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rioritize stress management and include de-stressing practices in your day.</p><h1 id="468c">3. Lift weights</h1><p id="1760">I lift weights 3–4 times per week.</p><p id="a314">Resistance training is a highly effective way to shed fat.</p><p id="8b2b">Muscle burns a lot of calories.</p><p id="cd6b">Also, these workouts keep you burning fat long after your session is finished.</p><p id="06d0">And, lifting weights triggers a fat-burning mode.</p><h1 id="f141">4. Drink coffee</h1><p id="0439">Fat loss happens in two steps:</p><p id="824c">1. Mobilization (moving the fat out of storage)</p><p id="7d1d">2. Oxidation (burning the fat for fuel)</p><p id="835b">Coffee helps with both of these.</p><p id="e518">Coffee also increases metabolic rate, further increasing its fat loss capabilities.</p><p id="3daf">Drink coffee daily.</p><h1 id="4c8c">5. Eat protein</h1><p id="b621">Protein is crucial for optimizing body composition.</p><p id="3db9">Aim for at least 1g per pound of body weight, each day.</p><p id="0ed5">Try to eat at least 30g at each meal too.</p><p id="6a92">Prioritize high-quality sources:</p><p id="dcca">- Eggs

Meat
Nuts + seeds
Unprocessed dairy</p><h1 id="5f97">6. Fix your sleep</h1><p id="c961">You need to be sleeping 8+ hours if you want to lose weigh

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t.</p><p id="3725">When you’re not getting enough sleep, your hormones will be out of whack — leading to increased hunger (and craving the junk foods listed above).</p><p id="f802">Your body is also way more likely to hold on to fat.</p><h1 id="4318">7. Do HIIT</h1><p id="015c">HIIT burns more calories + increases EPOC (excessive post-exercise oxygen consumption) more than steady-state cardio, meaning you’ll keep burning calories after your session.</p><p id="c6f4">Essentially, HIIT helps you become more efficient at burning fat.</p><p id="e5ef">Do 1–2 HIIT sessions per week</p><h1 id="90e0">Summary</h1><p id="b6b8">These are the 7 strategies you can use to maintain a low body fat percentage:</p><ul><li>Time-restricted eating</li><li>Managing stress</li><li>Lifting weights</li><li>Coffee</li><li>Protein</li><li>Sleep</li><li>HIIT</li></ul><h2 id="a03b">Want to transform your health, one habit at a time?</h2><p id="0496">Sign up for my <b>free</b> weekly newsletter, <a href="https://www.ashleyrichmond.net/newsletter">Momentum</a>. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. <b>This newsletter will help you to create the momentum you need to move towards a healthier and happier future.</b></p></article></body>

7 Super Simple Steps to Help You Shed Fat and Get Lean in 2023

Your complete guide to dropping body fat this year.

Photo by Bewakoof.com Official on Unsplash.

Maintaining a low body fat percentage comes down to committing to a few key habits.

It’s not complicated.

You don’t need to massively restrict calories, cut out your favorite foods, or do any crazy workouts.

1. Time-restricted eating

TRE is eating within a window.

This is similar to intermittent fasting, but you’re not restricting calories and/or meals.

The ideal eating window is 11 hours or less.

Your digestive system gets a break and your body can tap into its own fat stores.

2. Manage stress

Cortisol (our stress hormone) disrupts insulin activity and leads to weight gain.

Also, being stressed out makes it more likely your body will hold onto fat.

Prioritize stress management and include de-stressing practices in your day.

3. Lift weights

I lift weights 3–4 times per week.

Resistance training is a highly effective way to shed fat.

Muscle burns a lot of calories.

Also, these workouts keep you burning fat long after your session is finished.

And, lifting weights triggers a fat-burning mode.

4. Drink coffee

Fat loss happens in two steps:

1. Mobilization (moving the fat out of storage)

2. Oxidation (burning the fat for fuel)

Coffee helps with both of these.

Coffee also increases metabolic rate, further increasing its fat loss capabilities.

Drink coffee daily.

5. Eat protein

Protein is crucial for optimizing body composition.

Aim for at least 1g per pound of body weight, each day.

Try to eat at least 30g at each meal too.

Prioritize high-quality sources:

- Eggs - Meat - Nuts + seeds - Unprocessed dairy

6. Fix your sleep

You need to be sleeping 8+ hours if you want to lose weight.

When you’re not getting enough sleep, your hormones will be out of whack — leading to increased hunger (and craving the junk foods listed above).

Your body is also way more likely to hold on to fat.

7. Do HIIT

HIIT burns more calories + increases EPOC (excessive post-exercise oxygen consumption) more than steady-state cardio, meaning you’ll keep burning calories after your session.

Essentially, HIIT helps you become more efficient at burning fat.

Do 1–2 HIIT sessions per week

Summary

These are the 7 strategies you can use to maintain a low body fat percentage:

Time-restricted eating
Managing stress
Lifting weights
Coffee
Protein
Sleep
HIIT

Want to transform your health, one habit at a time?

Sign up for my free weekly newsletter, Momentum. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. This newsletter will help you to create the momentum you need to move towards a healthier and happier future.