How to lose body fat
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| lose body fat |
1. Muscle exercise to lose body fat.
To strengthen your muscles and make your body lean, muscle exercise is on the top of the tips to lose fat.
Muscle exercises increases muscle mass and helps in reduction of fat and flow of blood in blood vesicles and muscles
Research reveals that muscle workout helps in weight loss and helps in maintenance of good health.
According to a review of 55+ studies, muscle
workouts for at least 1 month decreases fat of at least 1.46%.
Another study showed that 5 to 6 months of workout
can make a person’s body completely lean if he/she follows diet and
continuously workout to maintain a healthy body.
Exercising your muscles helps in burning
calories and make your muscles fat free.
Muscle strengthening activities may involve
cycling, jogging, climbing, weight lifting etc.
2. Follow protein diets to lose body fat.
Multiple researches have proved that eating
high protein diets with lower risk of fat helps in reducing obesity. Some of
the protein diets are beans, soy, lean beef, eggs, nuts and fish.
High protein diets helps in the maintenance of
lean body and increase in the absorption of calcium in body which is very
beneficial for bone health.
Increasing your protein intake may help in repairing your muscles and strengthening muscles and make your body a healthy body to live longer.
3. Sleep well to lose body fat.
Sleep is like nutrition for the mind. Humans require
nap of at least 7 to 9 hours each night.
Getting less than that, can contribute in
making dark circles under eyes pain in legs and other muscles of body.
So make sure that you are achieving a complete
nap of at least 7 hours or more.
Less sleep activates a cortisol spike. This is
a stress hormone that alerts your body to save power to provide you energy
while you’re waking hours.
Another study presented that getting a single
less hour of sleep per night led to increase fat in people that consumes a low
calorie diet.
A lack of sleep may contribute to negative changes in hunger hormones, higher appetite, and an increasing risk of obesity.
4. Intake of organic food to lose body fat.
Increasing the intake of organic foods in your
diet may help to prevent weight gain.
A 10-month study concluded
that consumption of healthy fats from olive oil and nuts helps long-term
weight loss.
Olive oil is a good source of fat that helps
in reduction of weight and belly fat compared with diets without olive oil
Keep in mind that healthy fat is still high in calories, so it’s important to control your consumption.
5. Consume sugar free
beverages to lose body fat.
Sugar free drinks contain low calories and
carbohydrates these drinks helps in weight loss. Quitting sugary drinks is the
easiest way to promote long-term, fat loss.
Drinks containing high level of sugars can
increase the body fat and increasing fat in human body contributes in diseases
and other medical unfitness.
Beverages that contain higher amount of sugar
levels like soda are
often packed with calories and provide little nutritional value to the consumer.
Drinks containing sugar causes belly fat and
increases the risk of diabetes and obesity.
Sugar free beverages like green tea that
contain healthy bioactive compounds and may help in functioning of brain are
very beneficial to reduce weight.
Green tea is a good source of fat burning and helps in functioning of brain. Green tea contains antioxidants that lower the risk of cancer.
6. Adequate intake of fiber to lose body fat.
A study concluded that consumption of 30 grams
of fiber per day helps in weight loss.
Adequate amount of fiber helps your blood
pressure stability and improves response of your body to insulin.
Soluble fiber — which is present in organic foods
— absorbs water and moves through your digestive system slowly, which helping
you feel full for long time.
According to studies, increasing your intake of high fiber prevents weight gain. Fruits, vegetables, nuts, and seeds contain high amount of fiber.
7. Increase cardio exercise to lose body fat.
Aerobic exercise is one of the most common
forms of exercise that specifically trains the heart and lungs and improves the
flow of originated blood in body.
Adding cardio exercise to your daily routine
may be the most effective ways to increase fat burning and weight loss.
Studies have found that aerobic exercise
increases muscle strength and decreases belly fat and waist circumference.
20–30 minutes of cardio exercise each day like jogging, cycling, and swimming are sufficient to full fill your daily cardio exercise.
8. Use of coffee to lose body fat.
Drinking coffee can burn calories fast during
the workout and also after the workout.
Caffeine has ability to enhance fat burning
during exercise, for untrained or sedentary.
Review of 10+ studies concludes that coffee
intake has a lower risk of obesity, higher caffeine intake helps to a higher
rate of health maintenance.
Health benefits of coffee, avoiding adding cream and sugar is the best source of fat burner and plays important role in reducing obesity.
9. High intensity interval training (HIIT) to lose body fat.
High intensity interval
training (HIIT) is a form of exercise
that is effective to lose fat.
According to studies, HIIT burn up to 30% to 40% more calories than other types of exercise.
10. Add probiotics to lose body fat.
Probiotics are beneficial bacteria found in
digestive system. These bacteria play a role from immunity to mental health maintenance.
Increasing intake of probiotics through diet helps
in fat burning and support weight loss.
One review of 10+ studies showed that people
who use probiotics experienced larger reductions in weight.
Taking supplements is, convenient way to get concentrated dose of probiotics each day. Alternatively, you can have probiotics like kefir, tempeh etc.
1 Comments
Good that was very helpful for me
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