with proper personal training and fat loss programs to change their lives and live better!

I hope this helps! You are amazing:

Have a nice day,

Richard