Tips and Tricks to Losing Body Fat
Follow these tips to trim that annoying body fat:
Jump-start fat loss with a new diet
- Eat breakfast every day. If you skip breakfast, you'll be more likely to eat too much or lose your willpower to eat nutritious foods later in the day. Eat protein and fiber at breakfast to keep you full for hours. Fruit, eggs and vegetable smoothies are great choices. Avoid pancakes and other baked goods -- they give your body a shot of sugar without wholesome nutrients, so you'll get hungry faster.
- Fill your day with fiber. Soluble fiber, found in fruit, vegetables and whole grains, lowers insulin levels in your body and leads to fat loss. Eating fiber with every meal also will make you feel full faster, so you won't be as tempted to eat caloric foods. Remember "with protein and fiber at every meal, losing weight is no big deal."
- Consume a well-rounded balance of protein and fat. Studies show that lean proteins like chicken and healthy fats found in fish, avocados, nuts and seeds promote fat loss. Choose proteins and fats that are hormone-free and unprocessed.
- Drink a lot of water. By drinking plenty of water, you'll increase your body's metabolic rate, leading to more fat loss. Get at least eight glasses of water a day.
- Don't eat empty calories. For some people, it really is that simple. Certain foods are more easily converted to fat in your body. They provide a lot of calories, but the calories don't come with the nutrients and fiber your body needs to stay healthy. The first step to losing fat is cutting back on sugar, white flour, fried foods and processed snacks or meats.
Exercise to shed pounds
- Do resistance training. Exercising with weights builds up your muscle and keeps your metabolism high for an extended time, helping you to lose fat. If you're new to weightlifting, ask a personal trainer to help you with some beginner's exercises. Remember to work every muscle group and lift the heaviest weights you can -- but don't over do it.
- Get into cardio. Mixing resistance training with cardio workouts is the key to successful fat loss. Cardio exercises get your heart pumping and help you burn calories. Any type of cardio is fine, but choose exercises you enjoy, so you'll be motivated.
- Find creative ways to be more active. We burn calories throughout the day, not just when we're working out. Being more active in general can make a difference!
- See your doctor. Before starting an intensive program, it's a good idea to meet with your doctor to discuss what's healthy for you. It's fine to lose weight if it will make you feel more confident and comfortable, but people can be healthy at any size.
- Set goals. After taking your doctor's advice and your knowledge of your body into account, write down your goals. It helps to plot out a fat loss schedule for the next six months, and set up milestones and rewards along the way to provide motivation.
- Make a promise to yourself. Losing fat requires a lot of time, energy and difficult choices. There will be times when you'll feel deprived of foods you love, or be tired of feeling sore after exercising. Commitment is one of the most important factors in successful fat loss. Without it, you'll lapse into old habits, and you may even end up gaining back more than you initially lost.