CNET Wellness believes you can be healthy at any size. We also acknowledge that health and body image are complex personal matters and that some readers have weight loss goals. This article provides tips on this topic. Learn more about lipophobia here. If you have an eating disorder, call or text the National Eating Disorders Association’s helpline 800-931-2237.
_________________________________________________________________________________________________________________ We need body fat to function. Without enough body fat, our bodies can start to break down muscle to compensateWhich makes us feel exhausted and tired. A lack of body fat can also lead to a deficiency Fat soluble vitamins, which may put you at risk of health complications such as night blindness, bleeding, and infertility. However, carrying too much extra fat can lead to Serious health conditions Such as cardiovascular disease, high blood pressure and diabetes.
If you have some excess body fat that you are looking to get rid of, you have come to the right place. We will talk about body fat, what it does for us and how to get rid of the excess.
What is body fat?
Before we dive into how to lose it, we need to understand what body fat is and what function it serves. There are two parts to body mass – body fat and lean mass. Lean body mass It is the weight of everything in your body, except for fat, such as muscles, ligaments, bones, tendons, tissues, and organs. Fat mass is your body fat. How fat in the body Our bodies insulate and protect Our members. It is also the way energy is stored.
Body fat percentage is different from body mass index. BMI is a long-standing measure Doctors are used to determining someone’s body fat, but that doesn’t take into account the weight of your bones, muscles, and organs when determining body fat.
A much better scale is your own Body fat percentage and body fat distribution, giving you insight into your general health. Our bodies need a healthy amount of body fat to ensure everything is functioning properly. However, if you have too much, it can paint a bad picture for your health in the long run.
How to get rid of body fat naturally
Losing fat is simple in theory: you have to burn more calories than you take in. It’s all about keeping calories in check. Just don’t forget Create realistic goals Don’t deprive your body of what it needs in the name of calories.
Making healthy, sustainable changes is key to losing body fat in the long term. Don’t believe in any of the fad diets or miracle fixes. Adjusting your diet and establishing an exercise regimen is the most effective way to lose body fat. Here’s what you should know.
Start by rethinking your diet
Before you do anything, stop and take Stock your diet. Are there clear areas that need to be changed? Don’t worry if you don’t know where to start; There are basic things you can add or remove from your diet to lose body fat naturally.
Aim for a high protein diet
Diets are high in Protein promotes fat loss Because they help you feel full, which reduces excess snacking and lowers your calorie intake. It does this by reducing the production of the hunger hormone, ghrelininside the body. High-protein diets are great for people who want to maintain muscle mass while shedding body fat. Add protein-rich foods to your diet such as seafood, eggs, meat and dairy products.
Eat plenty of good fats
The word “fat” gets a bad rap, and most people try to avoid anything that has the word “fat” in the name. While trans fats should be limited as much as possible, you need the good fats in your diet.
Sources of Include good fats Eggs, avocados, olive oil, fish and nuts, many of which are the pillars of the Mediterranean diet. A 12-month study revealed that the Mediterranean Sea has Long term weight loss is more successful rates when compared to low-fat diets. To take advantage of the benefits of healthy fats, you don’t necessarily need to increase your overall fat intake. Instead, you can look into areas where you can replace trans fats with healthier options.
Add fiber to your diet
Fiber is an essential carbohydrate that our bodies use to regulate sugar and aid digestion. High-fiber foods include fruits, vegetables, nuts and whole grains. The amount of fiber in your diet has been increased It is associated with weight loss. A recent study found that Eat more soluble fiber It also helped people reduce belly fat. Fiber can too Reduce your risks Heart disease and type 2 diabetes by reducing body fat.
If you can’t consistently get enough fiber from your food, you can try a supplement fiber supplement to your diet.
Refrain from sugary drinks
It’s not just about what you eat; The things you drink also play a big role in fat loss. Carbonated drinks, sweet tea, and alcohol will hinder your goals as I have been linked High levels of body fat. Complete these drinks with Healthy options like water or green tea.
Commit to regular exercise
Exercise is the other half of fat loss. Any form and amount of exercise is a valuable step towards your health. However, if you are looking to make huge strides in fat loss, there are specific exercises that you should make sure you get.
Strength training is an important part of the fat loss process. Studies have found that to be consistent Four weeks of strength training It resulted in an average decrease of 1.46% in body fat. It also has a unique benefit Stimulate your metabolismWhich means you will burn more calories.
Don’t worry if strength training makes your heart race. It can be intimidating, especially if you’re not experienced with weights or machines in a gym. Could you Strength training at home without any weights. Body weight exercises such as planks and Russian twists are excellent exercises that can strengthen your entire body. You can also opt for Barre’s video lessons or use resistance bands for at-home workouts. Remember, you’ll see greater progress if you pair changes in your diet with strength training.
Maximize your cardio
Aerobic exercise, also known as cardio, conditions your cardiovascular system by increasing your heart rate and oxygen utilization. Cardio is one of the most effective methods Lose body fat. While losing body fat due to cardio, so do you Build lean muscle mass and reduce your risk of injury by improving your fitness.
Make sure to prioritize cardiovascular exercises such as walking, running, and swimming in your exercise regimen. The CDC recommends 150 moderate minutes heart every week.
High intensity interval training
HIIT is an effective cardio workout that consists of bursts of increased activity and accompanying recovery periods. If you are looking for Getting rid of body fatHIIT workouts may be your solution. HIIT increases fat loss 28.5% compared to the fixed core drills. This is because of HIIT Burns more calories in less time.
Despite the various benefits, HIIT exercises should be one of many daily regimens. Experts recommend limiting high-intensity sessions to two to three times a week. You should also space them out with either rest days or low-intensity exercises.
You should be aware of The negatives of excessive HIIT workoutssuch as joint damage and disrupted metabolism. HIIT sessions can cause stress the hormone cortisol To leave you feeling anxious and stressed. Remember to always pace yourself.
Read more: Get your heart rate up with HIIT exercise programs
Above all, take care of your body
Diet and exercise are essential for losing fat. But you should never come at the expense of your health. Remember to always prioritize sleep. It is essential to your overall health and performance and can aid your fat loss journey by helping you Avoid gaining weight And Strengthen your physical activities.
You should also be mindful of how your efforts impact you your mental health And happiness. Mind and body work together. You can’t have one without the other. If you’re pushing yourself too far – physically or mentally – it’s okay to take a break and Take care of your needs.
The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions you may have about a medical condition or health goals.