Part powerlifter, part bodybuilder, part fitness influencer, Larry Wheels has a well-established reputation for making radical physique changes in a short amount of time. For example, after cutting weight to compete in the 2023 Amateur Olympia, the versatile strength athlete packed on 53 pounds in the five days following his second-place finish.
While Wheels stays leaner than most folks, he certainly knows what it takes to lose fat in a hurry.
On Nov. 16, 2024, Wheels published an Instagram reel featuring five quick fat-loss tips. Although Wheels’ post was inspired by the holidays, you can use his strategies at any time of the year.
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No stranger to the body recomposition process, Wheels delivered some nuggets of wisdom that can help you lean out in less time. Here’s a rundown of each of his five tips — none of which should come as a total surprise if you’ve done any digging on how to lose weight fast.
Fat Loss Tip #1: HIIT Training
If you want to trim some extra fluff off your frame, crank up the intensity of your workouts.
- “HIIT training burns fat more effectively than steady-state cardio,” Wheels explained.
High-intensity interval training (HIIT) isn’t a magic pill that will wash away the sins of a sugar overload, but it can be an effective method to help achieve the leanness you desire.
- According to a 2023 systematic review in the Journal of Clinical Medicine, all modes of HIIT studied resulted in a significant reduction in body fat percentage. (1)
- A 2021 study on adults with obesity determined that a 12-week HIIT program was more effective than moderate-intensity continuous training (MICT) for weight loss. (2)
The best part about HIIT is that you don’t have to stay stuck in one fat-burning box. You can create a challenging circuit using the best bodyweight exercises or perform HIIT treadmill workouts to put your trusted cardio machine to good use.
Fat Loss Tip #2: Be in a Calorie Deficit
Sometimes, the simplest piece of advice can be the most effective. And while some still believe calories in, calories out is a myth, you certainly won’t find Wheels standing on that side of the CICO line.
- “Eat fewer calories than you consume,” Wheels stated.
Being in a calorie deficit sounds simple… because it is. Consuming fewer calories than your body needs results in a negative energy balance, paving the way for those extra pounds to come off your frame. Of course, you can also achieve a deficit by increasing your physical activity, which is especially beneficial during the holidays when we tend to get a little too comfortable laying on the couch in a carb coma.
Fat Loss Tip #3: Cut Back on Processed Foods
Food quality plays a pivotal role in providing the building blocks we need to not just survive but thrive. So, if you want to lose fat and stay fueled optimally, what you eat matters just as much as how much you eat.
For Wheels, the solution is simple: Minimize the consumption of processed foods.
- “Focus on whole, nutrient-dense foods to cut back on empty calories,” he explained.
Again, this shouldn’t be a revelation. It’s no secret that eating chips, candy, and soda will set you back rather than move you forward in your weight-loss journey. It’s also no secret that ultra-processed foods often contain harmful ingredients and offer significantly less nutritional value than fruits, vegetables, and protein sources.
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Fat Loss Tip #4: Stay Hydrated
It can be easy to overlook hydration when you’re focused on assembling your Thanksgiving feast or taking care of work-related tasks. However, neglecting this key element of health and fitness can be detrimental to your fat-loss efforts.
“More often times than not, your body mistakes thirst for hunger,” Wheels explained.
This is a key factor to keep in mind whenever you feel the urge to eat. Instead of immediately reaching for a snack, evaluate your water intake for the day.
In all likelihood, you could use another glass of water (and perhaps some electrolytes) more than a few bites of food.
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Fat Loss Tip #5: Prioritize Protein
Wheels’ final fat-loss tip focuses on the most important macronutrient.
“Protein keeps you full, builds muscle, and boosts your metabolism,” he explained.
As the key building block for muscle growth and repair, protein also has a higher thermic effect of food (TEF) than carbohydrates and fats. Your body only takes in about 70-80% of the caloric content from protein, meaning you’ll expend more energy just to process it. (3)
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So, between prioritizing protein, de-prioritizing processed foods, penciling in some HIIT workouts, staying hydrated, and staying in a calorie deficit, you have five actionable tips to help make fat disappear all year round.
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References
- Khodadadi, F., Bagheri, R., Negaresh, R., Moradi, S., Nordvall, M., Camera, D. M., Wong, A., & Suzuki, K. (2023). The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Journal of Clinical Medicine, 12(6), 2291. https://doi.org/10.3390/jcm12062291
- D’Amuri, A., Sanz, J. M., Capatti, E., Di Vece, F., Vaccari, F., Lazzer, S., Zuliani, G., Nora, E. D., & Passaro, A. (2021). Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomised controlled non-inferiority trial. BMJ Open Sport & Exercise Medicine, 7(3), e001021. https://doi.org/10.1136/bmjsem-2020-001021
- Ravn AM, Gregersen NT, Christensen R, Rasmussen LG, Hels O, Belza A, Raben A, Larsen TM, Toubro S, Astrup A. Thermic effect of a meal and appetite in adults: an individual participant data meta-analysis of meal-test trials. Food Nutr Res. 2013 Dec 23;57. doi: 10.3402/fnr.v57i0.19676. PMID: 24376394; PMCID: PMC3873760.
Featured Image: @larrywheels / Instagram
