Body fat is one thing we all struggle to burn. ItвЂ™s the body fat, which leads to the excess weight, those tires and bulges on the body and the laziness that sets in as a psychological add-on.В If you want to lose weight its essential to lose the body fat, in other words, as you work hard to lose body fat, your weight will automatically come down. A right combination of exercises, diet and a simple lifestyle is what you need most to lose body fat. It might take you some time before the results show off, but as you start working on your body, thereвЂ™s no looking back. You will keep losing body fat as you keep progressing and will continue to bear the fruits of your hard work. Keep reading to know how to lose body fat fast and naturally.
Body Fat: Know More
Body Fat is nothing, but piling up of extra weight on our body. We are called вЂњfatвЂќ when our weight is not proportional to our height and there is more of body fat. The bulges that show on the body, the fat on the tummy, clothes being tightened up are all a sign of weight gain and there are many reasons which are responsible for that. But a few lifestyle changes and incorporation of some exercises can go a long way in shedding the extra weight and giving you a desirable body.
Reasons for Body fat:
- Side effects of Antibiotics
- Hormonal changes in the body
- Lack of exercise
- Too much intake of Junk Foods
- Polycystic Ovary Syndrome
- Lack of Sleep
- Steroids and Anti-Depressants
- Slow metabolism
Ways to Lose Body Fat Fast & Naturally:
Incorporating the below will work like wonders to lose body fat. Make sure you follow these rules:
Sugar is Bad
Eating a lot of sugar, more than the recommended daily intake can lead you to have diabetes, heart disease, and cancer if you donвЂ™t keep a check on your health. It is also one of the most common causes of piling on excess weight. Sugar is available in many different forms in food products, particularly processed foods, therefore, it is essential to limit intake of these if you want to lose weight. Minimizing your intake of sugar is a great way to improve your diet and one of the fastest ways to lose body fat in a short span of time. So avoid adding sugar in your cup of coffee, those fruit juices, and avoid any kind of bakery treats which are loaded with sugar.
Water is Super Important
Have as much water as you can if you want to lose weight fast. Water not only helps to keep weight in check, but also helps to flush off toxins from the body. Drinking water before meals also leads to reduced calorie intake, especially in the case of middle-aged people. Water also helps to keep the salt levels and sugar levels in the body in check.В It is particularly good for weight loss when it replaces other beverages in your kitchen like caffeinated drinks which are high in calories and sugar. Having at least 20 glasses of water will be one of the fastest way to lose weight in a few days time.
Keep Sipping Green Tea
Green tea is loaded with antioxidants and is linked with many benefits such as increased fat burning and weight loss.В Having green tea regularly can increase your energy expenditure by 4% and selective fat burning by up to 17% especially the harmful belly fat. People who drink green tea regularly can decrease their body fat by a considerable percentage in a few months. This is definitely a wonderful way to lose body fat in a short span of time.
Have More Fiber
Foods that contain soluble fiber are really helpful since they help increase the feeling of fullness without adding too many calories. Fiber makes the stomach expand and promotes the release of satiety hormones. This automatically makes us eat less as we have a feeling of being full for a long time. Many types of fiber can also feed the healthy gut bacteria which help in preventing weight gain. Fiber-rich foods will go a long way if you want to lose weight fast. Incorporate them as they are definitely a proven way to lose body fat in todayвЂ™s times.
Protein is The King
Protein is the king of nutrients and adding more of proteins in your diet will go a long way in helping you shed that extra weight from your body parts. High protein diet can really help a lot in boosting your metabolism, which will help you from piling up weight too quickly. Your body burns more calories in digesting and metabolizing the protein, which is why you will end up feeling fuller for a long time. Eating a breakfast rich in proteins like eggs can have a powerful effect and can prove to be one of the fastest way to lose body fat.
Use Coconut Oil
Coconut oil can help boost your metabolism besides helping you eat fewer calories. It is also especially helpful in reducing the excess belly fat. Coconut oil is metabolized in a different way in our body than other fats and this goes a long way in avoiding you from piling up those extra calories. While cooking foods, replace butter and other oils with coconut oil and see the difference it makes to your body.
В Stock Up On Fruits and Vegetables
Eat lots and lots of fruits and vegetables if you want to shed that excess weight from your body. HavenвЂ™t we been advised by doctors so many times to include a lot of fruits and vegetables and chuck away the junk food to stay healthy? Well, it is definitely not without a valid reason. Fruits and vegetables have a high content of water, nutrients, and fiber and generally has a low energy density.В This means even if you have large quantities of them you are not going to end up having too many calories. This is a really easy way to lose body fat and if incorporated if will really help in remaining healthy and disease free.
Never Ever Skip Breakfast
Never ever skip your breakfast. The first meal of the day plays a major role in successful weight loss. Almost 80% people who successfully keep their weight in check never skip breakfast and eat a healthy breakfast every day. Aiming for a 300-400 calorie breakfast such as a high-fiber cereal with skim milk and fruit will go a long way in giving you desired body and weight in a few months time.
Keep Having Small Meals
Having small meals or healthy bites through the day prevents you from slowing down your metabolism. Aim for smaller meals (300-500 calories) a day rather than 3 large meals if you want to lose body fat. Have something every two hours. You can definitely take some milk, fruits, and digestive biscuits, nuts, Salads or a plain sandwich to keep yourself full. Avoid having any starchy or calorie rich foods or fried foods in between. Doing this is one of the fastest ways to lose body fat and will give you astonishing results.
Alcohol And Smoking Are Bad
Alcohol and smoking tend to interfere with the fat burning process in the body. Moreover, alcohol only helps you add a lot of calories and it makes you pile a lot of weight in a short span of time. Smoking also disturbs the natural flow of nutrients in your body and slows down your metabolism. Remaining unhealthy is one of the prime reasons for piling up more weight and smoking and alcohol intake does more harm than good to the body. Avoid them altogether if you want to lose weight fast and watch the results yourself.
Cardio is The Key
Any kind of cardio exercise helps you burn a lot of calories. Running, cycling, hiking or power walking is a great way to burn calories and give you good mental and physical health. Cardio also improves many risk factors for heart disease and helps reduce body weight to a great extent. Any kind of cardio exercises is one of the best ways to start with a plan of losing weight. This is indeed the a sure shot way to lose body fat naturally in a few days time.
Weight Training is Essential
Doing weight training really helps in the calorie burning process. A pound of muscle burns up to nine times the calories of a pound of fat. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. It gives your metabolism an added boost after your exercise and is one of the fastest ways to lose body fat in a few days time. Several weight training exercises like bench press, lunges, push-ups, pull-ups, squats, and planks will go a long way in giving you the desired body and weight really quickly.
Play a Sport
Take up any of your favorite sport. Sports not only give you a good intensity workout, but also translate into a greater metabolic afterburner where your body is working harder than usual and thus it stimulates your calorie burning process. Sports like cycling, swimming, badminton, squash, lawn tennis, В etc. go a long way in giving you a really good workout and help you shed off those extra calories really fast.
Avoid Processed Foods
One of the easiest ways to lose body fat is to limit your intake of processed foods and avoid them altogether. Processed foods have a high content of starch, sugar and are a rich source of added fats and calories, which will only help you pile up more weight as you gorge on them. These are engineered to make you eat as much as possible and can have you craving for more and more of them as you happen to eat them. Stay from processed foods completely if you want to lose weight faster.
Probiotics Are Super Foods
Probiotics are live bacteria that help a lot when eaten every single day. They can help improve the digestive health and heart health and even add a lot in weight loss. Probiotics also help regulate the healthy gut bacteria besides blocking the absorption of dietary fat, reducing appetite and inflammation. Lactobacillus bacteria, especially present in yogurt can have promising effects in stimulating the weight loss process. Incorporate probiotics, this is the one of the beneficial ways toВ lose body fat naturally.
Good Sleep is a Must
Have at least 7-8 hours of sleep when you are in the process of losing more weight. Sleep helps you to stay away from tiredness and stress. When you are exhausted, your body lacks the energy to do normal day to day functions including burning calories. Giving adequate sleep will help you in keeping your metabolism in check and will also help you digest food in a better way. Sleep early and get up early when you want to shed those extra kilos. Believe me; this will go a long way in getting the desired results.
You should try and be more active in order to lose that body fat. Understand that what you do, how you think, how you send your day all piles up on how our body functions. Keep working hard and keep eating healthy to lose body fat. The positive effects will not just show on your body, but on your mind too.