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August 2, 2017

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5 Ways to Master fat loss while improving Lean Muscle

August 28, 2018

Let’s get clear right from the start, is your goal fat loss OR  weight loss?


WHY do I ask ? Because weight loss is often accompanied with muscle loss.


Losing fat is great for your metabolic health and longevity BUT losing lean muscle, which can lead to sarcopenia - is not so good because the amount of skeletal muscle mass you carry is a strong predictive marker for longevity.


Let’s dive in and explore how you can achieve fat loss and improve your lean muscle mass at the same time.


Here are the 5 ways to master FAT loss while improving lean muscle


1.Eat right for your body type

The best fat loss results I ever got was to eat in a way that suits my body type. My cravings disappeared, me energy increased and I began to lose fat while maintaining lean muscle.


  • Should you eat more carbs or less? 

  • Does your body thrive on a higher protein diet or not? 


By eating right for your body type, you work with your metabolism and nourish your body with the right kinds of food at the right time. Your results will be spectacular. 


You’ll find your appetite is kept in check and fat loss will happen easily. 


You’ll also experience an overall sense of wellbeing, increased energy and balance.


Its best to consult a professional to help you identify what body type you are, so you can get the best results in a minimum amount of time.



2. Get sufficient sleep 

If your goal is fat loss -sufficient sleep and rest are vital!


A good night’s sleep improves fat oxidation in your cells – in other words you will burn more fat throughout the day.


Sleep is your body’s time to restore and repair, but most busy women are not getting enough shuteye these days. 


Sleep deprivation can result in immune system dysfunction, elevated blood glucose and cortisol levels, insulin and leptin resistance. Not very beneficial for fat loss!


After a good night’s sleep..


  • You will have more energy and better focus

  • You will also be less hungry and less likely to crave sugary foods and carbs.

Set up a healthy sleep routine
  • Give your self -permission to go to bed earlier (you are so worth it)

  • Set up a sleep hygiene routine- Try and go to bed and wake up at the same time daily

  • Turn off all your electrical devices an hour before bedtime

  • Have a relaxing bath or try reading instead

  • Try dumping all your thoughts on paper, you can attend to them the next morning



3.Consume less sugar and white flour

Sugar and white flour are a significant source of refined carbs in our diet. 


There are a lot of reasons to cut these down or eliminate from your diet if you want to lose fat as you can see below:


  • Sugar is a simple carbohydrate and is nearly devoid of nutritional value. 

  • It is however very addictive and causes your energy to spike followed by a sugar low that saps your energy.

  • Sugar interferes with your satiety signals and often leads to overconsumption.

  • Excess sugar ends up making your fat cells larger, and also prevent your cells from burning fat. 



3. Fuel Up less often

Many of us are eating too often and so consuming too many calories ending up as fat in our body.


It’s a habit that you may have built and you may often find yourself eating when you are not hungry.


I am not suggesting deprivation here; the aim is to give your body longer breaks from having to process foods that have caloric value. 


If your goal is fat loss then giving your body longer breaks between meals will improve your fat loss for the following reasons:


  • Enhanced hormone function to facilitate weight loss.

  • Lower insulin levels

  • Higher growth hormone levels 

  • And increased amounts of norepinephrine (noradrenaline) 


The best way to start:


  • If you currently eat 6 times a day reduce to 3 times over a comfortable period of time

  • If you want to lose a substantial amount of fat aim to cut down to 2 fuelling sessions daily.

  • This is called Intermittent Fasting and something I will write about in another blog.


You can drink as many cold and hot beverages, like herbal teas and black coffee, that you'd like in between meals. 



5. Move more

Moving daily improves your cardio fitness and muscle strength. And of course, burns calories while helping you maintain lean muscle mass.


You don’t need to exercise for hours or for a long period at a time.


I break up my fitness routine and mix things up depending on my day.


Here is an example of a fitness routine on a particular day:


  • Morning: Cycle- 15 minutes

  • Lunch time: Walk my dog for -20 minutes

  • Early evening(5.30pm):Resistance training -20-30 minutes


These exercises use large muscle groups like back, chest and legs and are beneficial for losing fat while improving lean muscle 


  • Walking

  • Squats

  • Chest Press

  • Push ups, pull ups

  • Good mornings

  • And many more


Incidental exercise is also very beneficial, so take the stairs and park your car further. It all adds up.


And most important of all: "Remember that BIG changes start with small steps!"



Irena Geller

Emotional Eating Coach

BSc (Biomed), Cert IV (PT), Wellness Coach (Level 3))


I coach 35+ women to put down their fork and pick up their life.  If you want to end your struggles with excess weight, stress and self-belief, using your strengths and capabilities,book a free 15-minute mini-coaching session with me and I’ll show you how to

transform your life.



  1. TheObesity Code , Jason Fung

  2. The KetogenicDiet, Lyle Mcdonald

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