How to lose bodyfat? The two ways that you can lose body fat are through diet and exercise. To lose body fat you need to be in a caloric deficit which means burning more calories than you consume. A healthy amount of body fat is necessary for the basic functioning of the human body. But carrying too much body fat can put you at a higher risk of heart disease, Type 2 diabetes, cancer, etc.
How to lose bodyfat? iStock-photo credit: Creativaimages
Any body fat is more than 25% is considered obese which is unhealthy and can lead to a lot of health problems. Here are some good diet tips to help you lose body fat.
- Eat more fiber foods like fruit, vegetables, and whole grains. These types of foods will keep you full and help to suppress your appetite by making you eat less food, and the result is less body fat.
- Replace sugary drinks or alcoholic drinks with drinking more water. If you drink up to 8 glasses of water per day that will help, make you fuller and the result is suppressing your appetite and losing more body fat.
- Consuming more protein foods with each meal helps to build and maintain lean muscle mass. Those protein foods are chicken, turkey, fish, steak, beef, tilapia, shrimp, etc.
- Limit eating processed foods like pre packaged foods like chips, doughnuts, cookies, crackers, etc. Research studies show that 70% of the average American diet consists of ultra processed foods.
We talk about diet, but exercise is just as important in losing body fat over time. Exercise allows you to burn calories whether it be through a cardio workout or incorporating strength training workouts which help to build and maintain muscle. The more lean muscle mass you have the faster your resting metabolism will be.
Workouts
The types of cardiovascular workouts you can do are walking, cycling, jogging, swimming, gardening, etc. The different types of resistance training workouts you can do are dumbbell free weights, resistance band exercises, body weight workouts such as push-ups, dips, planks, sit-ups, body squats, etc.
Sleep
Sleep is particularly important when it comes to losing body fat. In fact, research studies show that sleeping less than 7 hours a day are more likely to have obesity.
The Bottom Line is the best way to lose body fat is through a structured diet and exercise program. You can’t lose bodyfat without being in a calorie deficit.
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About Author- Obi Obadike
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References
- Wang L, Martinez Steele E, Du M, et al. Trends in Consumption of Ultraprocessed Foods. JAMA. 2021;326(6):519-530.
- Thornton S. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016;3:18.
- Leidy H, Tang M, Armstrong C, Martin C, Campbell, W. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity. 2011;19(4):818-824.
