Easy ways to reduce body fat focus on building fat-burning muscle and choosing healthy foods. Losing body fat gives you a sleek, svelte shape, shows off the muscles you worked hard to achieve, and boosts confidence. Use the tips below to learn a few easy ways to lower your body fat percentage.
The best way to shed the fat is to combine the workout routines. The cardio portion burns up the calories while the muscle eats them up throughout the day. Go through a cardio workout followed by weight lifting, or perform intervals of the two. Start out with a low intensity cardio program and light weights, eventually working your way up to high intensity for both. Once you reach the moderate stage, try to workout for longer than 30 minutes and keep the heart rate around 70% of maximum. Remember to combine both cardio and muscle in one workout, not at separate times during the day. Also, switch up the cardio routine every other day to avoid muscle memory, which reduces its effectiveness.
Like the workout routines, this tip works best when you gradually get used to it. Do not cut out all of your favorite “bad” foods in one day, as this leads to mental discouragement when you give in to that overwhelming craving. Instead, gradually reduce the number of indulgent foods over a few weeks. Remember that bad fats do not include every fatty food. Oils like omega-3 and olive oil contain healthy nutrients that are essential for a functioning body. They increase metabolic activity, helping you burn fat. Avoid any fat that stays hard at room temperature, like butter and margarine.
This does not mean eliminate carbs completely. Focus on reducing the intake of white and enriched grains and those with a high Glycemic index. They spike your blood sugar for a short amount of time, cause a crash, and add extra fat. Opt for brown rice, beans, oats, and potatoes. Eating them at the right time also boots your metabolism and revs up the body’s engine. Eat them during meals before 6 PM and any “bad” carbs right after a workout. Fiber helps you feel fuller for a longer time, so add them to any meal. Try eating four to six small meals per day to keep the metabolism burning.
Protein fuels muscle without adding extra fat. It also acts as the fuel for the body when exercising, so you want enough of it in your system that the body burns up the protein and not your new muscle. Stock up on foods like fish, eggs, and beans to get plenty of protein in your diet. Stores also offer protein shakes, bars, and smoothies. Drinking enough water reduces your hunger cravings, keeps you full longer, hydrates the body, and clears the skin. Drink at least eight glasses per day and more if you exercise. Avoid soda at all costs.
HIT stands for High Intensity Training and requires an athletic, dedicated individual. While it may not be an “easy” way to reduce fat, it is the most efficient method for getting rid of it. Limitless options exist for workout routines, but the usual formula involves a 10 to 30 second high intensity interval followed by a longer low intensity interval. This repeats for about 20 minutes. For example, you could walk for two minutes and then sprint for 30 seconds, repeating for 30 minutes.