Fat loss is a common health goal for many, and it’s about more than just looking leaner—it’s also key for improving health and reducing the risk of chronic diseases. There are various effective ways to lose fat, including creating a calorie deficit through diet, increasing physical activity, and incorporating strength training to boost metabolism. Beyond the basics, simple tips and tricks can help make fat loss easier, more sustainable, and a little fun yet challenging!
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Ashley (ashleymay970), is a certified nutrition coach with over 160K followers on TikTok. She dropped 32 pounds after years of yo-yo dieting and recently shared three tips on what exactly you should do if you want to lose weight “fast” but in a healthy and sustainable manner. One of her go-to hacks is eating your goal weight in protein and more. Read on to discover all three!
1. Eat Your Goal Weight In Protein
Eating your goal weight in grams of protein each day can support weight loss in unexpected ways. Protein is highly satiating, which can reduce your overall calorie intake. Additionally, protein has a higher thermic effect of food (TEF) than carbs or fats, so your body burns more calories digesting it.
Ashley says that, for example, if you’re 150 pounds, you would eat 150 grams of protein. If you’re over 200 pounds, then your goal is your goal weight in protein.
2. Drink 100 Ounces Of Water Daily
Often, thirst is mistaken for hunger, leading to unnecessary snacking. Staying well-hydrated can help you distinguish between true hunger and thirst, making it easier to avoid excess calories.
“I would get a 64-oz. cup; make sure this is full of ice and water. I would put electrolytes in my cup first thing in the morning, and I would set a timer every 30 minutes and make sure I was getting a minimum of 100 oz of water every single day,” Ashley adds.
She notes that "your body will not burn fat if you’re chronically dehydrated."
3. Move More
This one is a no-brainer, but moving around and getting physical activity is a crucial component when it comes to losing weight.
Simple things like standing up, stretching, walking around, or even doing chores help you burn extra calories without hitting the gym. Every bit of movement adds up! Plus, it’s great for your mental health.
“My goal now is 10K steps every single day. I was getting about 5K before; I’ve doubled that and even tripled it most days,” she reveals. You don’t need to go to a fancy gym and get a membership. Ashley says, "Walking is the most underrated thing people are not doing to get to their weight loss goals as quickly as possible." Noted!
