How to lose body fat
A certain amount of body fat is required for survival purposes (3%-5% for males and 10%-15% for females)
10 Fat Loss tips
Losing fat is a collaborative process between metabolism, calorie intake, types of calories, calorie burning and timing.
Everybody can lose body fat with the right diet and training.
To lose fat you can either burn more calories, take less calories, or both. The good part it that there are a million different combination of ways to do this, some that you will find very easy and some that you will find nearly impossible to carry out. The key is to find what works for you!
Below are 10 easy, and often overlooked, tips to lose fat. Putting them all together is certain to result in some noticeable fat loss within a few weeks.
1. Drink more water
Drinking water (at least 8 glasses of water / day) increases your body’s metabolic rate, leading to more fat loss. In addition, drinking plenty of calorie-free water makes you feel full so you eat less. Cold water burns more calories than room-temperature water. The increase may come from the work it takes to heat the water to body temperature.
2. Fill your day with fiber
Consume about 30 grams of fiber a day. Foods High in Fiber lowers insulin levels affecting how lean you’ll get, absorbs water and takes up more space in your stomach. Fiber rich foods include fruits, vegetables, beans and whole grains.
3. Avoid junk food
Some foods are more easily converted to fat, they provide a lot of calories but don’t come with the nutrients and fiber your body needs to stay healthy. Limit your intake of sugar, white flour, fried foods, processed snacks and meats.
4. Change your lifestyle
If you want to lose fat make changes that you can live with indefinitely. See your doctor, set goals, and make a promise to yourself. Provides progression and offers sufficient variety so that you can maintain it for years to come.
5. Go to bed earlier
Your body needs to rest. People who sleep less is under more stress and have more visceral fat. In addition, your muscles need time to repair themselves.
6. Avoid drastic calorie reduction
You need to have a calorie deficit to lose fat (consume fewer calories than you burn), but your best bet is to keep that deficit small. With a 500 calorie reduction per day, you can lose one pound per week.
7. Eat breakfast every day
After a long night, your body needs nutrients to rebuild itself. Eat sufficient protein (30 grams), a complex carbohydrate (like oatmeal) and a piece of fruit to start your day off right. If you skip breakfast, you will be more likely to eat too much or lose your willpower to eat nutritious foods later in the day. Avoid eating pancakes and other baked goods for breakfast.
8. Limit sugar in your diet
Excess sugar consumed will be stored as fat. Satisfy your sweet tooth occasionally, but try limiting your intake of sugar to fresh fruit. Sugary sodas, baked goods and candies can lead to a greater accumulation of fat. When you cut these foods out of your diet, you will likely see results within the first week.
9. Eat more protein
Your body needs protein to maintain lean muscle. Take 0.5 - 1 gram of protein per pound of bodyweight each day (100-200 grams for a 200-pound person). Add a serving, like 2-3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt to every meal and snack.
Exercising builds up your muscle and keeps your metabolism high for an extended period of time, helping you to lose fat. Cardio workouts is the key to successful fat loss. Cardio exercises get your heart pumping and help you burn a lot of calories. Try with exercises you enjoy to keep you motivated.
Now it’s time for you to put these tips to work!
Pick one to start, and get that happening in your daily life. Then pick another and tackle that one. You could try one new tip per day, or one new tip per week until you have them all a part of your regular life. Keep it up and you will see results.