How to reduce body fat –

Want to find out how to reduce body fat? We have prepared a guide with everything you need to know.

12 WAYS (BACKED BY SCIENCE) TO SAFELY REDUCE BODY FAT

Losing fat safely and effectively is a long-term endeavor. People who lose weight quickly by following the latest fad diet, starving themselves or overdoing it at the gym often gain all – or more – of the pounds they’ve lost back. Unless you focus on the big picture, weight loss results will be temporary.

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Eat more good fats

Instead of following a low-fat diet, focus on eating beneficial “good” fats like polyunsaturated fats and limiting unhealthy “bad” fats like trans fats.

Fat actually helps you lose weight because it slows down digestion and helps you feel fuller after a meal. Consume heart-healthy monounsaturated and polyunsaturated fats by including fish, avocados, olives and olive oil, eggs, nuts and other nuts, peanut butter (and other nuts), seeds and dark chocolate. At the same time, avoid trans fats, which are found in fried foods, shortening, margarine, baked goods and processed snacks.

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Abandon ultra-processed products and refined sugars

A recent study found that, starting at age 5, nearly 70% of the average American’s diet consists of ultra-processed foods, which is not good news for body fat. The main sources of unwanted oils and fats in the modern Western diet are not meat and poultry, but breads and baked goods, along with spicy sauces. They are loaded with unhealthy fats that are often combined in a dizzying and outrageous variety with sugars, sodium, which makes them hyper palatable and addictive. People also tend to overeat highly processed, low-nutrient prepackaged foods such as candy, doughnuts, chips, and margarine.

Brazilians consume 50% more sugar than recommended by the World Health Organization (WHO). This means that, per day, each Brazilian consumes an average of 18 teaspoons of the product (which corresponds to 80g of sugar/day)and the maximum limit recommended by the WHO for an adult is 12 spoons, as shown by Department of Health Promotion (Depros/Saps/MS) Refined sugars, a staple ingredient in ultra-processed foods, are empty calories. Reducing caloric intake encourages the body to utilize its fat stores, thereby helping to lower body fat percentage.

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Be careful what you drink

Soda, alcohol and other highly sweetened liquids can account for up to 30% of a person’s daily caloric intake and often contain high fructose corn syrup, which has been linked to fatty liver disease and other diseases in the human body.

Instead, drink more water. More than half of American adults don’t drink enough water because they are too busy, forget or don’t keep track. Drinking water is essential for burning fat from food and drink, as well as stored fat. In fact, a survey at Frontiers in Nutrition found that increasing water intake led to increased lipolysis (breakdown of fat) and reduced growth of new fat.

How much water do you need? The general rule is to drink 35ml of water for every kilo.

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Increase protein consumption

Diets high in quality protein can help you lose body fat by promoting satiety, helping you retain muscle mass while losing body fat, and increasing diet-induced thermogenesis (the burning of calories from digestion).

Consuming protein also helps to decrease the production of ghrelin, the hunger hormone, and to crave less sweets and carbohydrates. One study found that increasing protein consumption to 25% of a person’s daily calories helped reduce cravings by 60% and halved late-night snacking cravings. Adding more protein to your diet can also help boost metabolism so your body burns more calories throughout the day.

Get 15% to 25% of your daily calories from quality protein sources to help with weight loss, depending on your age, gender and activity level.

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Consume more fiber

Fiber fills you up and takes longer to digest than sugars, proteins and carbohydrates. Research shows that patients who consumed 30 grams of fiber per day and were given no other dietary parameters lost a significant amount of weight. In addition to weight loss, fiber is heart-healthy, good for gut health, and may reduce your risk of diabetes and certain cancers. Consume oats, vegetables, fruits, beans and wheat bran, recognized sources of fiber.

Studies also indicate that fiber is great for reducing stubborn belly fat, which is important as excess belly fat brings with it a host of additional health problems, including an increased risk of type 2 diabetes and cardiovascular disease.

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Supplement with fermented products and vinegar

A healthy gut microbiome is a critical link to losing body fat in a healthy way and keeping it off. Eating naturally fermented foods like pickled vegetables, sauerkraut, kimchi, kefir, and yogurt fills your gut with healthy bacteria and provides the substrates they need to thrive.

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Throw away chemicals that can alter hormones

You may not pay much attention to what materials your food is packaged or served in, but if fat loss is your goal, check plastic for obesogens.

Obesogens are hidden chemicals that create an imbalance of our hormones, take control of our metabolic systems, and even cause the growth of fat in the body. Exposure can lead to decreased growth hormone secretion, imbalanced cortisol levels, and increased insulin resistance.

These chemicals are compounds found in nonstick cookware, plastics, food packaging, pesticides, herbicides, artificial sweeteners, and hormones that are injected into livestock. An example of an obesogen you might recognize is Bisphenol-A (BPA), which is a synthetic estrogen used to harden plastic for items like water bottles and plastic food containers.

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Add strength training to your routine

Diet is a big part of losing fat, but exercise is just as vital. And when it comes to optimizing fat loss, you want to be picking up some weights.

When we look at diet alone versus diet plus resistance exercise such as strength training or strength training, studies consistently show that the most significant reductions in fat mass happen when you combine diet and strength training. Also, if you add lean muscle mass while reducing fat mass, the body gets toned faster.

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increase the cardio

Cardiovascular exercises, those that include continuous exercise like walking, running and cycling, are also important for fat loss. They help burn calories efficiently and boost metabolism.

To get the most out of fat-burning aerobic exercise, determine your maximum heart rate by subtracting your age from 220. The most effective fat-burning heart rate range seems to be around 70% to 80% of that number. And like many of the other variables presented here, the right amount of cardio to lose fat varies from person to person.

Race Bootcamp: Functional, bodybuilding and cardio in a room with special climate control (Bio Rhythm/Disclosure)

If you want to accelerate your fat loss, consider adding high-intensity interval training (HIIT) to your workout as well. HIIT involves alternating short bursts of high-intensity activity with short intervals or bouts of lower-intensity exercise. Studies show that this method of exercise can result in 28.5% greater overall fat loss than steady-state aerobic exercise such as brisk walking.

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Increase basic metabolic rate

Non-exercise activity thermogenesis describes all calories burned out just doing normal daily tasks, such as cooking, vacuuming, taking out the trash, going to the supermarket, walking your pet, etc. While this activity may not seem like a big deal, everything counts when it comes to reducing body fat.

On the other hand, spending a lot of time sitting or living a sedentary lifestyle can increase fat accumulation. In fact, studies show that a low metabolic level is associated with obesity. Look for small changes you can make daily to increase your basic calorie expenditure, such as taking the stairs instead of the elevator, parking your car at the end of the lot, or helping your neighbor carry groceries.

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sleep more

Sleep is an important part of our biological clock. This clock is also called the “circadian rhythm”, and comprises the 24 hours of the day. (Marcus Aurelius/Pexels)

Research shows that adults Those who sleep less than seven hours per 24-hour period are more likely to be obese compared to those who sleep at least seven hours regularly.

Sleep is an essential component of losing weight and toning your muscles. Sleep deprivation interferes with leptin and ghrelin, the two hormones that regulate appetite, which makes you more likely to indulge in poor eating habits.

Cortisol is another hormone that increases when you are sleep deprived. The body also releases it in response to stress, and it is a major contributor to fat accumulation in the abdominal area.

Since the average adult sleeps six hours or less, feel free to use your desire to lower your body fat percentage as an excuse to get to bed early.

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eat slower

It takes about 20 minutes for the average person’s GI tract to start signaling the brain that it is full. By slowing down and savoring the meal for longer, you’re allowing your gut the time it needs to tell your brain that you’ve had enough, which can help you avoid accidental overeating.

Try eating until you’re 80% full, then give your brain some time to catch up. Chances are, if you wait a few minutes, you’ll end up eating less and thus decreasing body fat before it builds up.

WHAT YOU NEED TO KNOW ABOUT REDUCING BODY FAT

Why is body fat important?

A healthy amount of body fat is necessary for the human body to function properly – there is a minimum amount that female and male bodies must have to keep functioning. On the other hand, excess body fat has been linked to an increased risk of heart disease,…