6 Finest Methods to Cut back Physique Fats

6 Best Ways to Reduce Body Fat

6 best ways to reduce body fat

1. Focus On Overall Fat Loss: While it is tempting to improve certain parts of the body (e.g., striving to shrink your waistline or lose back fat / triceps fat), studies consistently show that reducing fat spots is ineffective is. To combat the fat you see on your body no matter where it is, you need a total body fat plan. While exercise can speed things up (and can help you get the weight down), we know that changing your diet NOW is the most effective strategy for seeing your body fat decrease over the next few weeks. Follow your motivational program closely 80 percent of the time and you will achieve just that. We are focused on reducing body fat, not the scales.

2. Add the weights: we keep saying it, but some people still hesitate to try. The reason? Some are intimidated by lifting weights while others are nervous about going to a gym that is full of body-beautiful people. Rest assured that most gyms are very comprehensive and come in all shapes and sizes. And you can't always ignore the research. The studies consistently show that lifting weights helps you burn body fat. At the same time, it increases muscle mass, thereby speeding up your metabolism (which can slow down as you get older) so it's really a win-win situation. In fact, a study of over a hundred people showed that strength training alone (or in combination with aerobic exercise) was more effective at increasing muscle mass than aerobic exercise alone.

The current lockdown and closure of health and fitness centers doesn't mean you can't lift weights at home. If you don't have access to a range of weights, you can improvise. An easy and super quick method is to use an old backpack and weigh some rocks to get your ideal weight.

3. If you have the time, try HIIT: The ideal exercise regimen for fat shifting involves two or three cardio sessions per week (brisk walking / cycling / spinning / swimming) combined with two weight sessions (ideally 30 minutes long). and some stretching. However, if you have the time and don't mind high-intensity workouts, try three or four HIIT sessions a week instead (all you need is 20 or 30 minutes a minute).

4. Ensure a steady stream of protein: Protein is a hero for reducing fat: It keeps you full, curbs your appetite and "nourishes" your muscles. Adequate protein is important if you want to maintain muscle mass during a weight loss program (without this protein, your body will lose muscle). Those who stick to the program (and supplement strength training) usually see muscle gain with a corresponding decrease in body fat. Why is muscle important? Because, unlike your fat stores, it is metabolically active. It actually burns calories just because it's there. So it's important to eat good quality protein every three to four hours (think of chicken, fish, tofu, eggs, lean meats, cheese, Greek yogurt, beans, legumes, and nuts). And if you're concerned about this growing midrift, you'll be pleased to hear that studies show that consuming more high-quality protein with meals is also linked to less belly fat. What better reason to try our high protein / low carbohydrate lasagna tonight?

5. Cut out refined carbohydrates: Examples of refined carbohydrates are pasta, white bread, breakfast cereals, and other prepackaged ingredients. I'm on my own carbohydrate detox now (I allow myself one a day) as I need to change about seven pounds. The cold weather made me turn to my old friend the baguette (listen to our podcast on how shedding the bread almost guarantees weight loss), but my jeans kept telling me it wasn't worth it (surprise, surprise!). So instead of wraps I'll be using. Lettuce leaves and although I'll be enjoying my chickpea curry tonight, this time it's served with cauliflower rice instead of regular rice. I like to forego it because I know I'll see the difference in two weeks – it works every time (that and the next point – crucial).

6. Sleep in good quality: All of the above are wasted efforts if your sleep is poor. Stress and poor sleep immediately put a brake on weight loss. Research shows that good sleep helps regulate our appetite and can actually help us lose weight. In fact, some studies show that just one bad night can increase ghrelin levels (the hungry hormone), so every night counts. You may think you're getting just enough sleep, but about eight is optimal. It's also the quality of your sleep that matters. You may think that watching a Netflix series in bed on your laptop or smartphone helps you relax, but it's similar to ours that a cigarette helped us relax years ago. The truth is that blue light from screens stimulates your brain (just at the wrong time) and can either delay falling asleep or reduce the amount of REM sleep you get. A lack of REM sleep can have negative effects on physical and emotional health, as this is the phase of sleep where we process our emotions, often through dreams. Blue light from screens is also a powerful suppressor of melatonin, the hormone that controls your sleep / wake cycle or circadian rhythm. Research shows that the smartphone's screen time at night was associated with decreased sleep quality, shorter sleep times and longer sleep times. Worse, there are some studies emerging that link too much screening time to life-threatening diseases like cancer and even obesity. Time to download our free sleep report.

Get your fat burning drive TODAY and you will lose body, enjoy your summer so much more. Don't wait until it's too late – start reducing body fat now.


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