3 Fat Loss Habits

3 Fat Loss Habits that can help you get better results!
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The first is habit is including high-volume foods in your meals. One of the main signs your nervous system uses to signal satiety to your brain is the degree at which the tissues in your stomach stretch when you eat [1, 2]. The more voluminous the foods are that you eat, the more you will be able to fill up your gut and stretch the smooth muscles of your stomach. So including high-volume foods like veggies, whole grains, lean proteins, etc., helps you more easily maintain a calorie deficit.
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The second habit is about tracking your progress. If we look at the research, we consistently see individuals that self-monitor their progress getting better results than those who do not monitor progress [3, 4]. This probably is because tracking your progress helps you become more aware of how your body is changing. You are also better able to manage your progress. In the 3rd slide of this post, you can find suggestions on how to track your fat loss progress.
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The last habit is about walking. A 2017 study found that when overweight and obese individuals did 2.5hrs/week of walking in combination with a calorie-restricted diet, they lost more fat [5]. This makes sense, frequent walking increases your energy expenditure quite a bit. A practical way to walk more is by having 20-30 min walks every day. If you’re looking for something more time-efficient, intense cardio 2-3x per week could be an option for you as well.
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References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662086/
2. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2009.01753.x
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4149603
5. https://www.ncbi.nlm.nih.gov/pubmed/28794207