This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes
Do you want to burn fat and lose weight? One coach has the perfect formula. Lauren Berryhill is a nutrition coach and personal trainer who lost a whopping 110 pounds and helps others achieve their fitness and weight loss goals. In a new social media post, she reveals how to burn fat fast. "5 things to do if your goal is fat loss! Coming from someone who has lost 110 pounds myself," she writes in the Instagram caption.
Walk…A Lot
Her first recommendation is walking, "Walk. A lot. Every single day!" she writes. "I don't care if you do nothing else workout-wise, walk. The power of simply just sitting less and moving more is gold." She suggests starting with small goals. "If you only get 5,000 steps a day now, bump it up to 7,000/day. 10k steps isn't magic. It's taking your starting point and challenging yourself that matters!"
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Walking and Weight Loss
Research, including a 2018 study published in the journal Obesity, found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.
Amp Up Your Protein Intake
The next healthy habit has to do with protein. "Eat it. Every single day! Listen, I do not care if you get the majority of your energy from fats or carbs, but I do care that you get enough protein. Now, that doesn't mean that's all you need to eat because we need carbs + fats for energy, but the thermic effect of protein is around 20-30%, which means your body burns the most energy to use it. Get your protein in," she says. "When you prioritize protein at every meal, you'll notice you're fuller and more satiated, and I have some clients who don't track a single macro except protein and have lost 50-70 lbs!"
Protein and Weight Loss
According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
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Balance Hormones
Next, prioritize hormone health. "Get them checked. And I'm not talking just a regular blood panel," she says. "You need a full run down with blood, salvia ,and possibly even urine. If your regular doctor claims everything looks 'fine' but you KNOW something is off," she recommends finding a functional medicine doctor. "If your hormones are optimized, fat loss is much more achievable."
Sleep
Next, make sure to get enough rest. "SLEEP. Get more of it. And specifically deep sleep/REM. Stop staying up late and scrolling. Stop eating within 2-3 hours of bedtime. Get yourself in a solid nighttime routine of winding down to set yourself up for a good night's rest," she says.
Sleep and Health
What are the other health benefits of sleep? According to the Sleep Foundation, getting enough z's is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
Lift Heavy Weights
Next, lift heavy weights, she says. "Heavy for you. No, you don't have to kill yourself in the gym, but if you incorporate 3 to 4 days of strategic resistance training, the way your body looks will change drastically. Lifting (correctly) builds muscle. More muscle = more calories burned at rest. More calories burned = more fat loss (if in a deficit," she writes. Plus, you're not going to get that toned look you desire unless you build muscle to shape it. 20-30 mins 3-4x/week. DO IT."
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Strength Training and Weight Loss
According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
- Develop strong bones
- Manage your weight
- Enhance your quality of life
- Manage chronic conditions
- Sharpen your thinking skills.
And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
