16 Great Ways To Reduce Body Fat and stay trim!
Many people are locked in constant battle with excess weight.
Perhaps billions of dollars are spent in weight loss therapies and medication annually.
Today, all kinds of professionals on weight loss have emerged, teaching countless ways on how to effectively shed excess body fat.
It is a lucrative industry.
But for the one bugged down with weight issues, it can be a horrific nightmare not being able to lose weight but going round in circles instead.
The journey to losing weight is quite an arduous one, fraught with disappointments, frustrations and setbacks.
For a while, it seems like it’s working. You’re making progress and then, all of a sudden, you’re back right to where you started from.
Many, in fact, have given up trying to watch their weight.
They have become jaded by their many failed attempts to trim down, and resigned to fate.
- 1 Why Lose Weight?
- 2 It is a Process.
- 2.1 16 Best Ways To Reduce Body Fat and stay trim!
- 2.2 1. Be Decisive And Disciplined
- 2.3 2. Fight Food Addiction:
- 2.4 3. Change Regular Behaviour And Lifestyle:
- 2.5 4. Eat Fiber-Rich Diet:
- 2.6 5. Sleep Well
- 2.7 6. Add Eggs To Your Diet
- 2.8 7. Coconut Oil
- 2.9 8. Take Your Time Don’t Rush Your Food
- 2.10 9. Do More Fruits And Veggies
- 2.11 10. Take Some Green Tea
- 2.12 11. Avoid Processed Foods
- 2.13 12. Drink A Lot Of Water
- 2.14 13. Try Intermittent Fasting
- 2.15 14. Watch Your Added Sugar
- 2.16 15. Eat Spicy Foods
- 2.17 16. Alcohol
- 2.18 CONCLUSION:
Why Lose Weight?
To start with, you must first understand why you want to lose weight.
Here is a quote from heart.org
Obesity is unhealthy because excessweight puts more strain on your heart.It can raise blood pressure andcholesterol and can lead to diabetes. Losingweight is one of the best ways to reduce yourrisk of heart problems and other diseases.”
What do you aim to achieve by shedding weight?
Is it basically for health concerns?
Or do you just want to look great, to impress with your new look, your new poise?
Starting with the basics will help put things in proper perspective, and this will determine how serious you take the process that’ll help you achieve you goal in shedding weight.
It is a Process.
You must also understand that losing weight is a journey that should not be rushed, or there will be adverse effects afterwards.
Be wary of procedures and medications that promise overnight shedding of weight.
Ideally, the best ways to trim down should be natural means.
There is no gainsaying that being overweight has a number of health implications.
You’re susceptible to a number of heart-related ailments, including High Blood Pressure, Diabetes and Heart Attack and other cardiovascular diseases.
So it is to your supreme advantage that you lose weight, if you’re overweight.
There is a lot of bad weight loss information on the internet.
Much of what is recommended is questionable at best, and not based on any actual science.
However, there are several natural methods that have actually been proven to work.
Are you overweight?
Striving to shed some pounds?
Tried severally and given up? Don’t be dismayed.
16 Best Ways To Reduce Body Fat and stay trim!
Here are some great and proven ways in which you can successfully shed that excess flesh that gets in the way of things so you can achieve a trim look.
1. Be Decisive And Disciplined
That’s where it all begins; in your mind.
Even the bible emphatically states: if you want to do a thing, first count the cost.
Are you able to start and finish? If not, it might be best not to start, unless your mind is made up.
The thing about trying to lose weight is that, once you start on it and don’t follow through, you might find yourself amassing more pounds that you had before you ever tried to cut down.
It’ll be worse than going back to square one.
2. Fight Food Addiction:
Some people just love to eat, particular ‘sweetened’ food, fried takeaways, etc.
There’s no need over flogging the fact that, the more you eat, the more flesh you add on, and worse for you if you’re prone to fat.
So right about now, you need to apply the brakes on your eating habit.
Why gobble down any food in sight without control?
Food addiction is the surest way to amass flesh. You want to trim down?
Start by limiting how much and how often you eat.
It’s going to be tough, I know.
But try to put your mind to it.
If possible, avoid areas where you find yourself surrounded by many great looking meals, until you’re sure you can resist the inviting aroma of some fried delicacies.
The kitchen, restaurants, parties, etc.
Bear in mind that some foods are much more likely to cause symptoms of addiction than others, like processed junk foods that are high in sugar,
fat or both.
You can also read: 20 Food That Can Help Reduce Blood Sugar Level
3. Change Regular Behaviour And Lifestyle:
Dieting is one of those things that almost always fail in the long term.
Although it can be great to place yourself on a diet if you’re trying to lose weight, the downside of it all is that, people who “diet” tends to gain more weight over time rather than shed weight.
The supreme idea of dieting is not merely to avoid eating, but to deliberately eat a healthy meal.
So instead of focusing only on losing weight, concentrate more on eating healthy foods rich in essential vitamins and nutrients.
Eat to become a healthier, happier, fitter person — not just to lose weight.
4. Eat Fiber-Rich Diet:
The importance of a fiber-rich diet in our daily food intake is that it helps with weight loss.
Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones, which would ultimately cause you to eat less naturally, without having to put our mind to it.
In lay term, what that means is that fiber creates the ‘effect’ that your stomach is filled.
Also, some types of fibers have been associated with a reduced risk of obesity.
The benefits of a fiber-rich meal are enormous.
But if you’re on a weight-loss program, ensure you increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
5. Sleep Well
We’ve talked about this before.
Sleep is genuinely important for everyone, sound, quality sleep.
Are you aware that, contrary to popular believe that you put on weight when you sleep, getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain?
Studies have shown that sleep-deprived people are more likely to put on increased weight, compared to those who get enough sleep.
This is so, because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.
Meaning that you tend to eat more when you don’t get enough sleep.
6. Add Eggs To Your Diet
Eggs are unarguably the ultimate weight loss food, even though many people think otherwise.
They are mainly low in calories and high in protein content, and studies have shown that high-protein based foods (like eggs) help to reduce appetite and increase fullness.
This is similar to what a fiber-rich food does in the body.
7. Coconut Oil
Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than other fats.
Studies show that they can boost your metabolism slightly, while helping you eat fewer calories.
Coconut oil may be especially helpful in reducing the harmful belly fat.
This however does not mean that you should add this fat to your diet, but simply replace some of your other fat sources with coconut oil.
8. Take Your Time Don’t Rush Your Food
What’s the rush?
If you eat too fast, you may eat way too many calories before your body even realizes that you are full.
There is no better way to put this.
Fast eaters are much more likely to become obese than people who eat more slowly.
9. Do More Fruits And Veggies
Fruits and vegetables are extremely healthy and weight- loss-friendly.
In addition to being high in water, nutrients and fiber, they usually have very low energy density.
This makes it possible to eat large portions at once without consuming too many calories.
Typically, as has been proven countless times, people who eat more fruits and vegetables tend to weigh less and are lighter on their feet.
10. Take Some Green Tea
Green tea is a natural herb that is rich in antioxidants and beneficial in the treatment of several malaise and conditions, and it also helps to cleanse the system.
It is also ideal in burning down increased fat and excess weight, great if you’re on a weight loss program.
11. Avoid Processed Foods
You already know this, right?
Perhaps we should have begun this article with this point.
Today, many folks survive daily on processed meals, thus exposing themselves to a number of harmful health conditions, including but not limited to weight gain.
Processed foods are usually high in added sugars, added fats and calories, which is why many people have gotten addicted to them.
Because of the programming of your brain, you’re likely to consume excess when you’re eating a processed meal because, hence increasing the chances of you getting obese.
12. Drink A Lot Of Water
Drinking water aids the metabolism of the body, helping you burn fat with every glass of water you drink.
Just a small drink of water, about 0.5 liters or 17 oz may increase the calories you burn by 24– 30%.
If you’re battling excess weight, rather than drink sweetened mineral water, have a bottle of water in hand.
The more water you drink, the better for you.
13. Try Intermittent Fasting
This is rather obvious, isn’t it?
Fasting is great, not just for pious reason, but also to help you cut down on excess body mass.
Fasting to lose weight doesn’t mean you skip meal entirely, it can also mean eating less than your regular serving, eating once or twice a day rather than 3 or 5 times.
Ultimately, what the fasting achieves for you is that it helps you eat fewer calories overall.
This should lead to weight loss in the end.
14. Watch Your Added Sugar
Minimizing your intake of added sugar is a great way to improve your diet, which means limiting consumption of sweetened carbonated drinks and processed foods, which all contains ample quantity of added sugar.
15. Eat Spicy Foods
Eating spicy food will also increase energy expenditure and fat oxidation by increasing the metabolism.
There are a lot of cheap spices around at your local grocery store.
A meal hot with spice – chili peppers, garlic, etc – will help to boost metabolism and increase the burning of fat and calories already in the body.
You’re not about to lose weight if you can’t do without a glass of alcohol daily.
There are no two sides to it.
Alcohol will slow down the metabolic process, thus making the accumulation of fat possible.
Ever wonder why men who gulp down beer daily wind up with pot bellies?
Furthermore, according to research, consuming a steady dose of alcohol can significantly increase appetite and craving for food, and the amount of calories you subsequently consume.
This is all for now. We hope this article has been helpful.
Losing weight and keeping in shape is possible, it can be attained if you set your heart to it, be disciplined and follow through.
However, you must also work on your mind.
Get the right attitude.
Boost your self-confidence, whatever size you are.
If you have a low ego, it can affect you in your journey to losing weight.
While you embark on your weight loss program and dieting, you can still retain your confidence.
That is the beginning of all things, whether we achieve or fail:
What other methods of burning fat do you know?
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