3 UNDERRATED TIPS FOR A FAT LOSS PHASE: IMPROVING ADHERENCE IN YOUR CALORIE DEFICIT EASIER
When it comes to pursuing a fat loss goal, we know there are two main necessities to successful fat loss:
First, consistency in a calorie deficit.
Second, adequate protein intake.
These two necessities are our top priority, but they don’t encompass all of the strategies that help us make these actions possible. Today I want to talk through three of the most underrated strategies that help us achieve that consistency and feel good during a calorie deficit so that our fat loss goals don’t come at the expense of our energy, workouts, recovery, or relationship with food.
The way I approach a calorie deficit is honestly quite similar to how I approach my normal nutrition (similar habits, food choices don’t change too much), but there are a few things I push higher on my priority list that often get overlooked. I completed a calorie deficit myself at the end of last year (my first “real cut” in about 10 years!) and leaned on these strategies hard for appetite management and sustainability:
PRIORITIZING SLEEP
I recognize that there is no magic that we can wave to make our kids sleep or lighten our workload so that we can get to bed earlier A “perfect” 8 hours of sleep per night may not be doable for all. However, when in a deficit, sleep automatically becomes my top priority (yep, even over protein and tracking food). I know that when I’m extra tired, my decision-making skills are compromised, I’m going to crave more hyper-palatable foods, and making choices that align with my goals feels much harder than it needs to be. Also, prioritizing earlier bedtime makes me less likely to feel snacky in the evenings!
FOCUSING ON FIBER
In a deficit, my fiber target becomes a major focus. I enjoy vegetables, so they’re a typical staple in my day no matter what my goals are. But during a cut, I make high-volume foods my biggest priority. High-volume foods are those high in water and fiber content. They keep us full, they bulk up our meals, and they’re typically relatively easy to add into your day: more veggies added to an egg scramble for breakfast, snacks of fruits and veggies instead of (or in addition to) pretzels, meals enjoyed over a bed of lettuce, lots of salad kits making their way into meals as easy sides. Typically, I eat a fair amount of fruits and veggies and assume I’m getting enough fiber. During a cut, however, I’m focusing on that fiber number (usually aiming for 25-30g minimum) just as much as I’m focusing on protein.
SETTING A STEP TARGET
I typically aim (loosely) for 10K steps a day just to ensure some movement (while I work in the health space, that really means I just spend 10 hrs a day on my computer) but I acknowledge that the 10K number is totally made up and I don’t sweat it. During my last deficit, I made it a major daily goal to get 12K steps a day. This goal was multipurpose - first, a higher energy output allowed me to keep my deficit targets higher. Second, a step goal became a great target that encouraged me to move more and to create a habit of morning or afternoon walks during otherwise sedentary days.
As with every other part of our nutrition, the habits and strategies that support us may look different person to person. These three may not be supportive to you, and that is ok!
What does feel important for all is remembering that our fat loss goals can be approached by adding in more -- more sleep, more movement, more fruits and veggies -- instead of believing that the pursuit of body composition goals must come from cutting out foods we love, avoiding eating out, and assuming that our entire time in a deficit needs to be travel and celebration-free.
We believe that the best way to achieve your fat loss goals is by working with a coach who creates a plan specific to you - your needs, your preferences, and your goals. A sustainable approach to our nutrition is essential to long-term habits and success. For high-support coaching and guidance, apply for our 1:1 Nutrition Coaching here.