4 Ways To Reduce Body Fat

Reducing total body fat can improve your health. Although some body fat is essential for healthy body function, large amounts can lead to serious health problems. Excessive fat is linked to many health conditions, including sleep apnea, high blood pressure, heart disease, and hardening of the arteries.[1] X Trusted Source National Institute of Diabetes and Digestive and Kidney Diseases Go to source Making changes to your diet, lifestyle, and exercise routine can help you safely reduce total body fat and your risk of certain health conditions. Health.

Reduce body fat with dietary changes

4 formas de reducir la grasa corporal

Choose low-calorie foods. Low-calorie diets will help you lose weight and reduce body fat. Monitor the amount of calories you consume daily and reduce this number to around 500 calories per day. This will lead to a weight loss of 0.5 to 1 kilo (1 to 2 pounds) per week.

Keep track of how many calories you currently consume. You can use a food diary, an app, or an online calculator to do this accurately. Cut about 500 calories from this number. The bottom line should be your goal for each day in order to lose body fat slowly and safely.

Do not try to follow a diet that is too low in calories or consume less than 1,200 calories a day. When you have too few calories, you may stop losing weight or you may lose muscle mass, not body fat.

You should consult with your doctor about the number of calories you should consume to reduce body fat.

4 formas de reducir la grasa corporal

Focus on lean proteins. Proteins are essential for the body’s metabolism. Focusing on lean protein at all meals can help you support weight loss and reduced body fat.

Lean proteins should be included in all meals. This will help ensure that you meet the recommended daily amount. If you are a woman, try to consume 46 g per day; if you are a man, try to consume 56 g per day.

Lean protein sources include poultry, lean beef, pork, legumes, tofu, dairy products, and low-fat seafood.

Avoid protein sources that contain high amounts of saturated fat. Some studies have shown that a diet high in saturated fat can increase body fat, especially in the abdomen. Limit foods like full-fat dairy products, fatty cuts of meat, or butter.

4 formas de reducir la grasa corporal

Make fruits and vegetables your priority meals. In addition to protein, make fruits and vegetables the majority of your diet. These foods are very nutritious and contain many of the healthy nutrients your body needs.

In general, it is recommended to consume about 5 to 9 servings of fruits and vegetables each day. Try to consume 1 to 2 servings of fruit. The other servings should be vegetables.

Also, when choosing foods from these groups, try to choose items that are bright or dark in color. These foods are generally higher in nutrients, meaning they contain more vitamins, minerals, and antioxidants. For example, choose kale over lettuce.

4 formas de reducir la grasa corporal

Reduce the amount of grains you eat. One of the best ways to reduce body fat is to reduce the amount of grains you eat each day. These high-carbohydrate foods, while considered part of a well-balanced diet, can slow the loss of body fat.

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Foods that are high in carbohydrates include bread, rice, candy, cakes, pasta, cookies, chips, muffins, or bagels.

There are other foods that contain carbohydrates, such as fruits and legumes. However, these foods also contain large amounts of other essential nutrients and should not necessarily be limited.

4 formas de reducir la grasa corporal

Make water your first choice of drink. On a typical day, you should drink about eight 8-ounce (230-ml) glasses of water. Choose calorie-free, caffeine-free beverages to take advantage of hydrating fluids.

If you’re specifically trying to lose body fat, you can increase that amount. Water not only hydrates the body, it also increases your energy and makes you feel full.

Avoid sugary, calorie-dense beverages like soda, juice or energy drinks, as these will add calories to your diet and increase body fat.

This is a general recommendation. The amounts of fluids needed will differ from person to person. For example, those who do high amounts of aerobic exercise will need to drink more so they can rehydrate.

Reduce body fat with exercises

4 formas de reducir la grasa corporal

Increase your aerobic activity level. Create an aerobic exercise routine that works in conjunction with your diet to reduce body fat. Doing aerobic exercise and dieting at the same time has been shown to be one of the best combinations for reducing body fat.

In general, it is recommended to include at least 150 minutes of aerobic activity per week. To accelerate the reduction of body fat, it is suggested to exercise for a minimum of 60 minutes a day.

Includes a wide variety of aerobic exercises. For example: jogging, running, bicycling, dancing, swimming, martial arts or boxing, and using the elliptical.

If you’re just starting out with exercise, start based on your current activity regimen.

Whether you opt for low-impact exercises (like swimming or walking) or a more intense routine (like kickboxing or weight training), aim to exercise for at least 30 minutes.

4 formas de reducir la grasa corporal

Add high-intensity interval exercises. Some studies have shown that higher-intensity interval exercises decrease body fat more efficiently than moderate-intensity exercises.

Interval training combines high and moderate intensity exercises. These exercises are usually done for shorter periods of time. An example of interval training is doing a 1-minute sprint followed by 3 minutes of jogging. This cycle must be repeated several times.

Interval training is good for body fat reduction as it has been shown to burn more calories from fat and keep your metabolism elevated even 24 hours after you have completed the exercises.

4 formas de reducir la grasa corporal

Include regular resistance training. Strength training does not burn high levels of fat when exercising. Over time, however, strength training can help you build muscle mass, which can help increase your metabolism and your body’s calorie-burning ability.

It is recommended to include strength training 2 to 3 days a week for at least 30 minutes. It is important to work all major muscle groups throughout the week.

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Always include 1-2 days of rest and recovery between strength training routines. Your body and muscles need time to recover properly, otherwise performance can suffer over time.

4 formas de reducir la grasa corporal

Increase activity in your lifestyle. In addition to cardio and strength training, you can add daily activity to your lifestyle. Studies have shown that people who are more active generally have less weight and lower levels of body fat.

Think about how much you move or how many steps you take in a day. How can you increase this?

Some ways to increase movement throughout the day include lifting your legs while sitting at your desk, standing up, or lifting your knees during advertising.

Add more activities to your day, like going for a walk during lunch, taking the stairs instead of the elevator, parking farther from your destination, and walking to places that are closer to you (like the grocery store or pharmacy).

Make other lifestyle changes to reduce body fat

4 formas de reducir la grasa corporal

Control stress levels. Studies have shown that long-term, chronic, low-grade stress increases cortisol levels in the body. When this occurs, not only can it be difficult to lose weight, but you can even gain more body fat.

Regular exercise can help control stress levels. Also, if you feel overwhelmed or overly stressed, take a 10-minute walk so you can slow down and relax.

Participate in other activities that also help you relax. You can listen to music, read a good book or a good magazine or watch a movie.

If you’re having trouble managing stress levels, consider talking to a therapist or behavior specialist. These health professionals will be able to instruct you and guide you towards better stress management.

4 formas de reducir la grasa corporal

Go to sleep earlier. Many people do not get adequate rest each night. Sleep is important for a variety of bodily functions, including weight control. Go to sleep earlier so you sleep longer and can more easily reduce body fat levels.

It is recommended to sleep for at least 7 hours each night. You may want to go to bed earlier and get up a little later (if possible) so you can increase the amount of time you sleep each night.

Adequate rest also helps improve athletic performance. It also helps control hunger cues throughout the day.

4 formas de reducir la grasa corporal

Make sure you eat healthy portions. Portion control is necessary if you want to reduce body fat. Controlling your portions will help you reduce your total calorie intake and body fat.

In general, the average healthy adult should consume no more than 3 to 4 oz (85 to 110 g) of protein, ½ cup of grains, ½ cup of fruit, and 1 cup of vegetables per serving.

Use measuring cups or a food scale to keep track of your portions.

You can also use smaller plates, bowls, and cups to physically limit the amount of food you serve yourself at one time.

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Eating more than the recommended servings can increase your risk of weight gain and increase in total body fat.

measure your progress

4 formas de reducir la grasa corporal

Start with a journal or log. When trying to lose weight or reduce body fat, it’s a good idea to start with a journal. You can include a variety of information, and in addition, this record will help you see and measure your achievements.

Start with a journal before making any changes. You can write down what you plan to change, your schedule, and any other ideas or thoughts you have.

Consider recording what you eat and what you drink. Recording what you eat has been shown to help you stay in control. It will also allow you to notice any errors or determine if what you eat affects your achievements.

It also records any measurements you take, such as your weight.

4 formas de reducir la grasa corporal

Use a scale weekly. When trying to lose weight and reduce total body fat, it’s important to monitor your progress. One way to control it is by weighing yourself weekly.

Studies have shown that weekly weigh-ins help people stay on track and stay focused. You are more likely to be successful in the long run if you continue to monitor yourself and check your weight.

Ideally, you should weigh yourself once or twice a week. It may be more difficult to see accurate progress if you weigh yourself daily due to normal fluctuations in body weight.

For a more accurate measure of your progress, weigh yourself on the same day of the week, at the same time, and in the same clothes.

4 formas de reducir la grasa corporal

Take action. As you continue to lose weight and reduce total body fat, you’ll notice that it’s not just the scale that changes. If you are losing body fat, you should also notice your body size and shape change.

Before you begin a diet and exercise program, take a variety of steps. This will help you know where you lose the most fat.

Typical places to measure and track yourself are: waist, hips, chest, thighs, and upper arms. Record these measurements in a journal. Every month, measure yourself again to record your progress.

4 formas de reducir la grasa corporal

Take a body fat percentage test. If you can, get this test and evaluation. This is the percentage of your body that is made of fat. As you continue to diet and exercise, this percentage should decrease over time.

Many gyms offer body fat percentage testing as a free service to their members. Ask a staff member or trainer at your local gym for more information.

You can also ask your doctor if he has the equipment to test your body fat percentage in his office.

There are devices you can purchase for home use, but they generally require a lot of experience and practice to use. The margin of error will likely be much larger than what a health or fitness professional might get from doing these tests.

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