CNET Wellness believes you can be healthy at any size. We also recognize that health and body image are complex, personal matters and that some readers have weight loss goals. This article provides advice on the subject. Learn more about fat phobia here. If you’re struggling with an eating disorder, call or text the National Eating Disorders Association hotline at 800-931-2237.
_________________________________________________________________________________________________ We need body fat to function. Without enough body fat, our body can start breaking down muscle to compensate, leaving us feeling drained and tired. A lack of body fat can also lead to deficiencies in fat-soluble vitamins, which can put you at risk for health complications like night blindness, bleeding, and infertility. However, carrying too much extra fat can lead to serious health problems like cardiovascular disease, high blood pressure, and diabetes.
If you’re lugging around extra body fat that you’re looking to shed, you’ve come to the right place. We’re going to talk about body fat, what it does for us, and how to get rid of the excess.
What is body fat?
Before we delve into how to lose it, we need to understand what body fat is and what function it performs in our body. There are two parts to body mass – body fat and lean 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 body insulates and protects our organs. This is how we store energy.
Your body fat percentage is not the same as your body mass index. BMI is the long-term measure Doctors used to determine a person’s body fat, but the weight of your bones, muscles, and organs are not considered when determining body fat.
A much better measure is yours Body fat percentage and body fat distribution, which gives you insights into your overall health. Our bodies need a healthy amount of body fat to ensure everything is functioning properly. However, having too much can paint a bad picture for your long-term health.
How to lose body fat naturally
In theory, fat loss is simple: you need to burn more calories than you consume. It’s all about calorie conservation. Just don’t forget create realistic goals that don’t deprive your body of what it needs in the name of calorie intake.
Making healthy and sustainable changes is the key to long-term body fat loss. Don’t believe any of the fad diets or miracle cures. Changing your diet and establishing an exercise program is the most effective way to lose body fat. Here’s what you should know.
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Start rethinking your diet
Before you do anything, stop and take inventory of your diet. Are there any obvious areas where you need to change? Don’t worry if you don’t know where to start; There are important things you can add or exclude from your diet to help you lose body fat naturally.
Aim for a high-protein diet
High-protein diets promote fat loss because they help you feel full, which reduces additional snacking and lowers 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 shedding body fat. Add high-protein foods like seafood, eggs, meat, and dairy to your diet.
Eat lots of good fats
The word fat gets a bad rap, and most people try to avoid anything with the word fat in the name. While you should limit trans fats as much as possible, you need good fats in your diet.
sources from are good fats Eggs, avocados, olive oil, fish and nuts, many of which are the pillars of the Mediterranean diet. A 12-month study found that the Mediterranean diet was more successful compared to low-fat diets. In order to reap the benefits of healthy fats, you don’t necessarily have to increase your fat intake overall. Instead, you can look for areas where you can swap out trans fats for healthier options.
Add fiber to your diet
Fiber is an essential carbohydrate that our bodies use to regulate sugar and aid in digestion. High-fiber 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 consuming more soluble fiber also helps people reduce belly fat. Fiber may also lower the risk of heart disease and type 2 diabetes by reducing fat in the body.
If you’re not consistently getting enough fiber from your diet, you can try adding a fiber supplement to your diet.
Avoid sugary drinks
It’s not just about what you eat; The things you drink also play a big part in fat loss. Soda, sweet tea, and alcohol will hinder your goals as they are associated with higher body fat percentages. 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 or amount of exercise is a valuable step towards your health. However, if you want to make significant progress in fat loss, there are certain workouts that you should make sure to do.
weight training
Strength training is an important part of the fat loss process. Studies have found that four weeks of consistent strength training resulted in an average 1.46% reduction in body fat. It also has the unique benefit of boosting your metabolism, meaning you burn more calories.
Don’t worry if strength training gets your heart pumping. It can be intimidating, especially if you’re new to weights or gym equipment. You can strength training at home without weights. Bodyweight exercises like planks and Russian twists are excellent workouts that can strengthen your entire body. You can also opt for video barre classes or use resistance bands for home workouts. Remember, you’ll see the greatest gains when you combine changes in your diet with strength training.
Maximize your heart
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 you lose body fat with cardio, you also build lean muscle mass and reduce your risk of injury by improving your fitness.
Make sure you prioritize cardiovascular exercise like walking, running, and swimming in your exercise program. The CDC recommends 150 minutes of moderate cardio each week.
High-intensity interval training
HIIT is an effective cardio workout that consists of bursts of increased activity accompanied by periods of recovery. If you want to lose body fat, HIIT workouts can be your solution. HIIT increases fat loss by 28.5% compared to regular cardio exercise. That’s because HIIT burns 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 a week. You should also clear them out with rest days or low-intensity workouts.
You should be aware of this Disadvantages of excessive HIIT training, such as joint damage and metabolic disorders. HIIT sessions can lead to increases in the stress hormone cortisol, making you feel anxious and jittery. Remember to always move.
Continue reading: Get your heart rate up with these HIIT workouts
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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’s important for your overall health and function, and can help support your fat loss journey by helping you avoid weight gain and boosting your physical activity.
You should also pay attention to how your efforts are having an impact your sanity and happiness. mind and body work together; you cannot have one without the other. If you’re pushing yourself too far – physically or mentally – it’s okay to take a break and take care of your needs.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions about a medical condition or health goals.
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