Gillian Ferguson Flaunts Tiny Waist and Reveals 3 Things That Will "Speed Up Fat Loss" That You Probably Aren't Doing

Gillian Ferguson is showing off her tiny waist in exercise gear – and revealing three things she did to achieve it. In a new social media post, the influencer and founder of The Macro Method discusses fat loss. "These 3 things will speed up fat loss, but most people won't do them," she writes in the Instagram video. "POV: You're frustrated. You feel stuck. Overwhelmed. If you're desperate to lose fat & you'll do anything!! But wait, will you? 🤔You only need to keep reading if you want to MAXIMIZE your fat loss stage 🧨Because the 3 things I'm going to share that will speed up your fat loss are not drastic measures ‼️ They simply take a decision – a choice – to do them or not do them," she adds in the caption, revealing three things that will help to speed up your fat loss.

Track Food and Drinks

Her first recommendation is to measure and track everything you eat and drink. "You know you need to be in a calorie deficit (eating fewer calories than you are expending) to lose weight, and the BEST way to do that is to know •exactly• what you're eating. Otherwise, how do you really know??" she says. "This includes every bite, lick, taste, energy drink, the food you eat at home or at a restaurant … yes, even on weekends."

No Cheat Weekends

Next, stop treating the weekends like a free-for-all, she says. "Plain & simple – every day of the week matters. And you have to get out of the mentality of being "good" all week and "treating yourself" on the weekend. That is keeping you stuck! 5 / 7 days of sticking to your plan is 70% of the week … so expect 70% of the results. Master your weekends and 10x your progress."

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Cut Out Alcohol

And finally, cut out the alcohol. "Listen, just know that ANY amount of alcohol will SLOW your progress. This is not my opinion. This is a fact," she says. "Of course, if you drink it, you need to track it accurately, but you're missing the point. You said you wanted to •speed up• your fat loss."

Quick Fixes Don't Work, She Says

In another video, she explains that quick fixes won't work and offers other tips on how to burn fat. "There is no magic pill, overnight fix, 6-day challenge that is going to get you where you want to be. So only keep reading if you're ready to do the damn thing," she says.

Amp Up Protein Intake

Her first recommendation is to prioritize protein. "30-35g per meal and at least 10-15g per snack," she suggests. "Protein keeps you full, and it burns more calories digesting it than carbs and fat," explains Body Network's Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. "It is also really important to assist in maintaining muscle mass as you're trying to lose weight."

Also, Amp Up Fiber Intake

She also recommends amping up fiber intake. "Aim for 25g of fiber daily. I've been calling this the 4th macro – it's that important," says Ferguson. "Fiber is literally indigestible plant matter, but your body tries to digest it while in your stomach and intestines, which keeps your body busy and feeling full while it's doing this," explains Collingwood about how fiber works. "Fiber also helps you poop and is prebiotic, which means the good bacteria in your gut feed on it, which keeps them healthy and happy."

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Get More Steps In

Next, Ferguson recommends walking more. "Fire up your metabolism & ⬆️ your NEAT by making your step count a non-negotiable! 8,500-10,000 steps daily," she says. "Walking even for a few minutes several times a day can boost metabolism instead of sitting at a desk all day long," agrees Collingwood. "The more steps you take the more calories you burn. Walking is easy on the joints and  is very simple to do!"

Lift Weights

Next, Ferguson recommends weight lifting. "4 x week strength training sessions – even 30 mins each – to build muscle," she writes. "The more muscle we have on our bodies, the more calories we burn even at rest. Win-win." Collingwood agrees. "As stated, the more muscle we have, the more calories we burn. Muscle keeps your metabolism higher every minute of the day, even while you are sleeping!" she says. "Muscle also supports your joints, helping to prevent injuries and falls and keeping you mobile and out of the hospital."

Sleep More

Next, she suggests getting more sleep. "We need rest and recovery just as much as we need steps & weights. Life is just harder when you're tired," Ferguson says. "Sleep helps to control important hormones that control appetite and fullness, reduce stress hormones, and repair the body from exercise to prevent injury," explains Collingwood. "It also improves energy levels and mood."

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Hydrate

Hydration is also key, says Ferguson. This isn't just drinking more water but also cutting out alcohol. "And while you're at it, cool it on the booze, sis," she recommends. Collingwood agrees. "Thirst can sometimes feel like hunger, but staying hydrated also helps with every single body process from digestion to circulation to energy," she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.