Do you know losing body fat can be a challenging task? And it often requires a lot of work, patience, and most especially dedication.
So many fad diets and fat-burning supplements are promising quicker results, but modifying your diet, lifestyle, and exercise routine is the best way to reach and maintain a healthy weight.
Also, you can do some basic steps to promote long-lasting, sustainable fat loss while improving your overall health.
On this article I will be telling you the 9 best ways to increase fat loss.
1. STARTING A STRENGTH TRAINING.
Strength training is an exercise in which your muscles contract against resistance. It helps to build muscle mass and increases strength, and this usually involves lifting weights.
Research has revealed that lifting weights has multiple health benefits, especially when it comes to fat loss.
Researchers did a review of 58 studies, resistance training for at least a month may help decrease body fat by an average of 1.46%. It may also significantly reduce body fat mass and visceral fat, which is a type of fat that surrounds the organs in your belly (1Trusted Source).
Also, another study showed that 5 months of strength training was more effective at reducing body fat in adolescents with obesity than aerobic exercise alone (2Trusted Source).
Plus, continuous training may help preserve fat-free mass, which may increase the number of calories your body burns at rest.
According to a review, resistance training boosted people’s resting metabolic rate compared with a control group, while aerobic exercise had no effect on metabolism.
Bodyweight exercises, lifting weights, and using gym equipment are the few best ways to get started with strength training.
2. FOLLOW A RICH PROTEINOUS DIET.
Consuming more protein-rich foods may help reduce your appetite and increase fat burning.
However, studies have associated eating more high quality protein with a lower risk of excess body fat and obesity.
Other research indicates that a high protein diet may help preserve muscle mass and metabolism during weight loss.
Your protein intake may also increase feelings of fullness, decrease hunger, and reduce calorie intake — all factors that aid weight loss.
Add a few servings of high protein food to your diet each day. This Protein-rich foods include meat, seafood, eggs, legumes, and dairy products like milk, cheese, and yogurt.
3. GETTING ENOUGH SLEEP.
Going to bed a bit earlier or setting your alarm clock a little later is a basically a simple strategy to help you reach your goal of healthy weight.
Moreover, studies associate sufficient sleep helps with weight loss.
A study linked sleeping fewer than 6 hours per night to a higher risk of obesity among young women.
Another study showed that getting 1 less hour of sleep per night led to less fat loss in people following a low calorie diet, compared with a control group.
Some other research indicates that lack of sleep may contribute to alterations in hunger hormones, increased appetite, and a higher risk of obesity.
To support a healthy sleep cycle, stick to a regular sleep schedule, limit your intake of caffeine in the evening, and reduce your use of electronic devices before you sleep.
4. EAT MORE OF HEALTH FAT.
Although this may seem counterintuitive, but you need to continue your intake of healthy fats may prevent weight gain.
From a12-month study associated following a Mediterranean diet rich in healthy fats from olive oil and nuts with greater long-term weight loss, compared with a low fat diet.
Another study linked that diets enriched with olive oil is a great way of reductions in body weight and belly fat compared with diets without olive oil.
Also, increased intake of trans fats — a type of fat often found in fried or processed foods — is associated with increased long-term weight gain.
Olive oil, coconut oil, avocados, nuts, and seeds are just a few examples of nutritious fats that can help to benefit your health.
Also keep in mind that healthy fat is still high in calories, so it’s important to reduce your intake. Instead of eating more fat overall, try to interchange fried foods, processed ingredients, and refined oils for the healthy varieties above.
5. DRINKING UNSWEETENED BEVERAGES.
Swapping out sugary drinks for healthier selections is one of the best ways to promote long-term, sustainable fat loss.
Take for instance, sugar-sweetened beverages like soda are often packed with calories and offer little or no nutritional value. Alcohol is also high in calories and may lower inhibitions, which may increase your risk of overeating.
Latest Studies have associated drinking both sugar-sweetened beverages and alcohol has a higher risk of excess belly fat.
Try opt for calorie-free beverages like water or green tea.
According to one little study in 14 young men, drinking 1 pint (570 mL) of water before a meal increased feelings of fullness, reduced hunger, and decreased the number of calories eaten during the meal.
However, green tea contains caffeine and it is very rich in antioxidants, both of which may help increase fat burning.
6. EAT FIBER.
The soluble fiber — which is found in plant foods — absorbs water and moves through your digestive channel slowly, helping you feel full for a longer time.
A study has shown that increasing your intake of high fiber foods may protect against weight gain. These foods include fruits, vegetables, legumes, whole grains, nuts, and seeds.
A study in 345 people tied eating more fiber to increased weight loss and improved dietary adherence.
7. EAT GRAINS INSTEAD OF REFINED CARB.
Reducing the intake of refined carbs may help you lose extra body fat.
When proceed, refined grains are stripped of their bran and germ, resulting in a final product that’s low in fiber and nutrients.
Refined carbs also tend to have a high glycemic index (GI), which may cause spikes and reduction in blood sugar levels that lead to increased hunger. Moreover, you are likely to see these effects if you eat refined carbs on their own rather than as part of a balanced meal.
Have a goal of replacing refined carbs from pastries, processed foods, pastas, white breads, and breakfast cereals with whole grains like whole wheat, quinoa, buckwheat, barley, and oat.
8. COFFEE DRINK.
Caffeine in coffee stimulates your central nervous system, increases metabolism, and boosts the breakdown of fatty acids.
Caffeine has also been shown to enhance fat burning during aerobic exercise, particularly for those who are untrained.
A review of a study associated increased coffee intake with a lower risk of obesity, especially for men. Another study including 2,623 people linked higher caffeine intake to a higher rate of success with weight loss.
9. HiGH INTENSITY INTERVAL TRAINING (HIIT)
High intensity interval training (HIIT) is a type of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate at its peak.
A study has shown that HIIT is incredibly effective at ramping up fat burning and promoting sustainable weight loss.
According to another study, HIIT helped people burn up to 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time.
The bed way to get started is to try alternating between walking and jogging or sprinting for atleast 30 seconds at a time. You can also cycle between exercises like burpees, pushups, or squats with short rest periods in between.
Try this today if you want to achieve a reasonable success in reducing body fat. Also, If you are struggling to stay motivated, try focusing on short-term, achievable goals that are specific and measurable. Finding a friend or family member with similar exercise or lifestyle goals may also help you hold yourself accountable.
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