By Angela Kerrisk from Activate Fitness

Exercise appears to get a lot of attention when it comes to fat loss and while training is important, we must also consider four other factors in order to break through plateaus.

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It's what we call the 'Fat Loss Hierarchy'

Nutrition
Sleep
Stress
Daily movement
Training

Each of these factors affect the other, and in order to get the best results it’s important to optimise each of these areas. If one or more of these areas are lagging, that could be the reason why you aren’t seeing the results that you expected to see.

Nutrition

What you eat and how much of it are the most important factors when it comes to fat loss Keeping it simple and consistent are key to reaching your weight loss goals
Eat breakfast every day, skipping meals can lead to overeating later in the day
Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat
Keep hydrated and aim to drink at least 2 litre of water Daily
Where possible look for whole grain and whole food options ‚you will add much needed fibre and will fill up faster so you're more likely to eat a reasonable portion.

Sleep

Sleep is the cornerstone for optimal health, and when you are short on sleep it affects everything from mood, hormones, stress levels, appetite, willpower, energy, the ability to train hard and recover well, and so much more. Have you ever noticed how your cravings for carbohydrates and sweets increase when you are tired? It's not a coincidence. When you don't get enough sleep your body craves quick energy, which can sap your willpower. When it comes to being able to make healthy nutrition choices, this is a double whammy. If you find that you’re frequently getting less than seven hours of sleep per night, there is a good chance that this is hindering your fat loss.
Consider turning off electronics at least one hour before bedtime. If you are tempted by the notifications on your phone, you may benefit from turning it off altogether, or putting it into Airplane mode. If you find that you’re staying up to watch your favourite show, try recording it instead.

Stress

Between jobs, partners, kids, and everything else that makes up our unique lives, we seem to be dealing with extremely high levels of stress all of the time. Some stress is necessary, and even a good thing, but too much of it for longer periods of time will cause problems. It can prevent us from getting enough sleep and contribute to emotional eating when it comes to fat loss. Not only that, but the body perceives intense training as a form of stress, and when you start piling stress on top of stress, it can affect your fat loss efforts.

Try some simple ways to destress, it may be a five-minute guided meditation, lying down to snuggle your pup for 10 minutes, taking a 15-minute leisurely walk, or spending 20 minutes in a warm bath reading a book. Whatever you choose, do your best to incorporate one of these into your day. On some days, it could be something as simple as taking 10 deep belly breaths, and softening your shoulders and jaw.

Daily Movement

Surprisingly, the majority of people who train four to five times per week are still sedentary. Most people sit for eight hours or more each day, which makes them quite inactive. If you’re already training several times a week, think of ways to increase your non-exercise physical activity. Move your body at every given opportunity. Take the stairs, park farther away from the shops, take a daily walk. Though you’ve heard all this before, it bears repeating because it truly all adds up. Get creative, because your body loves to move!

Training

Training is important for things like preserving and building muscle, fixing imbalances, gaining confidence, improving bone density, and keeping your heart healthy, just to name a few benefits. More muscle mass means more calories burnt at rest, and the energy expenditure of training certainly contributes to the bottom line, but training is not the be-all and end-all of fat loss. It is, however, extremely effective when combined with the four other factors that I have been mentioned above!

When working towards fat loss, it’s so important to look at the process as a “team effort” with your team being nutrition, sleep, stress control, daily movement, and training. If you can make small improvements to the ones that are lagging, you will reap big rewards because they all work best when they work together. Remember, everything counts! Make small, consistent improvements and you'll be moving in the right direction in no time!