how to reduce body fat? If you want to live a healthy and fit life, then one of the most important things that you need to do is reduce your body fat. It goes without saying that large amounts of fat in the body is the cause of many grave illnesses like diabetes, hypertension and heart disease, so it’s absolutely crucial to shed the said fat in order to get healthy.
Even more important is to shed visceral fat around your belly, which is linked to all of the terrible life threatening illnesses known to man today. The question remains, however, as to where we should start. This is an even more difficult question to answer if you have no experience with healthy living practices. Luckily, we’ve got a handful of quick tips to help you start reducing your body fat today.
Here are tips on how to reduce body fat
Keep Track of Your Food Intake
This is one of the simplest things you can start doing today to reduce your body fat. More than that though, tracking your food intake will also increase your overall awareness when it comes to what you’re putting in your body. Many people don’t have any idea as to what they’re eating or shoving into their systems, so keeping a food journal or even a small handy list for the day available to you allows you to study your own eating habits and make smarter, healthier choices regularly.
Create A Caloric Deficit
Most people today eat more calories than they need for the day. Unfortunately, this will always translate to weight gain. One simple and quick way to start losing fat is to create a caloric deficit in your daily diet. What this means is you need to eat just a little bit less than usual to start losing fat. You can track this deficit with calorie calculators or counters if you aren’t yet that familiar with the process.
Beat The “Healthy Food” Justification
One common trap that tons of people fall into today is thinking that they can get away with a binge just because the food they’re bingeing on is considered healthy. For example, nut butters, whole nuts, dark chocolate and cheese are all food items that people add to their diet when they’re trying to lose weight.
They add a level of indulgence to our meals so that we don’t feel deprived and some of them, like nut butters and cheese, are great ways to get healthy fats and protein into our diets without having to chow down on a steak. However, just because they’re healthier alternatives to other diet staples doesn’t give anyone the license to overeat. Each calorie still counts, where the food is “healthy” or not.
Avoid Drinking Too Much Sugar
Have you ever wondered why you’re still putting on weight when you barely even eat anything during the day? If you’re not much of an eater but still find yourself going up in weight, then it’s time to examine what beverages you’re drinking every day. A lot of people drink tons of excess calories, not even realizing that they’re damaging their bodies with tons of sugar and empty calories.
We’re not just talking about soda either. Juices are also problematic and so are the so-called healthy beverages like Gatorade and vitamin water. There’s just far too much sugar in them that you should be drinking. When in doubt, reach for water. In fact, you know what, just choose water all the time. Period.
Stop Chowing on Too Much Carbs
This one’s pretty simple: refined carbs are bad for you, stop eating them. If you want to lose weight and improve metabolic problems, switching to a low-carb diet is absolutely helpful and exceptionally effective. As you reduce in weight, you’ll notice an improvement in other metabolic markers like HDL cholesterol, blood sugar, triglycerides and more.
Don’t Make Depravation is Your Middle Name
Yes, you need to create a caloric deficit when you’re trying to lose weight but that doesn’t mean that you should starve yourself for long periods of time. It also most certainly doesn’t mean that you should be dieting too long. Sometimes, all it takes to reduce weight is to reboot your body. Stop the yoyo-dieting and avoid the drastic diets, too. Opt for life changes instead and we promise you’ll be seeing great results in no time.
Avoid Drinking Too Much Alcohol
This one’s a hard item to tackle just because there’s nothing like enjoying a couple of beers with your buddies after a tough week. However, that doesn’t change the fact that alcohol is packed with meaningless calories that we simply just don’t need to be putting into our bodies on a regular basis.
Some of the worst kinds of alcohol to be drinking are beer, sugary cocktails and wine, so if you’re the kind of person that likes to indulge in these beverages, it might be time to find a more affordable and also less fattening alternative. Now remember, there’s nothing wrong with moderate drinking. In fact, studies have shown that enjoying a glass of wine occasionally could be great for your heart and overall health.
What’s crucial is to avoid overdrinking. Otherwise, you could be saying hello to a beer belly instead of saying good bye to it.
Many times, we overeat just because we haven’t given our brains enough time to catch up with our stomachs. If you’re serious about reducing your weight, then one easy tip to incorporate into your everyday life is to start being more mindful and intentional about your eating. What we mean by this is that you should eat your meals in an environment with no distractions (good bye TV during meal time), and that you should chew your food in a slower and much more deliberate way.
One thing that helps when you’re trying to eat more mindfully is to be aware of all the smells, tastes, textures of the food that you’re eating. This way, your brain has enough time to recognize that you’re full and signal you to stop eating.