In order to lose body fat for health reasons or to get back into those jeans that probably shrank in the wash, you’ll need some scientific knowledge, patience, and a healthy dose of self-acceptance..
To burn the jiggly bits, you first need to understand them first.
Men are from Mars, women are from Venus…
In addition, our bodies store, process, and burn fat in different ways.
There are additional considerations to be made, such as your age, way of life, and physical characteristics.
Little-to-no fat is little-to-no good
Just as dangerous as being overweight, having too little body fat. In order to function properly, your body requires a certain amount of “essential fat.”
Maintaining a body fat percentage of between 10% and 13% for women and 2% to 5% for men is required to achieve this goal. If you fall short of that, you run the risk of developing a number of health problems, including: vitamin deficiencies.
heart disease is more likely.
a compromised immune system, diabetes, and fertility problems
If you don’t have enough fat in your body, your muscles may begin to break down, making you feel weak and exhausted.
So how much fat is on me?
Body fat percentage can be measured in a variety of ways. Others may be more expensive or less precise but are easier to use or more accessible.
Consult a physician or personal trainer for the most accurate assessment of your body’s fat content. A person’s overall health isn’t taken into account in weight and size charts, so they’re not universal. And health is the most important thing.
How do I lose fat without losing muscle?
A higher level of muscle mass aids in fat loss. More muscle is lost with rapid weight loss than when weight is lost gradually.
Because of this, you should slow down, stop counting calories, and concentrate on keeping your lean muscles.
Don’t worry about the scale, either. There are times when readings are discouraging and misleading because a small amount of muscle weighs more than a large amount of fat.
In lieu of using a smartphone app, use a tape measure and a notebook to monitor your progress.
This way to the gun show
Muscle is built even if you don’t consider yourself a body builder by constantly carrying your own weight. It doesn’t matter if your muscles are hidden under a few extra pounds; the more weight you carry, the more muscle you have.
The following fat-burning suggestions also assist in the maintenance of lean muscle mass.
1. Strong is the new skinny
Mac from It’s Always Sunny in Philadelphia or extreme bodybuilders may conjure up images of strength training (aka resistance training). But getting jacked isn’t the only goal.
It is necessary to engage your muscles against a resisting force, such as lifting weights or holding a yoga pose, in order to build strength.
A study found that 10 weeks of resistance training may increase resting calorie expenditure by 7% and reduce body fat by 4 pounds (1.8 kg). Is it possible to burn calories while sitting still? You can count on us!
In another study, people with metabolic syndrome saw a 78% reduction in visceral fat (internal belly fat) after weight training.
There is a type of fat known as visceral fat that forms around your internal organs and can have serious consequences. The evil visceral fat can be thwarted by incorporating strength training into your workout routine.
Weight lifting is the most common form of strength training. You can also try yoga, gym machines, exercise bands, or even rearranging your furniture to get the same results.
2. HIIT me baby, one more time
Hitting the gym hard with short bursts of intense activity, known as high intensity interval training (HIIT), keeps your heart rate up and at ’em all the time.
It has been shown to increase fat loss because it burns more calories in a shorter period of time than other forms of cardio.
For the same amount of time, one study found that HIIT burns up to 30% more calories than other cardio.
Are you up for the challenge? Alternate between walking and sprinting for 30 seconds at a time while out for a jog or a walk. Your overall fitness will improve if you continue exercising while regaining your breath (known as active recovery).
“HIIT” is what we’d call it. #DadJoke
3. Don’t say “no” to cardio
Cardio activities include walking, running, dancing, and kickboxing (aka aerobic exercise). Your heart and lungs will benefit greatly from this form of exercise.
To burn visceral fat and boost metabolism, 20 to 40 minutes of moderate to hardcore cardio per day is ideal, according to research.
Need some #inspiration? Swim, bike, run, or chase your dog around the neighbourhood.
Nibbles, noms, and nutrition
A lot of work goes into keeping up with your health, weight, and the Kardashians. Just remember to eat something. Changing your diet even slightly can have a significant impact on how your body looks and feels.
4. Pour a refreshing (shot) glass of… vinegar?
Listen to what we have to say! Vinegar has been shown to improve cardiovascular health, regulate blood sugar, and boost your body’s ability to burn fat.
For 12 weeks, a study published in 2018 found that taking 1 to 2 tablespoons of vinegar each day helped people lose weight as well as belly fat and shrink their waistlines.
Is it some sort of enchantment? It doesn’t really satisfy your hunger, but it does keep you from overeating.
Next time your BFF offers you tater tots, tell her “no way brah — I’m chugging apple cider vinegar” (aka ACV).
If you really want to stop overeating, try drinking a little apple cider vinegar diluted in water before each meal. Why not? Dressings, marinades, and sauces all benefit from the addition of vinegar.
5. Move (bleep), get out the whey!
You don’t need to add protein powder to your post-workout smoothie. Protein, which can be found in a wide variety of delectable and nutrient-dense foods, has been shown to reduce hunger and aid in the reduction of body fat, including visceral fat, our longtime foe.
A high-protein diet has been shown to increase metabolism and preserve muscle mass, according to one study.
Eggs, chicken, almonds, and oats are examples of protein-rich foods.
beef and broccoli
In addition to making you feel fuller longer, protein can help you lose weight by lowering the number of calories you consume.
6. Are you a good fat, or a bad fat?
All fats are not the same in the nutritional realm. Some fats, like trans fats, can actually be beneficial to your health.
It takes longer for your stomach to empty after eating fat because it takes longer for fat to pass through the digestive tract. Fat, like protein, gives you a feeling of fullness while also keeping your hunger at bay.
Try one of these savoury fats:
avocados \snuts \sseeds
Olive oil and coconut oil are both good choices.
These foods are high in calories, even though they are delicious and a necessary part of a healthy diet. As a result, a small amount can go a long way.
7. Royals should be refined, not carbs
When it comes to carbs, refined sounds like a classy word, but it’s actually quite the opposite.
The bran and germ have been removed from the grains that make up refined carbs. Because of this, their fibre and nutritional value has also been obliterated.
To top it all off, eating too many refined carbs can result in fat storage, particularly in the abdominal area, which is known as visceral fat.
The amount of fat in your body can be reduced by cutting back on the amount of refined carbs you eat.
Pastries, pastas, and cereals are all high in refined carbs, which can be found in many of the most popular party foods. Because of their high glycemic index, these sneaky carbs can cause your blood sugar levels to fluctuate, which can lead to a state of extreme hunger.
Substitute delicious whole-grain carbs like quinoa, barley, oats, and whole wheat for refined carbs. Doing so will guarantee that you’ll be happier and healthier.
8. Fiber arts
Slowly absorbing water, soluble fibre fills you up and keeps you satisfied for a long time.
Those who increased their soluble fibre intake by 10 grammes per day for five years, without altering their diet or exercise routines, lost 3.7% of their belly fat, according to a 2012 study involving 1,114 adults.
The same study found that increasing fibre intake resulted in a weight loss of nearly 4.4 pounds (2 kilogrammes) over the course of four months.
These foods are high in fibre:
nutmeg and safflower
9. Sayonara soda & bye-bye booze!
Regular consumption of sugary beverages, such as soda, juice, and frappuccinos, is a surefire way to pile on the pounds.
Is there another one? Alcohol. If you’re drinking, you’re taking in a lot of calories that aren’t listed on the label. There are more calories in your weekly glass of rosé than there are in the empty promises made in the fantasy suite.
Drinking alcohol can also cause you to lose control of your impulse control, which can lead to overeating or unhealthy food choices.
Studies have also found a link between the consumption of these drinks and an increase in belly fat.
Drinking water or sparkling essence water is a refreshing, calorie-free alternative to these beverages.
Green tea can also be served hot or iced. You get a boost from antioxidants and caffeine, as well as a boost to your energy, immune system, and fat-burning capacity.
Is it impossible for you to give up those high-calorie beverages? Begin with a small goal in mind. In place of your favourite rosé, try a single glass of heart-healthy red wine or water each day. After a few weeks, you’ll see the benefits.
10. Be pro-biotic
The good bacteria that probiotics contain are specifically designed to benefit your digestive system.
Those who took probiotic supplements saw a decrease in weight and body fat percentage when compared to those who received a placebo, according to a review of 15 studies.
It’s as simple as taking a daily probiotic supplement or eating yoghurt, kefir, tempeh, sauerkraut, or kombucha to get the benefits of probiotics.
11. But first… coffee
Starbucks devotees rejoice: coffee can help you lose weight!
You can boost your metabolism and break down fat by drinking coffee because it contains caffeine, which stimulates the nervous system.
Caffeine has been shown in studies to increase metabolism and energy levels by 3-11%! In order to get through those early morning or late night workouts, you’ll need a lot more energy.
However, one study found that those who drank more caffeine were more likely to maintain their weight loss.
12. Unleash your inner Iron-(wo)man
Pumping iron and consuming it has long been known to burn fat. In order for your body to produce healthy blood cells, it needs iron.
Most people don’t get enough iron, which puts them at risk of developing iron deficiency-related health problems. For women, children, and those who are vegan or vegetarian, this is even more prevalent.
Your thyroid, a gland in your neck that produces hormones that regulate your metabolism, can be affected by low iron levels.
Reduced production of these vital hormones can put your thyroid out of balance, causing weight gain and a host of other unpleasant side effects such as tiredness or weakness.
In one study, 21 women with iron deficiency lost weight and had smaller waistlines as a result of their treatment.
If you have low iron levels, you may experience headaches, fatigue, dizziness, and shortness of breath.
Make an appointment with your doctor to have your iron levels tested. You can find out if you need to take a supplement with a simple blood test.
Meat, seafood, and fortified grains are all good sources of iron.
raisins and figs
vegetables with a lot of greenery
13. Cruising down the intermittent fasting lane
What’s the best option? That’s the question. But hold on — intermittent fasting allows you to accomplish both! You can lose weight and fat by alternating periods of eating and fasting with this diet.
Intermittent fasting can be done in a variety of ways. To begin with, some people limit their eating to specific times of the day, while others go even further and eliminate it entirely.
Resistance training combined with a strict 8-hour eating window resulted in both reduced fat mass and preserved muscle mass in a small study.
You don’t have to follow the strict rules of intermittent fasting.
The following are a few of the more popular methods for following this diet:
In the 16/8 method, stop eating and continue to eat.
5:2 weight loss
diet for warriors
14. The keto diet (Atkin’s 2.0)
What is the keto diet, and why is it so popular? As a rule, you should eat between 30 and 50 grammes of carbohydrates per day in order to achieve ketosis.
When your body doesn’t have enough blood sugar for energy, it instead burns fat for fuel, putting your body into ketosis. Cutting out carbohydrates can result in significant weight loss.
Research has shown that the keto diet is more effective than other low-fat diets in promoting weight loss. In addition, you won’t have to worry about feeling hungry or satiated because of the emphasis on more protein and fats.
It’s up to you to decide which of the many keto diet options is right for you based on your lifestyle. Talk to your doctor or nutritionist to find the best diet for you, as with any major diet change.
A healthy life isn’t all diet and exercise… there’s more!
When trying to lose weight, there are other things to keep in mind besides diet and exercise.
15. More zzz’s, less lbs
You need a good night’s sleep, no matter what time of day it is.
Several studies have shown that getting enough sleep can help you lose weight. 245 women took part in a 6-month weight loss programme, and those women who got at least 7 hours of sleep each night increased their chances of losing weight by 33%.
Despite the fact that everyone’s sleeping habits are unique, most scientists agree that getting at least 7 hours of sleep each night is essential for maintaining a healthy weight.
On the other hand, if you don’t get enough sleep, your hunger hormones may be altered, increasing your risk of weight gain.
Be sure to stick to a regular sleep schedule in order to get a good night’s rest. Caffeine and using your phone right before bedtime are both bad ideas.
16. Hakuna matata
At some point in our lives, we’re all going to be under some kind of strain.
Cortisol, a stress hormone, raises blood pressure, weakens the immune system, and can lead to weight gain when released by the body in response to stress.
You can prevent the spread of cortisol and lead a happier life by finding ways to reduce stress.
Yoga, meditation, and other hobbies can help alleviate stress.
Stress-relieving properties can be found in a wide variety of things. Find what works best for you. Stress is a part of life, but how we deal with it is what matters most.
Let’s break it down: a summary
However, body fat is essential for your health despite its bad reputation. A healthy metabolism and hormone levels are maintained by fat. You’ll want to keep some fat on your body.
However, good things don’t always come without bad ones. There are some types of fat that can put you at risk for life-threatening diseases, such as visceral fat.