CNET Wellness believes you can be healthy at any size. We also recognize that health and body image are complex and personal issues and that some readers have weight loss goals. This article provides guidance on this topic. Learn more about fatphobia here. If you are struggling with an eating disorder, call or text the National Eating Disorders Association Helpline at 800-931-2237.
_________________________________________________________________________________________________________________ We need body fat to function. Without enough body fat, our body can start to break down muscle to compensate, leaving us exhausted and tired. Lack of body fat can also lead to a deficiency in fat soluble vitamins, which can put you at risk of health complications such as night blindness, hemorrhage and infertility. That said, carrying too much extra fat can lead to serious health problems such as cardiovascular disease, high blood pressure and diabetes.
If you have excess body fat that you’re looking to get rid of, you’ve come to the right place. We’ll talk about body fat, what it does for us, and how to get rid of the excess.
What is body fat?
Before looking for how to lose it, we must understand what body fat is and what function it serves our body. Body mass is made up of two parts: body fat and lean body mass. Lean body mass is the weight of everything in your body except fat, such as muscles, ligaments, bones, tendons, tissues, and organs. Fat mass is your body fat. Body fat is how our bodies insulate and protect our organs. It is also how we store energy.
Your body fat percentage is not the same as your body mass index. BMI is the long-standing measure doctors are used to determining a person’s body fat, but this does not take into account the weight of your bones, muscles and organs when determining body fat.
A much better measure is your body fat percentage and body fat distribution, which gives you an overview of your overall health. Our body needs a good amount of body fat to make sure everything is working properly. However, if you have too much of it, it can reflect badly on your long-term health.
how to lose body fat naturally
Fat loss is simple in theory: you need to burn more calories than you take in. It’s all about maintaining calories. do not forget to create realistic goals that don’t deprive your body of what it needs in the name of caloric intake.
Making healthy, lasting changes is the key to long-term body fat loss. Don’t believe any fad diets or quick fixes. Changing your diet and establishing an exercise regimen is the most effective way to lose body fat. Here’s what you need to know.
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Start by rethinking your diet
Before you do anything, stop and take balance sheet of your diet. Are there any obvious areas you need to change? Don’t worry if you don’t know where to start; there are key things you can add or exclude from your diet to lose body fat naturally.
Aim for a high-protein diet
diets rich in protein promotes fat loss because they help you feel full, which will cut down on extra snacking and lower your calorie intake. It does this by decreasing the production of the hunger hormone, ghrelin, in the body. High-protein diets are great for people who want to maintain muscle mass while losing body fat. Add protein-rich foods to your diet like seafood, eggs, meat, and dairy products.
Eat lots of good fats
The word bold has a bad reputation, and most people try to avoid anything with the word bold in the name. Although you should limit trans fats as much as possible, you need good fats in your diet.
Sources of good fats include eggs, avocados, olive oil, fish and nuts, many of which are mainstays of the Mediterranean diet. A 12-month study revealed that the Mediterranean has greater long-term successful weight loss rate compared to low-fat diets. To reap the benefits of healthy fats, you don’t necessarily need to increase your fat intake overall. Instead, you can look for areas where you can replace trans fats with healthier options.
Add fiber to your diet
Fiber is an essential carbohydrate that our body uses to regulate sugar and aid digestion. Fiber-rich foods include fruits, vegetables, nuts, and whole grains. Increasing the amount of fiber in your diet has been linked to weight loss. A recent study found that more soluble fiber also helped people reduce belly fat. Fiber can also reduce your risk heart disease and type 2 diabetes by reducing fat in the body.
If you can’t get enough fiber from your diet, you can try adding a fiber supplement to your diet.
Ban sugary drinks
It’s not just about what you eat; the things you drink also play a huge role in fat loss. Sodas, sugary tea and alcohol will hinder your goals as they have been associated with higher levels of body fat. Complement these drinks with healthier choices like water or green tea.
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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’re looking to make significant progress in fat loss, there are specific workouts you need to make sure you get.
strength training
Strength training is an important part of the fat loss process. Studies have shown that strength training for four weeks resulted in an average reduction of 1.46% in body fat. It also has the unique advantage of boost your metabolismwhich means you will burn more calories.
Don’t worry if strength training gets your heart pumping. This can be daunting, especially if you’re new to weights or machines in the gym. You can bodybuilding at home without any weight. Bodyweight exercises like planks and Russian twists are great workouts that can strengthen your whole body. You can also opt for Barre video classes or use resistance bands for home workouts. Remember that you will see the most progress if you combine changes to 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 consumption. Cardio is one of the most effective ways to lose body fat. While losing body fat with cardio, you are also build lean muscle mass and reduce your risk of injury by improving your physical condition.
Be sure to prioritize cardiovascular exercises like walking, running, and swimming in your workout routine. The CDC recommends 150 minutes of moderation cardio every week.
High Intensity Interval Training
HIIT is an effective cardio workout consisting of bursts of increased activity and accompanying recovery periods. If you are looking to lose body fat, HIIT workouts may be your solution. HIIT increases fat loss by 28.5% compared to regular cardio workouts. This is because HIIT burn more calories in less time.
Despite the various benefits, HIIT workouts should be one of many daily regimens. Experts recommend limiting high-intensity sessions to two to three times per week. You should also space them out with rest days or low-intensity workouts.
You should be aware of the disadvantages of excessive HIIT workoutssuch as joint damage and disturbed metabolism. HIIT workouts can cause stress cortisol hormone soar, leaving you anxious and nervous. Remember to always pace yourself.
Read more: Increase Your Heart Rate With These HIIT Workout Programs
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Above all, take care of your body
Diet and exercise are essential for fat loss. But they should never be at the expense of your health. Remember to always prioritize sleep. It is essential for your overall health and functioning and can help you on your fat loss journey by helping you avoid weight gain and increase your physical activity.
You should also be aware of how your efforts affect your sanity and Happiness. Mind and body work together; you can’t have one without the other. If you push yourself too far – physically or mentally – you can pause and take care of your needs.
The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.
