BY EBENEZER SAMUEL, CSCS
As the summer gets closer, the 23 hours when you’re not holding a dumbbell become pivotal in your quest to build a summer body – especially when it comes to diet. That’s because, to effectively scalpel off bodyfat while preserving your hard-earned muscle, you have to be in a daily calorie deficit.
You know the basics: You have to consume fewer calories than you’re burning. But how you do this is critical. Make the deficit too steep or restrict too many foods, and you won’t stick to your diet. And studies consistently show that adherence to your diet is a key to fat loss.
Translation: Erasing bodyfat isn’t just about eating less. It’s about doing it in a sustainable way – and that’s where these four tips help.
LEAD WITH WATER
One small study of 16 young adults found that drinking water with a meal significantly improved satiety. And if you feel more satiated, you’re less likely to overeat your meal. So whenever you sit down to a major meal, start by drinking a glass of water.
In addition to cooling your hunger, you’re also hydrating your body, which studies show is critical for longevity.
TRAIN HARD 3-4 DAYS A WEEK
Because yes, your workouts will help you stick to your diet. And the harder you train, the better.
According to one recent study in the Journal of the Endocrine Society, high-intensity workouts in particular help suppress ghrelin, a hormone very much tied to hunger.
There’s underrated upside to this too: It means you don’t need to put in long workouts to keep hunger signaling down. But you do need to work hard. So aim for at least 4 15-minute workouts a week. This dumbbell workout is a good way to go: 4 rounds of it as a circuit, working each exercise for 30 seconds on, 30 off.
ALTERNATING PULSE REVERSE LUNGE
Focus on moving fast between each lunge rep, and don’t be afraid to go heavy and push! It’s only 30 seconds of reps.
LAWNMOWER ROW
Underrated row variation here. Focus on keeping abs tight and rowing explosively.
DUMBBELL SWING
Focus on being explosive; you’re driving this movement with your hips.
SIMPLIFY YOUR RESTRICTIONS
Sure, you could track every single meal and every single calorie. But, especially at the start of a diet, that can feel incredibly restrictive – and make the entire process torturous.
Instead, chart your regular meals for a few weeks. You’ll likely find favorite foods, staple foods, and somewhat habitual snack times. To create your deficit, instead of thinking of slashing calories, softly scalpel. Remove one snack item from your daily diet 3-4 days a week. So if you have a routine pack of M&Ms at 4 p.m., cut that – or cut your portion of rice at dinner in half.
You’re cutting calories this way without upending your life. And you’re building good habits, too.
KEEP PROTEIN HANDY
Variety is the spice of life. It’s also the destroyer of your diet. If you don’t have good food options available, it’s that much easier to run to a vending machine or the corner store and snag empty calories.
So keep a case of protein shakes or bars near your desk or in the trunk of your car. By always having a quality option, you’re making it that much less necessary to down something that won’t push you toward your fitness goals.