This is by no means an extensive list of those who seem to maintain a lean body most of the year, but it should give you some ideas on how to improve your own lifestyle to achieve fat loss if that is your goal! Read on and get ready to learn…
- They Do Not Overfill Their Carb Tank
Have you ever tried filling up your fuel tank beyond it’s capacity? Even if you wanted to, I’m sure you had a hard time because gas station pumps are smart, they don’t let you. Our body has a storage capacity for carbohydrates like it does gas in your car. However, sometimes we “overfill” our tank and it “spills” over. If that extra fuel doesn’t get used quickly, it gets stored as body-fat. Those who have a lean body have a pretty good regulation of carb intake. Each person, depending on many factors like metabolism, activity and body type, has a different size tank. Do some experimentation and explore how big your tank is. If you want a good place to start, try placing carbs around your workouts (both before and after) and then limit them other times of the day. This is a pretty quick and easy way to lose some extra body-fat. Then start adding them back in at other times as well and see what you can get away with!
- They Step It Up
Have you ever tried walking 10,000 steps per day? It’s not easy. At least for an extended period of time (beyond the 30-day challenge). But it can be a game changer! Those who stay lean year-round tend to be pretty active people. They walk to the grocery store, take the stairs instead of the elevator and don’t sit for extended periods of time. If you have an iPhone you can easily track this in the Health App. Try it out and see where you are. Perhaps it’s 4,000 steps/day and then aim for 5,000 steps/day and then move up from there! This helps what is called NEAT, Non Exercise Activity Thermogenesis… a fancy term for movement that isn’t technically prescribed workouts or exercise. This helps you burn more calories throughout the day and improves your cardiovascular and heart health. So measure where you are, aim a little higher for a couples weeks and keep going from there!
- They Sleep Like It’s Their Job
Most people don’t get enough sleep. The optimal amount seems to be somewhere between 7 and 9 hours. This depends on each individual, but those who seem to stay pretty lean tend to sleep a lot more than those who don’t. When you are sleep deprived (a couple nights of 5 hours or less will do it) your body chemistry completely changes and throws off all your fat-burning and healthy hormones. It’s a good idea to start with 8 hours of sleep each night and do it like you’re getting paid to rest! One tip if you have a hard time falling asleep is to wake up with the sunrise and get outside as quick as you can. Go for a short walk and expose yourself to natural sunlight. This helps reset your circadian rhythm in line with its natural process helping you get more tired at an appropriate hour.
That’s all for now! If you have any questions, don’t hesitate to ask me and chat it up. Do your best to try on one of the above three strategies that just may be your golden ticket to leansville!