Has your cut arrived? Then you can probably use some tips to make losing weight (i.e. fat loss) easier. We discuss five of them.
1. MAKE YOUR ENVIRONMENT DIET-FRIENDLY
Your environment plays a major role in the waste process. After all, it is more difficult to resist temptations when they present themselves easily, such as cookies in the kitchen cupboard and beer in the café.
Make sure you don’t bring high-calorie snacks into your home. And preferably go to the supermarket with a full stomach, so that you can more easily resist temptations there.
Finally: you can be social during your cut, but avoid occasions with a lot of food and drinks; it is better to meet people to do sports, for example.
2. EAT MINDFULLY
Conscious, or ‘mindful’ eating has been shown to reduce hunger and increase feelings of fullness. Mindful eating is a way to respond to your internal hunger and satiety signals, such as your thoughts and physical feelings.
Mindful eating includes eating slowly and focusing on each bite. You should also not be distracted by TV or your phone while eating.
3. BE CONSISTENT WITH YOUR DIET
Avoid constantly worrying about what to eat and what not to eat. It may be a bit boring, but it is better to eat more or less the same meals every day, which you have checked once with a calorie counter. Always eat around the same times. This way you avoid psychological stress about your diet. It can also help you regulate your appetite.
4. PRIORITIZE YOUR SLEEP
Sleep plays an important role in physical and mental recovery, which are under extra pressure during the cut. Your sleep also has a major impact on your hunger levels and your ability to lose fat.
Make sure you get at least seven hours of sleep per night.
5. STAY ACTIVE
Despite the energy deficit in your diet, make sure you remain physically active. This can be done through cardio, but also through the movements in your daily life. There are many forms of unconscious movement, which we call NEAT (Non-Exercise Activity Thermogenesis). In the event of an energy shortage, your body will automatically cut back on NEAT, but you can partly compensate for this by becoming more active in everyday life: from working while standing to taking the stairs more often. By exercising more you don’t have to cut your calories as much.