It is important to lose body fat, not only for aesthetic reasons but most importantly, for health reasons. Increased body fat is associated with fatal health problems such as clogged arteries, heart complications and diabetes. However, one needs to make lifestyle changes and commit to them in order to lose weight the hard way. Here are some methods that can help reduce and, eventually, eliminate excess body fat:
If you are significantly overweight, which means your body fat is over 25% for males and over 30% for females, moderate aerobic exercises and low-intensity training is all it takes to start a healthy weight-loss routine. Your goal is to keep your maximum heart rate at around 70% for about 30-60 minutes during aerobic exercises to effectively burn body fat. Combine this with moderate weight training to help tone and strengthen your muscles, because more muscle increases your body’s capacity to burn more fat.
Regular exercise will not help you lose body fat if you still keep on eating food high in cholesterol and bad fat. Reduce, and gradually eliminate, high fat content food sources as much as possible and replace them with foods that are rich sources of high omega fatty acids. Omega fatty acids are shown to have fat burning components and help improve the body’s metabolism.
Fiber is a must component in your diet if you want to lose weight. Eat fruits and vegetables that are rich in fiber to give you a fuller feeling longer. Doing so also helps prevent fat from getting absorbed by the body by pulling it out of the system before the body can start acting on it.
Once your body has adjusted to the rate of physical exercises and you have noticed significant fat reduction, begin high-intensity interval training to lose body fat faster. This also increases the body’s metabolic rate, which is crucial in losing fat. This can be as simple as walking for 2-3 minutes followed by sprint running for less than a minute for a duration of 20-30 minutes.
Also, don’t forget to drink at least a gallon of water every day to keep your body hydrated and to help your liver convert fat into energy. All these are important factors that will work together to help you lose body fat consistently and effectively.
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