One of the prime reasons to shed kilos of that inch and pinch is not just about to look svelte and sexy. Overweight or obesity set stage for serious health issues like cardiovascular diseases and other chronic diseases. As per WHO about 1.9 billion adults who are of 18 years or older are overweight with over 600 million are obese. Have you checked yourself?

Overweight or obesity is defined as the accumulation of excessive fat in the body that can cause severe health issues. A body-fat percentage higher than 30 % in the women and 20% in men are considered high, and people in this percentage is considered as overweight.

Thankfully, obesity can be cured!

Have a look at few tried and tested strategies to lose body fat from every area of the body:

Split your food:

When it comes to losing weight, protein is one of the most important macronutrients that one should not miss. Protein-rich foods help in reducing hunger cravings, provide energy, boost metabolism and much more. 

Protein foods not only help in reducing weight but also help your body avoid re-gaining weight.

Consume Few Calories:

Rather than focusing on burning calories, also keep your calorie consumption low. Avoid foods that have negative calories and consume only those that borderline calories. You can consume broccoli, limes, oranges, cabbage, watermelon, peppers, apples, asparagus, mandarin oranges and much more. Keep a record of your metabolism and density of the food before consuming.

Reduce Carbs:

Consuming too many starchy fruits and foods like rice, pasta, bread and potatoes provide more energy and glycogen to the body. Anything that is left in the body will be stored as the fat. Also, you don’t have to eliminate starchy carbs, instead limit the consumptions completely.

Cut Out Processed Foods:

Avoid limit of packed foods, processed foods, ice creams, deep-fried foods and candies. Add more low-energy density foods in your diet, including fruits, vegetables, lean meats, fish and whole grains in your diet.

Limit Sugar:

Excess sugar easily gets stored in the form of fat and is unhealthy for the body. Take simple carbs, fresh fruits and skip meals that contain artificial sweaters or have high sugar content. If you have a sugar craving, you can satisfy your sweet tooth. Don’t rely on beverages like sweet tea, alcohol, soda, sweetened juices, diet soda and other artificial sweeteners.

Cardio and Exercises:

Don’t do the same type of cardio exercises regularly, as your body will get used to it. Instead, keep on changing your workout routine. Involve exercises like walking on the treadmill, stair-stepper, running, rope, jumping and much more.  Indulge yourself in the high-intensity interval training. Start by doing the warm-up with a light exercise.

Cardio:

Add muscle exercises to burn fat. Try exercises like bench press, upright rows, squats, deadlifts, and bent-over rows. Multi-joint exercises promote fast muscle gain, increase stamina and help in preventing injury. You can start with three to five sets of exercises.

Add Physical Activities:

The physical workout can do a lot in burning calories and fat. Involve hiking, running, stair climbing and much more in your daily exercise. You can start yoga, bodybuilding exercises, weightlifting, walking and much more.  Exercise also limit inflammation, improve metabolism, lower blood sugar level and helps in reducing fat in the body.

Scientific treatments:

Probiotics are like bacteria that aids in weight loss, improved safety and helps in decreasing hunger craving. You can also try scientific treatments like body contouring, coolsculpting in Colorado and much more to remove fat from the body. 

Cold Water Can Shed Fat:

Skip high-calorie beverages that have minimum nutritional values and drink plenty of water. Water aids in keeping your body hydrated and helps in flushing out toxins from the body. Simply drink a full glass of water about 30 minutes before the meal and keep on drinking water throughout the day.

Consume Healthy Fats:

All the foods that contain fat are called a superfood. Some of the superfoods are avocados, cheese, dark chocolates, fatty fish, nuts, chia seeds and much more. These foods are the best source of potassium and are an excellent source of fiber. Also, they contain powerful fatty acids and are a great source of minerals, vitamins, proteins and healthy fats.

Spice The Life:

If you are battling with the body fat, add some spices to jazz up your fat-shedding routine. You can try adding a little cinnamon, honey and ginger to your drinks. Include these spices in your healthy food to make it tasty. Spicy foods contain capsaicin, which improves metabolism and helps in curbing the hunger pangs.

So, are you simply trying to lose body weight or you want to shed weight from the belly, no matter what you are seeking, use above mentioned tips. For sure they will help! 

Published by Janice Cook