We all have different reasons of shedding off some fat. Be that you want to improve your self-esteem, become healthier, get a good night sleep, survive operations, among other reasons, there are common ways on how to reduce body fat to achieve your goal.
So, what are some of the most effective methods on how to reduce body fat fast? Covered in this article are these methods. Make sure that you read to the end and ensure that you apply them if you are one of those who looks forward to cutting out some fat.
How to Reduce Fat Fast: 10 Tips you must know
1. Eat healthy
What is the point of going to the gym, while you still take more calories that you can burn? Thus, our first tip to help you reduce your body fat is that you improve your diet. Cut out all processed foods, refined carbohydrates, high-calorie foods, and replace these with vegetables, thermogenic foods, low-sugar and low-fat foods. Always ensure that your calorie intake is less than what you burn, as this is the only way your exercises will yield results.
2. Vary your cardio
While you might be engaging in rowing, swimming, cycling, sprinting, just to name a few, it is crucial that you do not engage on the same activity day in day out. Make sure that you vary your workouts, and not only what you participate in, but its intensity too. This will protect your body getting used to the same activity to a point where it is no longer effective.
3. Lift some weights
Weight training is another method to learn how to reduce body fat. After you participate on a weight training workout, your body’s metabolism can be boosted for about 36 hours after the workout. What does this mean? If you burn ten calories per hour while seated, you will burn 15 calories per hour for the subsequent 36 or so hours, which will be a great plus in your fat reduction journey.
Another reason why lifting weights will help you to burn fat is that it will help you to form lean muscles. Muscles keep your metabolism running, meaning that the more muscle mass you have, the more the fats you will burn. This explains why men eat more than females but remain fit.
4. Drink milk
Based on several studies, those people who take milk on a daily basis cut more fats than those who do not drink milk. The reason behind this is that milk is rich in calcium and vitamin D. These two nutrients are related to diet-induced weight loss. As such, taking more low-fat yogurt and milk that is fat-free will help you burn extra calories.
5. Increase your water intake
You may wonder how staying dehydrated will help you reduce your body fat. There are several ways by which water will assist in this. First, an intake of water will boost your metabolism. As such, every time you take a glass of water, your body begins to burn calories as it processes whatever that is coming in. Secondly, water will let you feel full, thereby reducing the need of you to eat more.
What’s more is that water powers your workouts while it boosts your energy levels. This means that due to increased energy, you will not give up on your workouts fast which will help you work more and consequently burn more fat. Lastly, water will help you cut out on taking other drinks such as soda to curb your thirst, which will enable you to reduce your fats due to less sugar intake.
6. Consume iron-rich foods and proteins
Foods rich in iron improve your thyroid function. The thyroid gland produces hormones that boost your metabolism. As such, the more legumes, nuts, seeds, among other iron-rich foods you consume, the higher the chances of burning a lot of body fat. On the other hand, consume foods that are rich in proteins.
The reason why protein-rich foods will help you to reduce body fat is that they require more energy to digest. Therefore, this improves your metabolism which will let you burn additional fat. More to this, proteins can make you full for long thereby reducing overeating.
7. Eat smaller portions 5-6 times a day
Instead of taking a full plate of food during your lunch break, divide this meal so that you eat small portions at several intervals. The reason behind this is that your body works each time you are eating so that it cuts body calories. So, eat smaller meals regularly since you will cut more fats that eating a lot at once.
8. Do not skip meals
Skipping meals will make you fat, and there are several reasons to support this. If you skip a meal, your metabolism will go down, meaning that you will reduce your calorie burn. Even worse, you will get more food cravings, making you eat unhealthy snacks. Another reason why skipping meals will make you fat is that once you fail to eat, you reduce the functionality of your liver.
As such, it will stop responding to insulin meaning that it will keep producing glucose which is pumped to the blood. The result will be that the excess glucose produced will be stored as fat, and not only that, but it will damage your organs and trigger type 2 diabetes.If you are looking to learn how to reduce body fat fast
9. Take your time during meals
Remember, you are not in an eating competition. So, take your time to chew food. This measure will enable you to note immediately you are full so that you do not overeat. When you eat quickly, the chances are that you will not know when you are full, meaning that you will eat more only to discover it when you clear your plate. With time, this may become a behavior that you might not be able to stop, which will make you add more fats with time. So, take time to chew your food and enjoy your taste, since then you will manage to eat smaller portions.
10. Do not cut your sleeping time
Time and another, we have heard that exercising and taking the right food are the key to a healthy fat reduction goal. However, most of us do not know that sleep comes to play when ensuring the effectiveness of these two measures. If you deprive yourself of enough sleep, you will become fat. The first reason behind this is that failure to sleep enough will make you tired which consequently makes you feel less energetic.
As such, you will not be in the mood of workouts, and you will crave for more food which will make you eat more. Moreover, failure to get enough rest will affect the hormones that control your fats cells, and even worse, you will become insulin resistant. Hence, this will make your body to store fat into the wrong places. So, do not prioritize your workouts so that you deprive yourself some sleep as you will not reach your intended goal.
How to reduce body fat fast : 2 weeks Challenge
The tips included in here are the answers to your question on how to reduce body fat fast. However, remember that reducing your body fat is not a one-day thing. It takes some time to reach your goal. So, consistency is the key.
Make the tips listed above a day to day thing, and ensure that you alter them so that your body does not adapt. More to those points, make sure that you cut down your alcohol intake and if possible stop taking alcohol altogether. Also, get a personal trainer and a person who is on the same journey as you, as these individuals will let you stay motivated.