There are so many reasons why people want to lose weight. It can help lower the risk of chronic diseases such as obesity, arthritis, type 2 diabetes, high blood pressure, heart diseases, stroke, and cancer. Losing weight can also make you fit and give you a healthy and well-looking body. In this article, you will learn why you should focus on losing excess fat and not body weight and some of the best ways to reduce body fat.
Many obese and overweight people set goals to reduce weight instead of focusing on burning off unnecessary fat. Focusing on losing weight will lead to a weaker-looking body. Focusing on burning the excess fats will give you a healthier-looking and well-shaped body. Here are some of the ways that you can use to lose excess body fat:
1. Get enough sleep
Getting enough sleep is good for your overall health. People with healthy sleep cycles tend to gain less weight than those whose sleep cycles are disturbed. Good quality sleep can help improve fat burning. Limiting your exposure to blue light before bed can help improve sleep. The best way is to avoid using your iPhone or tablet for at least one hour before bedtime. Doing that will make it easy for you to fall asleep and give you a quality good night’s sleep. Learn more tips on how to improve sleep.
2. Reduce your calorie intake
Avoiding drinks with liquid calories such as punch, sugary sodas, fruit drinks, alcohol, sports drinks, milkshakes, and coffee with sugar can help you lose excess fat. Studies suggest that drinking one can of soft drinks rich in sugar every day for one year can make you gain up to 15 pounds (6.75 Kgs). Many people forget to quit taking sugar-rich soft drinks when they are trying to lose body fat. Even fruit juice is not good for you when you are trying to lose excess fat. That is because fruit juice has the same amount of sugar or even more as fizzy drinks. You should replace such drinks with eating raw fruits and drinking plenty of water to accelerate fat loss. Eating fruits is beneficial because they have fiber that helps enhance digestion and maintain healthy blood sugar levels.
3. Low-intensity Steady State Cardio (LISS)
Many people think that high-intensity workouts are the best for fat loss. What these people don’t know is that rough workouts can cause both mental and physical fatigue. LISS is the leased-focused fat loss technique, but it gives the best results. It focuses on maintaining a steady pace rather than switching to a steady one. LISS aids fat burning by increasing blood flow and enhancing oxygen supply to the cells.
You don’t have to be a fan of going to the gym or weight lifting to get these fat loss benefits. Most of the best fat loss exercises don’t require going to the gym. The best weight loss exercises include:
- Interval training
4. Caffeine intake
Caffeine is a stimulant. It can help boost the rate of metabolism and breakdown of fats. One of the safest ways of consuming caffeine is adding coffee to your schedule. To prevent more calorie build-up, you should drink coffee without added sugar, milk, and cream.
Caffeine is good for your health, but too much of it can have detrimental effects on your health. Too much caffeine can cause dehydration, dizziness, headaches, insomnia, anxiety, dehydration, abnormal heart rhythm, and restlessness. You should limit your caffeine intake to 400 milligrams per day. That equals to three to five cups of coffee per day
5. Don’t skip meals
Many people who are looking to lose fat skip meals. They think skipping a meal can help them lose fat. That is not true. Skipping meals is never a good option, it instead makes you eat more than you should. Skipping a meal is like starving your body and it can harm your lean body mass, bones, organs, and water. According to recent studies, people who chose starvation to lose weight end up having a decreased lean body mass. The best way to reduce your calorie intake is to choose a healthy diet and take small portions throughout the day.
6. Probiotics consumption
Adding probiotic-rich foods such as yogurt, kefir, kimchi, tempeh, and pickles to your diet can help improve your overall health. Studies also show that probiotics can help keep weight under control. Adding probiotics to your diet can help you lose belly fat.
Lactobacillus rhamnosus is the best probiotic for fat loss. Studies are showing that it can help reduce body fat by four to six percent in six weeks. The best sources of this probiotic are yogurt, Sauerkraut, kimchi, and Sourdough bread.
7. Stay hydrated
Water is essential for your well-being. It is a natural detoxifier. You should drink at least six glasses of water every day. Lack of enough water in the body (dehydration) can slow the rate of metabolism and fat loss. Dehydration can also increase your body mass index (BMI).
Drinking a glass of water for about 30 minutes before mealtime can help reduce your appetite and make you feel fuller. That will make it easier for you to control your calorie intake.
8. Protein diet
There is no safer diet than the one rich in protein when you are trying to lose weight. A high protein intake can help you burn up to 100 calories per day. A protein-rich diet can also help suppress hunger hormones and reduce appetite.
Proteins are also the building blocks of your muscles. Eating adequate amounts of protein will help you maintain your muscle mass and strength. A protein-rich diet is a must-have for everyone who is physically active, lifting weights and those who are trying to gain muscle mass and strength.
Protein is also good for your bones. People who eat more protein are able to maintain their bone mass better as they age and at low risk of developing osteoporosis and arthritis.
9. Avoid stress
In today’s lifestyle, it is impossible to stay stress-free. Fortunately, there are several techniques that you can use to reduce your stress levels. According to studies, stress can interfere with metabolism. Slowing metabolism increases the rate of fat gain. Some of the best techniques that can help lower your stress levels include:
- Mindfulness meditation
- Mental imagery relaxation
- Listening to relaxing music
- Progressive muscle relaxation
- Spending time with friends and family
- Walking a dog
- Spending time in nature
If you are unable to lower your stress levels with the above techniques. You should consider talking to a doctor. Remember, if you fail to act on time, stress can progress to anxiety and depression.
10. Cook with coconut oil
Cooking your meals with coconut oil can help burn abdominal fats. The Medium Chain Triglycerides (MCTs) in coconut oil have shortened carbon chains. As a result, MCTs metabolize rapidly into ketones and energy. Adding foods that are rich in MCTs to your diet can help reduce fat accumulation in the body. Coconut oil is good for stir-frying and sautéing, but for you to achieve better results, you should keep your burner at medium heat when you are cooking with coconut oil. Keeping the burner high when cooking with coconut oil will destroy some beneficial fats in this oil.
You can’t magically lose body fat. It can’t happen overnight. You need to be patient and consistent. With the above 10 ways to lose body fat, you might have to wait for several weeks to see positive results.