Reducing body fat offers many health benefits and benefits. You may be able to better manage chronic conditions (such as diabetes or hypertension) and decrease their effects, as well as reduce the risk of colorectal cancer and heart disease. Additionally, by burning fat, you can feel better, have more energy, and feel more motivated to maintain healthy behavior (such as exercising regularly). There are several diet and workout plans that guarantee that you will lose weight and lose fat quickly. The best way remains a combination of proper nutrition, exercise and small lifestyle changes.
Steps
Part 1 of 3: Changing the Diet
Step 1. Eat regular and balanced meals
It is important to follow a regular and balanced diet every day. If you skip meals or go too long without eating, you increase the sense of hunger and it will be more difficult to stick to the diet plan.
- By eating regularly the metabolism is activated correctly, thus supporting the reduction of body fat.
- Studies have shown that when you skip meals, you lose too many nutrients, as well as feeling very hungry and consequently you tend to overeat at the next meal.
- Try to eat at least three meals a day. You should also add a snack or two, especially if there is more than four or five hours between meals.
Step 2. Limit your intake of carbohydrates
Some of these are essential for a healthy diet, but studies have found that a low-carb diet helps burn fat faster than other diet plans.
- These substances are present in various foods. It is best to limit carbohydrates from foods such as grains, as their nutrients are also present in other products. If you limit this particular food group, you don't run the risk of depriving yourself of essential nutrients.
- Preferably choose carbohydrates that are high in fiber and with a high nutritional value, such as fruit, legumes and vegetables. Avoid canned or frozen products, as they often contain added sugar or sodium.
- If you decide to eat grains, opt for 100% whole grains instead of refined ones, as they are much better sources of fiber than refined ones. Additionally, some research has found that a diet rich in whole grains adds heart benefits.
Step 3. Increase your protein intake
This food group supplies energy to the body to burn calories better. A high-protein, low-carbohydrate diet helps the body shed fat faster than other types of diets.
- Include a source of protein with every meal. A serving generally corresponds to 110 grams.
- Avoid fatty cuts of meat. To meet your protein needs, opt for lean solutions (such as poultry, low-fat dairy, legumes, or lean beef) whenever possible, because in addition to reducing fat, they also help control cholesterol.
- Protein shakes can be effective for increasing dietary protein intake, but they are generally not needed unless you want to build muscle.
Step 4. Eat more vegetables
Green vegetables provide the body with many essential vitamins and minerals; in addition, they are low in calories and offer a great variety of valuable nutrients.
- Dark green leafy vegetables, such as kale, Indian mustard, spinach and chard, are high in fiber, vitamins A, K, C and several of the B group.
- Additionally, these vegetables are known to be rich in carotenoids, substances believed to be antioxidants that help block the growth of cancer cells.
- Limit your consumption of light-colored vegetables, such as iceberg lettuce, as they are very low in nutrients.
Step 5. Add some spice to your meals
Some spices are able to speed up the metabolism and help burn calories faster. Enrich your dishes with some of these aromas to provide warmth and drop a few pounds.
- Cayenne pepper stimulates the burning of body fat, reduces the feeling of hunger and speeds up the metabolism, which in turn leads to burning more calories.
- Cinnamon is able to increase the metabolic rate; some research has found that it also lowers blood sugar and LDL (the "bad") cholesterol.
- Black pepper is another spice that has been shown to improve the digestive process and burn fat faster.
- Powdered mustard can stimulate metabolism and increase it by up to 25%.
- Ginger helps reduce hunger and improves metabolism. It also promotes digestion and is able to decrease the sense of nausea and vomiting.
Step 6. Avoid industrially processed foods
When you are trying to lose weight and burn fat faster, you need to limit the consumption of certain foods that can prevent you from reaching your goals.
- Foods subjected to industrial processing often contain artificial preservatives and additives, as well as being very fatty and high in calories.
- Take some time to prepare your meals yourself; in this way, not only do you know exactly what your dishes contain, but you can have more control over the cooking process and make your meals richer from a nutritional point of view.
Step 7. Drink lots of water
Water is essential for ensuring the functions of the body. If your goal is to lose weight quickly, you need to ensure proper hydration. You have to expel toxins from the body and water is essential for this process; in addition, it helps the body's natural filter: the liver.
- On average, a person should drink 10 glasses of water a day, equivalent to about 2 liters.
- When exercising, you should drink even more. The extra amount depends on the intensity of the workout. If you increase your physical activity routine, your risk of dehydration increases.
Part 2 of 3: Exercise to Burn Fat
Step 1. Measure your heart rate
When you are at rest, place two fingers in the center of your wrist so you can feel your heartbeat. Use a stopwatch or a watch that indicates the seconds and counts the pulse within 15 seconds. Multiply this value by four to get your resting heart rate.
- The maximum heart rate (MHR from English Maximum Heart Rate) is 220 minus the age value. For example, if you are 30, your MHR should be around 190.
- When you do intense physical activity, your heart rate should be around 70-80% of the MHR.
- These values help you measure the intensity of your workout.
Step 2. Begin the routine with low intensity exercises
If you're starting to get some physical activity right now, the workout should be simple. On top of that, some studies have shown that most calories are burned during low-intensity activity.
- Start with 20-30 minutes of moderate physical activity every day.
- This type of exercise does not increase the heart rate excessively. If you are able to hold a conversation, it means that you are doing low-intensity activities.
- The heart rate, in this case, should be around 40% of the MHR.
- Anything from brisk walking to mowing the lawn can be low impact. Incorporate any of these exercises into your daily routine for a week or two before switching workouts.
Step 3. Develop a moderate to intense exercise routine
After spending about a week on low-impact activities, you can start moving faster.
- Jogging or brisk walking are great ways to do moderate-intensity activities, as well as pedaling on a relatively flat path.
- With this type of exercise, the heart rate should be around 60% of the MHR. You should start to notice that your breathing becomes a little faster and you should sweat after about 10 minutes of exercising.
- When you notice that this moderate activity is no longer as demanding, you can start setting up more intense exercises.
- During strenuous activity, your heart rate should be around 80% of the MHR.
- Running, uphill pedaling, rowing, and some particularly competitive sports, such as basketball or tennis, are vigorous activities.
Step 4. Work out in the morning
If possible, you should try to exercise in the morning. Some studies have found that you burn more calories from fat when you work out in the morning before breakfast.
- Exercise in the morning encourages you to stay consistent with your commitment. Also, by exercising before going to work or school you avoid this activity from interfering with daily commitments. Many people find that exercising early in the morning "wakes up" the body, which remains more active throughout the day.
- If you exercise just before bedtime, you may have difficulty falling asleep as your heart rate may still be quite high.
Part 3 of 3: Managing Fat Loss
Step 1. Set up a food diary
Keep track of the calories you eat and burn. By monitoring your nutrition and physical activity, you can better manage your diet to maximize fat loss and stay true to your goals.
- Write down each day what time you eat, what you eat and the approximate calories of each meal. Be sure to note which food group, if any, prevails in your diet.
- On the same page, report what type of exercise you did, for how long and its intensity. Also, write with some precision how many calories you have burned. Although the amount of calories that each person burns is a very subjective fact, it is however possible to estimate it based on different physical activities using the calculator on this site.
- Track your weight every day. This way, you can track your overall progress and keep motivated to continue achieving your goal.
- Exercise should also be noted in your food diary.
Step 2. Eat mindfully
Take your time to eat, pay attention to food, try to truly enjoy and appreciate each meal; this should help you eat less.
- Sometimes, when you eat too fast or are distracted, you can binge without realizing it. When it is time to eat or you want to have a snack, remove all distractions (such as TV, cell phone or computer) and take at least 20 minutes to enjoy the meal. By doing this, you allow the stomach to "communicate" to the brain when you have eaten enough.
- Sometimes we tend to eat out of boredom. When you're bored, try chewing gum so you don't think about food. Remind yourself that meal time will come soon.
- Avoid nibbling while watching TV. Television and industrially processed snacks often go hand in hand, but the next time you want to snack, grab an apple instead of chips. It is very rare for people to eat in front of the TV because they are hungry, but rather because it has become an established habit. Make a commitment to recognize this unhealthy behavior and stop it.
- Don't snack in the evening. If you eat just before bedtime, you increase your daily calorie consumption without giving your body the opportunity to burn them. What you eat before bed doesn't get fat immediately, but it slows down your weight loss process.
Step 3. Manage your stress
Studies have shown that chronic stress, even if reduced, triggers the release of a greater amount of cortisol, which in turn promotes the accumulation of fat mass and hinders your attempt to lose weight.
- Learning to manage stress is not only beneficial for reducing body weight and fat, but also for overall mental and emotional well-being.
- You can keep a journal, listen to music, talk with friends, or go for a walk - all of these are ways to relax and reduce stress.
- If you are having difficulty managing anxiety, you should see a life coach or psychologist. These mental health professionals are able to best assist you in managing emotional tension.
Step 4. Keep track of your successes
Jotting down the amount of weight or fat you have lost is fun, stimulating and at the same time keeps you motivated to pursue your goal.
- By weighing yourself regularly, you can keep the weight loss process under control. When you lose fat mass, you also reduce your body weight over time.
- You can also measure your waist, hips, thighs, and arms to gauge how much fat you have visually lost in different parts of your body.
- Also, you can track your body fat percentage. Your doctor or gym staff can calculate this and help you track it over time.
