Are you someone who is always cribbing about your unchanging weight? Are you tired of dieting and taking supplements to lose your cellulite? Is your BMI scary enough to give you a heart attack? Now is the right time to choose a healthy lifestyle to lose your extra pounds and improve your health and lifespan.
There are so many short-cut methods that are advertised with the promise of instant weight loss. They look so convincing, but the truth behind these glossy advertisements is that the weight loss thus achieved is temporary and can bring many discomforts along with the quick weight loss. Keeping that in mind here are some ways you can cut body fat, and make it last for a long time.
1. Follow A Calorie Restriction Diet
Body fat accumulation is a result of an improper balance between caloric intake and caloric expenditure. If you are not very active during the day, a whopping amount of calorie intake in just one meal on a daily basis can result in unnecessary visceral fat deposition.
A calorie deficit considering one’s metabolism and lifestyle factors such as physical activity and composition of one’s diet can trigger fat burn. Intake of adequate calories in regular intervals can keep you more active, induce fat loss and improve health and stamina.1
2. Increase Your Dietary Protein Intake
Excess body fat results in obesity which is a major factor for diseases related to the heart and other inflammatory disorders. When you follow a diet to lose your body fat, you tend to lose the lean body mass as well. Increasing dietary protein increases fat loss and minimizes the loss of lean body mass.2
An olive oil dressing, poultry, eggs, nuts, or seeds can decrease your appetite and make you feel fuller. If you eat salmon at dinner, you not only get lean protein but also get the essential fats you need. However, it is essential to calculate the protein needs based on grams per pound of the target body weight to avoid protein overload in the body.
3. Limit Your Carb Intake
When you eat more carbohydrates, your body struggles to produce more insulin to tackle the carb overload in the body. When insulin levels spike in the blood, it causes fat to be deposited and stimulates your brain to produce hunger signals, and you end up eating more and crave for more carbs. This is the mechanism in the body that leads to obesity and insulin resistance.
Restricting intake of carbohydrates puts an end to this repeating cycle. When you restrict carbs to a great extent, your body goes into a state of ketosis which burns fat, which stabilizes your blood sugar. Limiting the carbohydrate intake in your body maintains your sugar levels and helps in fat loss.3
4. Do More HIIT Exercises
A session of high-intensity interval training exercises (HIIT) is all that you need to burn the extra calories for that day. HIIT exercises can trigger the subcutaneous fat loss which is otherwise very difficult to lose. These exercises can improve your cardiovascular health and reduce body fat levels.
You can achieve the desired fat loss with just a short session of HIIT exercises. Your metabolism becomes more efficient, you limit muscle loss, and your body keeps on burning fat even after the session. HIIT is all about more fat loss, increased muscle mass, and no more marathon sessions in the gym.4
5. Practice Intermittent Fasting
Your digestive system often signals a break from the overload of calories. Intermittent fasting is an excellent way to detox the digestive system. Cleansing the digestive system over a period can help in fat loss. With intermittent fasting, the body functions slow down and give time for the body to heal itself.
It creates the metabolic state where the body derives energy from fat which results in fat loss. Your energy is boosted and fresh after a fast as the body functions have taken some much-needed rest. You also tend to have control over your appetite and avoid eating food when you are not hungry.5
6. Get Adequate Sleep And Water
If you haven’t slept properly then the lack of sleep leaves you with more food cravings, which will lead to you eating anything whether it is healthy or not. Lack of sleep can also affect the body functions and affect your exercise regimen. You run on low energy all day which puts your metabolism at stake, which results in fat accumulation. Eight hours’ sleep is essential for the body’s metabolism.6
Eight glasses of water are required by your body to perform its functions. When you restrict water intake, your body tends to store more water as a defense mechanism which can result in water weight. Water restriction can affect digestion, impair energy intake, and can result in the accumulation of fat.7
If you have hit the weight loss plateau, these are the tips that can trigger the desired weight loss. This way you will be able to stick to this diet and exercise regime and succeed in losing weight.
|↑1||Larson-Meyer, D. Enette, Leonie K. Heilbronn, Leanne M. Redman, Bradley R. Newcomer, Madlyn I. Frisard, Steve Anton, Steven R. Smith, Anthony Alfonso, and Eric Ravussin. “Effect of calorie restriction with or without exercise on insulin sensitivity, β-cell function, fat cell size, and ectopic lipid in overweight subjects.” Diabetes care 29, no. 6 (2006): 1337-1344.|
|↑2||Halton, Thomas L., and Frank B. Hu. “The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review.” Journal of the American College of Nutrition 23, no. 5 (2004): 373-385.|
|↑3||Paoli, Antonio, A. Rubini, J. S. Volek, and K. A. Grimaldi. “Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets.” European journal of clinical nutrition 67, no. 8 (2013): 789.|
|↑4||Gaesser, Glenn A., and Siddhartha S. Angadi. “High-intensity interval training for health and fitness: can less be more?.” (2011): 1540-1541.|
|↑5||Klempel, Monica C., Cynthia M. Kroeger, Surabhi Bhutani, John F. Trepanowski, and Krista A. Varady. “Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women.” Nutrition journal 11, no. 1 (2012): 98.|
|↑6||Nedeltcheva, Arlet V., Jennifer M. Kilkus, Jacqueline Imperial, Dale A. Schoeller, and Plamen D. Penev. “Insufficient sleep undermines dietary efforts to reduce adiposity.” Annals of internal medicine 153, no. 7 (2010): 435-441.|
|↑7||Daniels, Melissa C., and Barry M. Popkin. “Impact of water intake on energy intake and weight status: a systematic review.” Nutrition reviews 68, no. 9 (2010): 505-521.|