If you're determined to get lean this year, it's important to recognize that the odds are against you. Over 80% of people who attempt to get lean end up failing. However, there are three scientifically-backed steps that can significantly increase your chances of success. Let’s break down these steps to help you achieve your goal.
Step 1: Master Your Diet
The foundation of getting lean starts with your diet.
The key is to create a calorie deficit, which means consuming fewer calories than your body needs each day. This forces your body to use fat for energy. Here’s how you can effectively manage your diet:
Optimize Your Food Environment: The first step is to make your food environment conducive to weight loss. Remove trigger foods that you find hard to resist, such as cookies and snacks. Store high-calorie treats in hard-to-reach places, and the same goes for healthy snacks like nuts and granola—keep them out of sight to prevent overeating.
Be Present When Eating: Research shows that eating in front of the TV or while distracted can lead to overeating. Instead, make mealtime a mindful experience. Turn off distractions and focus on your food.
Prioritize Protein: Protein is crucial for preserving muscle mass while losing fat. Aim for approximately 0.8 grams of protein per pound of your body weight each day. For instance, if you weigh 180 pounds, your daily protein intake should be around 140 grams. Include high-quality protein sources such as lean meats, dairy, and legumes in your meals.
Choose Filling, Nutritious Foods: Incorporate foods that keep you full longer. Studies have shown that foods like potatoes, oats, whole grains, apples, and oranges are highly satiating. Aim to make these your primary sources of nutrition about 80% of the time. The remaining 20% of the time, allow yourself some treats and processed foods to avoid feeling deprived and maintain a balanced mindset.
Track Your Calories: To ensure you’re in a calorie deficit, consider tracking your food intake. This doesn’t need to be a permanent habit, but tracking for a week can help you understand if you need to make adjustments to your diet.
Step 2: Exercise Effectively
Combining a well-structured diet with the right exercise regimen is crucial for getting lean. Here’s what to focus on:
Incorporate Resistance Training: A recent meta-analysis found that combining a calorie deficit with resistance training is the most effective method for fat loss. Lifting weights helps preserve muscle mass while promoting fat burning. Aim to lift weights 3-5 times a week.
This not only supports fat loss but also maintains your muscle mass.
Stay Active Throughout the Day: Avoid the common mistake of becoming sedentary after starting a workout routine. Many people fail to get lean because they unconsciously reduce their daily activity levels. To counter this, aim for at least 7,000 steps per day. Tracking your steps and maintaining this level of activity can help you stay on track with your fitness goals.
Step 3: Maintain Consistency
Consistency is often the hardest part of any fitness journey.
Here are three strategies to help you stay committed:
The Power of 60%: Rather than striving for perfection, aim to meet your goals at least 60% of the time. A study showed that individuals who tracked their calories at least 60% of the time had better fat loss results compared to those who tracked less consistently.
Incorporate Diet Breaks: Every 8-12 weeks of consistent dieting, consider taking a diet break. This involves increasing your calorie intake by about 500 calories per day for one to two weeks.
This break doesn’t mean you can eat anything you want but provides more flexibility and helps you mentally and physically recharge for the next phase of dieting.
Be Patient with Belly Fat: One of the most challenging aspects of getting lean is dealing with stubborn belly fat. Often, fat loss occurs in areas like the chest, shoulders, arms, back, and face before it targets the belly. Understand that losing belly fat takes time. Celebrate the progress you make in other areas and stay committed to the process.
Conclusion
By following these science-backed steps—mastering your diet, exercising effectively, and maintaining consistency—you can significantly increase your chances of getting lean.
Good luck, and stay dedicated to your journey toward a leaner you!
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