Work Smarter: 5 Fat Loss Strategies We Love TO PREACH

By Ange Drake

Have you ever noticed that as you approach the fabulous 40s, those pesky pounds seem to stick around like a toddlers snotting nose? It’s a common story: what used to work for shedding weight in your twenties and thirties suddenly stops working. 

There is some good news. The chances are that the techniques you used in the past were not that effective anyway. Gone are the days of endless hours at the gym and restricting your diet to the point of misery. It’s all about smarter, not harder strategies. As we juggle careers, family, and the occasional (well-deserved) night out, our time and energy are at a premium. 

This blog post is all about finding that sweet spot—achieving your fat loss goals without sacrificing your sanity or social life. Here are the top 5 no-nonsense strategies I dive back into whenever it’s time to trim down, refined through years of coaching and personal experience.

1. Blood Sugar Regulation, Meal Structure, and Caloric Awareness

Mastering how to keep your blood sugar stable throughout the day can be a game changer. Start by structuring your meals to include a balance of protein, fats, and fiber-rich carbohydrates. Not only does this helps keep me full through a busy moring coaching, but it also prevents those dreaded energy crashes that send you running for the nearest choccy biscuit. Being aware of your daily calorie intake isn’t about micromanaging every morsel, but rather about understanding portion sizes and the caloric impact of your food choices. 

2. Protein Consumption

Protein is the star of the nutrient world when it comes to fat loss. It helps build lean muscle, keeps you feeling fuller longer, and can even give your metabolism a slight boost. Aim to include a good source of protein in every meal and snack. Whether it’s a scoop of protein powder in your morning oatmeal or a serving of chicken or beans in your salad, these protein-packed additions can make all the difference in your fat loss journey. If you want to learn more, be sure to listen into the 23W Project’s episode on this topic. 

3. Lifting Weights with a Side of High-Intensity Cardio

If you want to keep your metabolism efficient,  lifting weights is the way to go. Combine this with some high-intensity interval training (HIIT) a few times a week, and you’ve got a recipe for helping your body better pull glucose into the cell and put it to good use. This combo not only burns calories but also helps you build and maintain muscle mass, which is crucial for keeping your metabolic rate from dipping as you age.

4. Manage Sleep, Stress, and Overwhelm

Never underestimate the power of a good night’s sleep and stress management in your fat loss equation. Lack of sleep and high stress levels can sabotage your weight loss efforts by increasing hunger hormones and making you reach for high-calorie comfort foods. Try to get 7-9 hours of quality sleep per night, and incorporate stress-reducing activities like yoga, meditation, or even a simple evening walk.

5. Consistency

Last but definitely not least, the secret sauce to any successful fat loss plan is consistency. It’s not about being perfect every single day but about making more healthful choices more often. Consistency beats perfection; small daily actions lead to big results over time. Stick with it, and you’ll see the fruits of your labour without feeling like you’re in boot camp.

There you have it—simple, effective, and a bit cheeky strategies to kick those stubborn pounds to the curb. Remember, the journey is all about balance, discovery, and loads of self-compassion.

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Our founder

Ange Drake is an personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.

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