Ten ways to reduce body fat percentage fast!!
- Dietitian.Lauren Hmede
- Jul 24, 2019
- 2 min read
Overview
Having high body fat percentage is not only linked to huge shape rather it is linked to many health conditions like heart disease, diabetes, high level of triglycerides and high blood pressure. You need to lose weight in order to lose body fat.
Well!! This really requires a whole lifestyle change. Diet and physical activity are two important factors in the weight loss equation!
1. Clean up your diet
The first step to do is to start a well balanced diet. Well!! You need to add ore veggies, whole grains and fruits while you are getting rid of added sugar, processed food and unwanted calories.
2. Drink more water
Water is a zero calorie drink which replace many sweetened beverages. Moreover, it is needed to speed up metabolsim.
3. Pace your meals
You need to consume less calories than you burn. In addition, you need to choose which suits your body 3 main meals with 2 snacks or 5 small meals. You need to respond to your body. What really matters is not meal frequency but rather meal calories and quality of the food consumed.
4. Indulge smarter
You can indulge from one time to another some healthy yet smart food choices. Red wine and dark chocolate are excellent choices as they are rich in antioxidants that fight inflammation. Green tea, berries and apples are good choices too.
5. Become a menu master
While you are dining out you can still eat healthy. What you really need is to scan menu carefully before ordering. Always stick to boiled or baked food while avoiding fried choices. Skip dressing choices and add more veggies to your plate.
6. Take your time during meals
Your meal need up to 20 minutes to be finished. So relax and eat slowly there is nothing important to run your meals. You can enjoy your meal and let your brain send the signal to your stomach once its full.
7. Spice up your life
Spices like capsaicin can give your metabolism a little boost as well as curbing appetite.
8. HIIT It!
Spend two or three days a week doing high-intensity interval training (HIIT). Apply this to any form of cardio you enjoy the most running, cycling, stair-climbing, jumping rope, elliptical training or rowing. Start your workouts with a light five-minute warm-up, and then alternate back and forth from high to low intensity. For example, you can sprint for 30 seconds, and then jog or walk for one to two minutes, repeating for 15 to 20 minutes. Finish with an easy five-minute cool-down.
9. Build muscle to burn more fat
You need to build muscles. With your strength training sessions (aim for two or three a week), do multi-joint exercises, such as bench presses, upright rows, bent-over rows, squats and deadlifts. Multi-joint exercises work more than one muscle at a time and promote fast muscle gain. Plus, they more closely mimic everyday activities (as opposed to isolation exercises like biceps curls), helping prevent injury and building stamina. Start with three to five sets of 10 to 12 reps of each exercise.
10. Add more activity to your day
You need to stay active and to do other steps for example, taking the stairs instead of the elevator, walking around a building before entering, tapping your feet at your desk, walking in place while on the telephone and doing body-weight exercises while watching television.
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