There is a lot of information out there about the best ways to lose excess body fat. From safe and scientifically proven practices to the most extreme and trending fad diet, many avenues have been explored to discover the easiest and fastest methods of cutting down on fat.
Reducing body fat safely can be accomplished through a combination of strategies that involve not only our diet but also our lifestyle choices, quality of life and other factors. Weight loss techniques have a holistic approach that influences every aspect of our lives.
Whether you want to lose more than double your current weight or just a few pesky pounds that won’t leave, here are seven healthy and practical tips for managing or reducing body fat;
Work The Weight Off
Out of all the weight loss strategies, exercise is one of the essential solutions that has been tested and proven over and over again. The most clever and innovative technique for losing weight would be useless without including physical activity.
Aerobics is one of the forms of exercise that are highly effective for burning off extra calories. Activities that increase the heart rate and get your lungs working extra hard should be included in your workout regimen. Swimming, running, cycling, dancing, and other cardio exercises have been proven to be beneficial.
Most people associate strength training with bodybuilders and athletes who usually train to increase their muscle bulk. However, using a form of resistance such as weights while exercising can help you lose both body and visceral fat.
You can take your workout routine a step further by doing high intensity interval training (HIIT). It involves rapid and short bursts of intense physical activity interspersed with your normal level of exercise. For instance, you can take a quick sprint during your morning jog, followed by a more steady pace that encourages active recovery.
Using Fat Loss Peptides
Peptides are amino acid chains that are similar to the proteins found in the body. AOD-9604 is a peptide that works wonders in weight reduction and fat loss.
Originally created to help combat obesity, AOD-9604 works by imitating the action of the human growth hormone on the pituitary gland, thereby influencing the metabolism process and burning excess fat.
Its mode of action includes the breakdown of fat cells and lipids and limiting lipogenesis, the process through which fat is formed in the body. AOD-9604 is a safe weight loss supplement that has no adverse effect on your blood glucose level or appetite.
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The peptide does not hinder tissue growth
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and is associated with beneficial regenerative processes, an increase in muscle size and better sleep.
Watch What You Eat
The kind of food you eat is an important factor that can make or mar your weight loss journey. Eating well and right can make a significant difference in your ability to manage your body fat.
Firstly, you should include a lot of proteinous foods into your diet. Protein has been discovered to fill the stomach up, thereby helping to reduce your calorie intake. It also helps to maintain your muscle mass while promoting the loss of fat cells. Protein reduces the appetite by keeping you feeling full for more extended periods, which results in reduced food consumption.
Avoid processed and refined foods as they contain a high amount of trans fat (AKA the unhealthy fats) and sugar. Eat healthy fats like avocados, nuts, and seeds in moderation, as your body still needs to build adequate fat stores to maintain body functions.
Fruits and vegetables should form a significant portion of your nutrition as they contain soluble fibre. Whole grain foods like wheat, oats and barley provide the necessary carbohydrates and other nutrients without the excess sugar that most refined carbs contain.
Be Conscious Of What You Drink
If you want to be successful at controlling your weight gain, learn to avoid sweetened and carbonated drinks as well as alcoholic beverages.
Instead,
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take more water, especially before meals, as it fills the stomach and helps to reduce your quantity of food. Tea can also be an excellent substitute for sweetened drinks as it contains antioxidants that help to reduce body fat and promote a healthy metabolism.
Caffeine has been found to help in the breakdown of fat cells and improve the metabolic rate. Taking green tea and coffee regularly can influence weight loss as long as you drink them with little to no additives like sugar or cream.
Practice Portion Control
Portion control involves limiting the amount of food you eat in one sitting to help manage your weight gain. Portion control does not mean eating tiny amounts of food; instead, it is a way of controlling the calories you eat while still eating enough to supply essential nutrients.
Ideally, you should reduce your regular quantity of food by at least 20 to 40%, a value which you can reduce and adjust as you see fit. You can achieve portion control by using plates of smaller sizes or putting your food in sections that will help you visualize the exact quantity of food you’re eating. Eating slowly can also help to reduce your food intake as you will get full on lesser amounts of calories.
Sleep The Weight Off
Studies have shown that a healthy sleep routine can be highly effective in managing body fat. Inadequate sleep can lead to a higher risk of obesity due to increased hunger and an overactive appetite.
Getting at least 6 to 7 hours of sleep can help you maintain an ideal body weight and improve stress management. If possible, adopt a sleep schedule that allows you to get optimal sleep every day.
Do Intermittent Fasting
Intermittent fasting involves purposely going without food for a few hours each day or eating food only within a particular window of time. Pairing this strategy with adequate exercise can help you to get rid of fat more quickly.
There are several ways you can do intermittent fasting, and you can adapt your most preferred method to your lifestyle.