Enough with the quick fixes and fads. If you want weight loss that lasts and you want to focus on lowering body fat, you need to build healthy and sustainable solutions into your everyday routine. When you create healthy patterns over time, these habits become second-nature.
Lowering body fat – and keeping it down – is possible with these eight sustainable strategies for improving body composition.
- Start strength training.
The number on the scale only tells part of the story. Being skinny without sufficient muscle mass can be just as problematic for health outcomes and body composition as being overweight. Instead of dieting alone to lose weight, consider picking up the kettlebell or free weights twice a week to improve overall strength while burning fat. Strength training is a great way to burn fat while reinforcing muscle and bone health – which contributes to better body composition overall.
- Cut out sugary drinks.
Soda, tea, juice, and even some sports drinks are often loaded with unnecessary calories. The high-sugar content in sugary beverages can get in the way of burning fat, especially around the belly. Look for low-sugar or naturally sweetened drinks, like unsweetened green tea or water with lemon.
- Prioritize protein, fiber and healthy fats.
A well-balanced diet is essential for improving body composition and lowering body fat. Protein helps build muscle, while high-fiber foods like whole grains, nuts and seeds absorb water and keep you feeling full longer, which can reduce overeating. Also, include healthy fats like olive oil, coconut oil, nuts and avocados in place of saturated fats, fried foods and processed meals.
- Make mealtime sacred.
Slow down! Too many of us are eating on the go or snacking mindlessly while watching TV or scrolling social media. Make mealtime sacred by sitting down and focusing on the meal alone. Not only does this help with portion control, but it can help you recognize when you’re feeling full before eating too much.
- Don’t settle for sedentary – switch it up and stay active.
Beyond hitting the gym, include as much movement in your day as possible with small swaps: take the stairs instead of the elevator, park farther away in the parking lot, cut the grass or clean the house yourself instead of hiring help, etc. When you incorporate movement into daily routines, you burn calories and improve body composition without even thinking about it as exercise!
- Have stress-relief solutions ready.
Stress affects hormones, rest, and digestion, which means it can get in the way of sustainable weight loss. Find stress-relief solutions that work for you – whether that’s meditation, massage, aromatherapy, crafting, calling a friend, or something else – and have these ideas ready for when you need a self-care session.
- Take sleep seriously.
Studies show that people who sleep fewer than 6 hours a night are at a higher risk of developing obesity. The key is getting consistent, high-quality sleep that allows your body to reset and recharge. Most experts recommend getting at least 7 hours of sleep every night when trying to lose weight.
- Build healthy relationships.
The company you keep matters! Surround yourself with supportive friends who care about you, your happiness and your personal goals. And know that it’s okay to let go of a relationship that no longer feels like it’s playing a positive role in your life.
