When it comes to dropping body fat, there’s no magic pill or secret formula—just consistent, manageable habits. As a personal trainer and someone who’s been in the fitness industry for years, I’ve learned that simplicity and sustainability always win the game. Whenever I aim to reduce my body fat, I stick to two straightforward strategies: increasing my activity levels through steps and cutting back on snacks while keeping protein intake high. Let me break it down for you.
1. Increasing My Activity Levels Through Steps To Drop Body Fat
When people think of fat loss, their minds often jump straight to hardcore workouts or long hours in the gym. While structured exercise is great, it’s the movement you do throughout the day that really adds up. This is where your non-exercise activity thermogenesis (NEAT) comes in—essentially, all the calories you burn outside of workouts.
For me, that means walking. I aim to increase my step count by setting achievable daily goals. If I’ve been averaging 8,000 steps, I’ll push it up to 10,000 or 12,000. It doesn’t feel like a massive change, but over the course of a week, it makes a noticeable difference.
What I love about this approach is its flexibility. Whether I’m walking my dog, heading to the shops instead of driving, or pacing during a phone call, those steps add up without making my day feel overly rigid. Plus, walking is low-impact and something I can do even on a rest day.
Pro Tip: I often schedule walks around meals or in the evening—it’s a great way to unwind, get some fresh air, and digest food while burning a few extra calories.
2. Cutting Back on Snacks While Keeping Protein High To Drop Body Fat
Snacking can be a sneaky culprit when it comes to fat loss. It’s easy to underestimate how quickly those handfuls of crisps, biscuits, or a cheeky chocolate bar can add up. When I’m focused on fat loss, I make a conscious effort to cut back on mindless snacking while prioritising foods that keep me feeling full—particularly protein.
Protein is my secret weapon. It’s not only essential for maintaining muscle while losing fat, but it also helps keep hunger at bay. High-protein meals tend to be more satiating, which means I’m less likely to crave snacks between meals.
Instead of grazing throughout the day, I focus on three balanced meals with plenty of protein—think eggs or Greek yoghurt at breakfast, chicken or tuna at lunch, and fish or lean meat at dinner. If I do snack, it’s usually something high in protein, like a protein shake, boiled eggs or a protein yoghurt, rather than a sugary treat.
Pro Tip: Planning meals ahead of time really helps here. If I know what I’ll be eating and that it’s satisfying, I’m much less likely to reach for the snacks.
Why These Two Strategies Work
Both of these approaches are simple to implement, don’t require drastic changes, and are easy to adjust based on my lifestyle. Increasing my activity through steps boosts my calorie burn without the need for extra gym sessions, and reducing snacks helps me stay within a calorie deficit without feeling deprived.
It’s worth noting that consistency is the key here. Fat loss doesn’t happen overnight, but by sticking to these two habits over time, I can see the results I want without feeling like I’m turning my life upside down.
If you’re looking to drop body fat, give these strategies a try. You don’t need to overhaul your entire routine—just start small, stay consistent, and watch the results come.
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