Tips to Lose Fat
How to Lose Body Fat Percentage
Cutting body weight is Tough but Easy at the same time if you understand the Science behind the process, how human body works.
Nutrition + Training + Proper Rest
1. Replacing Carbohydrates with Protein & Fiber
Taking carbohydrates in an increased amount led to increase in fat percentage, carbohydrate surplus causes to cholesterol level increase. Carbs gives human body energy but getting more than 60% of your daily calories from carbs leads to increase to cholesterol level.
Replacing carbs with protein and fiver has its benefits. Protein helps build and repair muscles, which is important for activities like weight training. It also keeps you feeling full and helps with weight management.
Fiber supports digestive health, stabilizes blood sugar levels, and provides sustained energy. By focusing on these nutrients, you can support muscle growth, maintain steady energy levels, and improve overall health.
2. Do Cardio
Cardio is one of the most common forms of exercise. It To reduce your body fat percentage, focus on cardio exercises that burn calories and improve your overall fitness.
Effective options include running or jogging, cycling, swimming, jump rope etc.
Aim for at least 1 hour (3 days) of cardio each week, combined with a balanced diet to create a calorie deficit. Strength training is also beneficial for building muscle, which boosts metabolism and helps in reducing body fat over time. Consistency and a healthy lifestyle are key to seeing results.
3. Do Weight Training
Doing weight training and strength training will lead to burning more calories than consumption which will result the body would not get sufficient energy to work so, the body will start converting stored fat into energy.
When you do weight training, it can affect your fat percentage in different ways. Building muscle through training increases your weight because muscle weighs more than fat. However, muscle burns more calories than fat, even when you’re not exercising. So, over time, gaining muscle can help you burn more fat.
4. Get Proper Deep Sleep At least for 8 hours
In many studies it is found that not having more than 8 hours leads to obesity (having too much body mass) in adults now days.
Research says that getting more and less sleep directly affects your hormones, appetite, overall health and store body fat.
A good amount of sleep will make you feel less hungry which makes easier to control weight.
5. Try intermittent Fasting
Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.
Another popular approach is doing alternate day fasting, which means eating normal diet one day and the next day reduce the amount of consumption or taking a fast for that day.
Intermittent fasting will start cutting your stored fat because your body needs energy to function but because of intermittent fasting your body will not get sufficient energy and your body will converting your stored fat into energy.
6. Stay Hydrated
Drinking plenty of water can help you in your weight loss journey by keeping your stomach full which basically means your body will get less food for consumption.
It works more effectively if you consume before taking meal, it will reduce your craving and eventually less food intake.
One thing that have to keep in mind that drinking any kind of processed beverage like, soft drinks, sodas, sweet flavoured drinks to stay hydrated is the wrong way because they contain huge amount of sugar.
Drinking decent amount of water won’t work to reduce fat percentage in a short period of time.
7. Add Probiotics in your Diet
Add probiotics in your diet. These are helpful bacteria naturally present in your digestive system. Research suggests they can support various aspects of health, including immune function and mental well-being. Increasing your intake of probiotics, whether through foods or supplements, may help with burning fat and maintaining a healthy weight over time. Studies have shown that people who regularly consume probiotics tend to experience greater reductions in body weight, fat percentage compared to those who do not. One study found that individuals taking probiotic supplements were able to better manage weight gain while on a high-fat, high-calorie diet. Certain types of probiotics, found in foods like yogurt, kefir, sauerkraut, and kimchi, may be particularly effective for promoting weight and fat loss. Adding these probiotic-rich foods to your diet or taking probiotic supplements can offer a natural way to increase your intake of beneficial bacteria.
Frequently asked questions
Doing weight training, keeping a protein and fiber based clean diet, having calorie deficit, drinking a lot of water, maintaining stress level etc. If you follow those things very seriously then you can reduce fat very easily.
What are the best exercises to burn fat?
Running, Plank, Skipping / Jump rope, Swimming, Jogging, Cycling, Yoga, Weight training, Calisthenics, High Intensity Interval Training (HIIT) and many more.
What are the best foods to reduce fat?
Green tea, Greek yogurt, Whey protein, Coffee, Fatty fish, Apple cider vinegar, Olive oil, Hot peppers, Cinnamon and many more.
What is Metabolism?
In short metabolism is a process in which the body convert the calories into energy