7 Tips on How to Lose Body Fat
Best Methods to Lose Body Fat
The best way to shed body fat is a combination of different lifestyle practices. Our bodies need essential fat to support our central nervous system, brain, and organs. The fat that accumulates around our abdomen is visceral fat, and this is the fat we want to shed. The best way to remove body fat is to work on shedding the visceral in a targeted way.
Our seven tips for you on how to lose body fat and target the visceral fat can be integrated for best results.
1. Eat more fat, the healthy fat.
Let us debunk the myth that eating fat makes us fat. Today we know that low-fat diets can cause weight gain and are not the best way to remove body fat. It can be challenging to sustain eating this way as a low-fat diet doesn't keep you full. Per gram, fat has more calories than protein and carbohydrates. The caloric density of fat helps us feel satisfied and sets us up for success when we’re trying to reduce body fat.
So make fat a part of your eating plan, and be selective with the types of fats you consume as the best way to shed body fat. There is a big difference between eating ice cream or almonds. They both have fats in them, but the almonds help support the body systems to thrive with their unsaturated fats, and the ice cream swamps the body's systems and makes it harder to do what they are designed to do with the saturated fats. Other unsaturated fats, the good fats, can be found in things like Eatnuts.com Nuts, Eatnuts.com Seeds, avocados, and olive oil. Unsaturated fats include polyunsaturated fats and mono saturated fats. When we inquire on how to lose body fat, we must eat fat as it's a part of a healthy diet.
2. Eat fewer carbs.
Another way to shed body fat is to reduce your carbohydrate consumption. By incorporating more of the healthy unsaturated fats into your diet, it helps reduce cravings that may lead to overeating. Carbs are a big part of what the body uses for energy, helping us think clearly, moving, workouts, and getting through the day. However, the best way to shed body fat is to reduce the amount you eat so that when your body seeks glycogen for energy, it begins to burn your fat for energy rather instead.
By consuming fewer carbs, your body will tear through the carbohydrates and glycogen and start burning fat sooner. So by keeping your body's glycogen levels low, it allows the body to more easily get rid of fat more quickly. You want to try to keep your daily carbohydrate intake of 30% or less. Measure this by looking at your intake for one day and estimate the percentage of what foods you are consuming that have carbohydrates.
If you are following our first tip, keeping a good amount of unsaturated fats in your diet, this should not be difficult as you will feel more satisfied when you eat. It is not a secret that the more carbohydrates and sugars you consume the more your body will crave them.
3. Watch your calorie count.
With all that is mentioned above, you still have to be mindful of your calorie intake. If you are not being mindful and are eating frivolously, then the body will begin to store those extra calories as fat. So as you start to transform what foods take up real estate on your plate try to eat more plant-based foods that are lower in calories like fruits, vegetables, Eatnuts.com Nuts, and Eatnuts.com Seeds to help fill you up and leave you satiated.
There is an abundance of technology today with phone apps that can help you track your calories as you start to make these adjustments. Newer lifestyle practices can take an adjustment period and then those practices slowly become new habits, and your body will start adjusting over time, so be patient.
4. Manage when you eat.
Focus on when and what you eat and it can make a big difference. As you explore how to lose body fat and tune into those habits and adjust them, you may begin to notice the times that you long for food. For some people, there's an immediate urge to eat right when you wake up. For others, it might be eating every two hours, and then some of you find that late night eating is where things can get challenging. First, you must uncover your habits of when you eat and recognize the importance of giving your digestive system a break.
Another school of thought that has proven to be very effective is practicing intermittent fasting. There are a few different ways you can do this, and we encourage you to also do your research to learn more about the various approaches health benefits. There is evidence that the best way to shed body fat is to implement intermittent fasting, and then focusing on what you eat becomes less crucial. It doesn't mean that you can eat just anything, but it does suggest that you shorten the window of time when you eat and continue to work with the above mentioned tips. There is an enormous amount of information out there on this topic, and we encourage you to research the subject if it's of interest to you.
A simple way to practice intermittent fasting is to refrain from eating food for a short window of time, somewhere between 6-8 hours. For example, stop eating two to three hours before you go to bed, then in the morning skip breakfast and stick to liquids until lunch time. This causes your body to become more of a fat burner.
Many people find it easier to manage time intervals of when they eat rather than putting strict guidelines on what they eat. Individually, we each have to explore and discover what lifestyle practices work best for our own lives to learn what the best way to shed body fat is.
5. Do not use a regular scale.
As a human being, we have an innate desire within to measure our progress. When seeking the best way to shed body fat, a scale is not an ideal way to measure progress. The reason behind this is that a standard scale only measures your weight. The minute you experience the scale going in one direction or another you only experience the variations in your weight but have no way to gauge the amount of fat being gained or lost. Sometimes we gain muscle, and so the weight reflected on a scale can be misleading if it goes up. The challenge is that you may feel defeated and although you may be experiencing progress your way of measuring the progress may not be accurate.
There are other ways you can measure your progress that will better reflect your loss of body fat. There are scales out there that measure not only your weight but your fat percentage and muscle percentage. You can also measure your body fat with a caliper, or use clothing as a way to experience the transformation in the body. Your skinny jeans will fit more easily when you’ve made progress.
6. Get enough sleep and relaxation.
Getting adequate amounts of rest can support weight loss. For some people, this tip alone can make a world of difference. When the body lacks sleep, so many different factors can play into weight gain. First and foremost when you need sleep or rest the body begins to crave more food, and typically the types of foods that are not the best for shedding body fat. It sets our hormones off into a cascade of cravings and impacts our clarity and decision-making abilities.
You may find you are too tired to work out or make your meals at home. You may find yourself gorging on take-out processed foods. Lack of sleep causes the brain to invoke desires for things that make us feel good, which can increase cravings for more carbohydrates and sugars.
Sleep is nutrition for the brain, and when we don't get enough of it, the impact of our hormones activate cravings for bad food choices. There is also a cortisol spike that comes from not enough sleep, signaling the body to conserve energy to provide you fuel when you are awake. When your nervous system is out of balance and you experience stress, and you do not give yourself enough time to rest and relax, the body begins to produce cortisol which feeds an unhealthy cycle.
7. High-intensity interval and cardio exercise.
One of the biggest benefits of high-intensity interval training and cardio exercise is burning fat efficiently. It is because high-intensity exercise is more demanding on the body that your body will quickly burn through the glycogen and move to burning fat. The other benefit is that this type of a workout will continue to burn fat even after you are done exercising. It is also convenient because you can do high-intensity interval training in just 10-30 minute sessions, which makes it fit easily into a busy schedule.
About the Author
Lisa Saremi is health and wellness coach for Limitless-U and blogger for eatnuts.com. Lisa received training as a Health Coach from the Institute for Integrative Nutrition's cutting-edge Health Coach Training Program on dietary theories, practical lifestyle management and innovative coaching methods with top health and wellness experts.