Healthy Body, Healthy Life!

A healthy measure of body fat is essential for the legitimate functioning of your body. While carrying a higher fat ratio in the body has been connected to an increased risk of type 2 diabetes, heart disease, cancer, and osteoarthritis, having too little body fat comes with similarly dangerous side effects.
When it comes to reducing fat, there’s a ton of data out there to process. Therefore, it tends to be hard to find which methods are best for people hoping to lose fat as well as lower their body fat percentage. The solution is not simply diet and exercise (however they are essential) but a lifestyle change.
But you don’t have to worry, as our aim in this article is to share essential details or methods that could help you in losing body fat and much more!
So, dive deeper into those successful ways of reducing weight or fat loss, whether you have a few kilos or a ton to lose!

Focus Your Diet – Reduce Your Calorie Intake

A calorie deficit is perhaps the least difficult thing to attempt while you’re considering losing fat. The NHS expresses that the average no. of calories required by women is 2000 every day and 2500 for men.
Work on your regular calorie consumption with a calorie calculator or track it through various fitness apps (myfitnesspal). Studies on weight loss discovered that low-calorie diets result in clinically significant fat loss that will be very simple to keep up with.
Now, let’s move towards healthy diet options that help in losing fat effectively!

High Protein Diet

Protein is vital for both muscle strength and fat loss. For fat loss, incorporate protein in each meal for an increased thermic impact i.e increased metabolic rate. Protein-rich food varieties help to increase your digestion because your body needs more power to process them.
Now, which Protein-rich foods increase thermogenesis i.e. increase your metabolism?

  • Chicken & Turkey
  • Eggs
  • Sardines, Salmon, & Tuna
  • Red Meat (i.e., Beef, Pork)
  • Full-Fat Yogurt & Cottage Cheese

Use Unprocessed Carbs

Packaged foods contain processed carbs that don’t benefit fat loss. Get your carbs from natural food sources, recommended intake of carbs is 45% to 65%. Carbohydrates are the body’s preferred fuel source. Focus on fruits, fibre-filled veggies, nuts as your essential carb choices, and include some great carbs to balance out your meals.
Carbs truly do affect your muscles in a good way, here are a few good ones to choose from:

  • Whole Grain Bread
  • Rice
  • Quinoa
  • Sweet Potato
  • Oatmeal

Exercise to Lose Fat & Build Muscle Strength

Cardiovascular activities, like running, walking, climbing steps, cycling, or swimming will burn calories quickly and assist you towards the 250-500 calories each day your body requires to burn.
The extraordinary thing about exercising is that a lot of activities will burn fat and develop both muscle and strength, simultaneously. It’s a great reward, that as you start building muscle, your body will start burning fat. This impact works well even when we’re sleeping.
It’s been demonstrated that hours after you’ve finished strength training, your resting metabolic rate is still elevated. In this way, the extreme weight lifting session you’ve done will proceed to give you calorie-busting benefits after.
The best activity is the one that keeps you moving consistently. Try not to be sedentary. Keep moving your body with regular exercise or training to build muscle and lose fat.

Reduce or Cut off Alcohol Consumption

Alcohol is referred to as empty calories, meaning they have little to no dietary benefit at all. Whenever we have drinks, our body undertakes a process to separate all the liquor in our system – subsequently, it’s not ready to completely deal with any excess sugar and or fat until it’s processed any alcohol.
If alcohol is something you’re not ready to part with, try making some specific nights in the week alcohol-free. Besides burning fat and shedding kilos, there are a lot of different advantages of not drinking alcohol including sleep quality.

Change Your Lifestyle

No doubt that the basis of a successful fat loss strategy is a calorie-controlled diet joined with increased physical activities. But to enjoy long-term benefits, you should make some improvements to your health habits and lifestyle as well.
Create a Morning Routine
Begin your day at a structured time or routine. Whether you have breakfast or start your day with fasted cardio, get a structured morning routine going.

Stay Hydrated

You Should also start your day with a tall glass of water. On average you lose 1 litre of water in your sleep each night. Staying hydrated also helps keep you satiated. You have to ensure that you’re hydrated throughout the entire day as well. Not drinking sufficient water can prompt a lack of hydration and can badly influence your kidney capacity and liver. The liver assists in burning fat. By liver getting impacted, the auxiliary capacities can be impacted as well. Consequently, it is critical to remain hydrated and incorporate fibre into your eating regimen.

Strength Training

Start a structured strength training program. If strength is increasing, muscle is building and body fat is reducing. Gradually increase weights, frequency or reps each week with full-body exercises.

Control Your Portions

The stomach sends signals to the brain when it’s full. But if you eat too quickly or are distracted when eating the signal of fullness isn’t received until it’s too late and you have already overeaten. Try chewing each bite thoroughly and enjoying your meals without any other distractions.

Follow a Long-Term Diet Plan

One awesome and long-term method for burning fat is to embrace a manageable smart dieting plan. Studies have proven that individuals who follow good dieting plans, for example, the Mediterranean eating routine have proceeded with long-term benefits. Those incorporate fat loss, weight reduction, decreased blood pressure, insulin, or glucose levels.
There are countless advantages to taking on a long-term dieting plan mental health is at the first spot on the list, as our mood is connected to our meals. Fat loss utilising a smart dieting plan additionally implies it can be fun. We can live our lives normally and stay in shape simultaneously, forming good relationships with food and workout.

Wrap Up

Working out is a great tool for fat loss, but more is needed. A structured eating plan combined with a healthy lifestyle is the right way to lose unwanted body fat. Start making small lifestyle changes to your new daily schedule, and weight loss will be noticeable on your scale.
Consider hiring a personal trainer, coach or sports dietician to help make some of these exercise, food and lifestyle changes.

Principle Trainer

Posted by
Matt Faataui
March 21st, 2022