Are you the one who is quite worried about your body fat ? Want to reduce your body fat but not getting proper solutions ? Welcome to this post ! In this post I will be sharing with you top effective ways to reduce your stern body fats. I will keep this post as crisp as possible for your better understanding. Let’s begin the journey of “How To Effectively Lose Weight“.
In this article I am going to share with you top 5 proven methods to reduce your body weight. So Lets Get Started !
Remember one thing – Extra body fat not only makes you feel low or lower downs your personality but also increases the chances of your health risks. Diseases such as diabetes, blood pressure, severe cardiovascular diseases gets a high spike when you have a high amount of fat present in your body.
Here are few effective ways which you should start adapting immediately if you have a good amount of fat in your body. Neglecting your body fats will land you in a more troublesome zone in near future. You can also refer to my article ” Ways to Reduce Belly Fat ” for more information.
Table of Contents
1. NUTRITION
Want to get the best ways to reduce your weight ? Get a good and healthy diet plan. Your maintenance calorie should be your key goal. Check your maintenance calorie before choosing your diet plan.
If your goal is to lose fat then first deduct your daily calorie ( 50 % approx ) intake from your maintenance calories. Suppose your maintenance calories comes out to be 2200 calories / day. Try to curb it down to 1400 – 1500 calories / day.
Having calories does not mean to switch over to fast foods, oily foods, sugary foods or unhealthy foods. Maintain a clean healthy oil-free diet. If you want to have good fats you can switch to almonds, nuts, olive oil or cheese.
Maintain a meal plan of four small meals a day ( Breakfast, Lunch, Snacks and Dinner ). After 5 pm stop in-taking and avoiding carbohydrates as much as possible.
You can cut down the amount of carbohydrates instead of good fats. Good fats generally helps to beat the bad fats and keep you in proper shape. Try to have a proper amount of avocados, fish, olive oil, almonds, cheese, eggs everyday. These are the sources of good fats. If keeping the intake quantity to a well proportion dosage these foods can prove to be a very good contributor in curbing your abdominal as well as body fats.
Have a good source of lean protein ( peanut butter, lentils, white fish, cottage cheese, beef, chicken breast, protein powder, turkey, soybean, kidney bean, tofu ) everyday. Maintain a minimum of ( weight (kg) / grams ) of protein everyday. It means if your weight is 70 kilograms you should have a minimum of 70 grams of lean protein everyday. If your weight is 80 kilograms you should have a minimum of 80 grams of lean protein everyday and so on.
Including a high amount of green leafy vegetables and fibrous food will be a good idea. Fibers not only help to keep you free from stomach bloating but also contributes a significant role in fat management. Have oatmeal’s, barley, green leafy vegetables, raw fruits like apple, pear, grapes. Avoid making fruit juices and then drinking them. This way they lose their fibrous properties.
I recommend everyone to get a good fitness tracking application either in their phone, smartwatches or laptop ( such as Calorie Counter – MyFitnessPal ). This will help you to calculate your daily calorie intake, carbohydrates you took, fats and protein amount.
Hence, you can judge yourself better and improve your diet plan from next day to set your fat loss goal.
2. EXERCISE / CARDIO
Cardio training’s are the best option which you can opt for losing fat. Maintaining a healthy diet plan and having a high intensity cardio training is the best option one can chose to reduce their body fats.
Cardio training’s may include sprint sets, treadmill sprints, jogging and brisk walking for 45 minutes.
The best time to have cardio sessions is either early morning after you wake up and have a glass of luke warm water with lemon or during evening time.
If your house is well equipped with a gym setup then it will be the best decision. Spend atleast 30 minutes to sweat out properly. If you have a very small setup consisting of minor weights I will highly recommend you to spend your 30 minutes with them.
30 minutes to 45 minutes of proper sweating out session promotes your weight loss in a faster way.
Do lots and lots of proper weight training’s. This will help your old settled fats to burn off and stabilize your new ones. If you are a beginner then you should check beginner’s guide to gym post for better understanding.
Invest minimum of 45 minutes everyday in workout’s, lifting weights properly and building muscles.
3. STOP ALCOHOL
Have you ever seen the label of your beer can ? Your beer contains a very high amount of useless calories than anything else. Having these alcoholic products weekly or bi weekly will definitely promote your fat growth.
These high amount of unnecessary calories are the junkyard for your fat deposition and weight gain. This is the reason why western people suffer more from weight gain and obesity due to high consumption of beer and alcoholic products.
If your goal is to curb down your fat and reduce your weight fast then you should start taking a step forward.
If you are working and training hard everyday ( 6 days – 1 hour everyday ), then you might have a single can ( 600 mL ) once in a month.
But again you also know this fact that how adverse affect alcohol has in your neurotransmitters, reduces your nerve actions, increases your cardiovascular diseases. So why to harm your own body. Ban it completely.
4. APPLE CIDER VINEGAR / GREEN TEA
If you ask me what is the godfather liquid ingredient for fat loss. Mine answer will be this. Yes you heard it right !
It might sound funny to you but trust me. These two liquid diets helps to reduce weight enormously.
Apple cider vinegar is a vinegar made from fermented apple juice. Have a tablespoon of apple cider vinegar in a glass of warm water every morning in empty stomach.
Apple cider vinegar acts as a probiotic which will help your gut in digestion process throughout the day. Do this for one month and watch the extra support which you will be getting in your fat loss goal.
Apple cider vinegar makes your stomach feel full hence you feel less food cravings. Less cravings means less hunger, less hunger results in less calorie intake. This way it promotes in weight loss.
Also apple cider vinegar is very effective for maintaining your stomach acid level thus improves your digestion and keeps your metabolism active.
Green tea is the another key item which you can take daily. It has a high amount of Catechins which is a very good antioxidant.
Green tea has fat burning property. The caffeine present in green tea acts as a stimulant that has shown to aid fat burning and improves exercise performance in various studies.
Make a habit of having 2-3 cups of green tea everyday to boost your fat burning process and keep you fit.
Maintain this routine for 30 days and watch the results.
5. SLEEP CYCLE
Maintain a proper sleep cycle of 7 hours to 8 hours everyday. A study was conducted and it has been observed that the person who maintained a sleep cycle of 5 hours everyday generally gained more body fat as compared to those who maintained a 7 hours cycle.
Leptin is a hormone released from fat cells. It suppresses hunger and signals fullness in the brain.
When you do not get adequate sleep, the body makes more ghrelin ( hunger hormone ) and less leptin, leaving you hungry and increasing your appetite.
It is an observed fact that if you are having a high stress level then you have a very high chance of gaining more fat as compared to those who has less stress level.
Try to minimize your daily stress. Adopt the practice of meditation, do training sessions, workouts to reduce your stress.
This way you will be able to get a proper sleep cycle as well as manage your physic properly.
These were to 5 very vital tips to lose your body weight in a faster rate. Comment below for general queries and suggestions.
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