Gusto nyo bang ma-maintain ang fat loss nyo at maiwasan ang pagdagdag nito? Syempre naman ‘di ba? Ito ang mga dapat gawin nyo, mga mumshie! 😉

Sustainable Fat Loss

1. Avoid Processed Carbs

Processed carbohydrates include bread, pasta, crackers, muffins, gluten free products.

This also includes chips, sugar, fruit juices, oats with sugar, breakfast cereals, “health” bars, pastries and grains.

When we keep blood sugar and insulin low by avoiding processed carbohydrates and sugars.

Our body is able to burn excess body fat as fuel instead of needing carbs and sugars constantly.

Blood sugar helps to drive appetite, and by balancing our blood sugar with a reduction of processed managing appetite will become easier.

2. Eat More Protein


Protein is one of the highest satiety foods.

It means it will leave you feeling satisfied and fuller for a longer period of time reducing cravings for snacks.

The thermic effect of food is the increased energy expended by the body to process that food.

Protein rich foods have the greatest thermic effect increasing energy expenditure to process them.

3. Sleep 7-9 Hours A Night

Sleep is when the body is the most anabolic and when we build muscle.

Adequate sleep is also pivotal to recover from exercise.

Not getting enough sleep leads to an increase in appetite and increases cravings for carbohydrates and sugar.

Sleep deprivation also causes insulin resistance which decreases our tolerance to carbohydrates making it harder for us to burn stored body fat as fuel.

4. Clean out Your Kitchen

Recognize the foods that are creating roadblocks in your fat loss goals and remove them from your house.

By keeping these trigger foods around the house, you’re draining your willpower.

By removing those foods, you can now dedicate that will power to building complimentary habits to your fat loss journey.

5. Be Aware of How Much You’re Eating

no to junk food

As you approach your ideal body weight or body composition, what worked in the past may no longer be effective.

Losing the last few pounds requires more fine tuning, if it is no longer working, changes need to be made to reach new goals.

There is absolutely a metabolic advantage to eating real foods, but if fat loss has stalled calories and lifestyle habits may need to be adjusted.

6. Lift Heavy Weights (4X Per Week)


Heavy weight training increases insulin sensitivity meaning your body will be able to use carbohydrates more effectively and less carbs will be stored as fat.

Heavy lifting usually falls into the 3-6 rep range and 3-5 sets.

Use full body compound lifts: cleans, squat, deadlift, push press, dumbbell lunges, and pull ups. Learn proper form first, you can’t train if you’re injured.

7. Manage Stress

Manage Stress

The stress hormone cortisol can make you more insulin resistant

Stress increases hungry and increases the cravings for sugar while making it more difficult to burn fat.

Schedule daily stress management practices: meditation, walks in a park or nature, reading a calming book, yoga. Make them a part of your daily ritual, but don’t stress about them.

8. Consume Healthy Fats

Healthy Fats

Fat has been demonized and blamed for a lot of health problems in the past. Since the adoption of the low fat, highly processed carbohydrate diet, our health has steadily declined.

By consuming more healthy fats and reducing processed carbohydrates, we allow our body to burn dietary and body fat as our fuel.

Fat slows gastric emptying, which keeps us fuller for longer preventing unnecessary snacks and cravings.

9. Sprint (2x Per Week)


Sprinting is anabolic, which means it builds muscle and strength.

Sprinting makes the body keep burning fat even after the sprint session has been completed.

The beauty is that sprinting can even be done slowly such as pushing a weighted sled, or on an exercise bike and still get the benefits without impact.


Mumshie, kung gagawin mo lang ang mga ito at sasamahan mo ng tiyaga at disiplina, siguradong mame-maintain mo ang iyong #fatlossgoals 😉😍🙌

(Photo and info from Google Images; Evolve Nutritional Therapy – www.evolvenutritionaltherapy.com ; Powered by Piktochart)