by If you notice excessive fat accumulation around your abdomen, arms and thighs, it is essential to address it quickly. Being overweight is a clear indication that you are exposed to various health problems like obesity, diabetes, heart diseases, etc. To combat this, you should look for tips on how to reduce body fat. According to experts, healthy lifestyle choices, such as a balanced diet and regular physical activity, play a central role in achieving a slimmer, healthier physique. So don’t wait any longer and start making efforts to lose unhealthy body fat.
How to reduce body fat?
Dr Archana Batra, Registered Dietitian and Certified Diabetes Educator in Gurugram, says, “Excess body fat not only affects your body appearance but can also lead to various health problems including heart disease, diabetes and joint problems . So, if you are looking to lose those extra pounds and reduce body fat, here are seven effective tips to help you achieve your goals:
1. Balanced diet
The foundation of any successful fat loss journey is a balanced diet. Focus on eating lean protein, healthy fats, and plenty of fiber in your daily diet. Also eat more green vegetables and fruits. “Processed foods, sugary snacks, carbohydrates and high-calorie intakes should all be avoided or limited. Tracking your daily calorie intake can be helpful in staying on track,” says Dr. Archana Batra.
2. Keep moving
It is essential to incorporate cardio and strength training exercises into your daily routine. Cardio workouts like running, swimming, or cycling help burn calories, while strength training builds lean muscle mass, which boosts your metabolism and makes fat loss easier. This combination of exercises can increase your body fat loss, helping you get to a healthy weight.
3. Portion control
Pay attention to portion sizes, as they are essential for fat loss. Overeating, even if you eat healthy foods, can lead to unhealthy weight gain. First, keep your portion sizes small. Second, pay attention to when you are most hungry and during this time, keep healthy snacks with you to avoid consuming unhealthy foods like chips. Third, you can avoid overeating by chewing each bite carefully and eating slowly. So make sure you eat and chew your food properly.
4. Stay hydrated
The more hydrated you are, the harder your body works to burn fat. Batra says: “Water is crucial for various bodily functions, including fat metabolism. Sometimes hunger and thirst can be confused, leading to calorie consumption that can be avoided if you stay hydrated. A minimum of 8 to 10 glasses of water should be consumed every day.
5. Sufficient sleep
Insufficient sleep can lead not only to weight gain but also to an increased risk of several health problems such as mental health problems. This happens because lack of sleep disrupts hormonal balance. A hormonal imbalance can lead to an increased appetite and cravings for unhealthy foods. Strive to get 7 to 9 hours of quality sleep each night to support your fat loss efforts.
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6. Eat mindfully
Mindful eating is an approach that involves focusing on your food while eating. This can help you know your eating habits. And knowing this, you can plan your diet accordingly. It can even help prevent overeating. Therefore, Batra says, “Avoid distractions like watching TV while eating, as this can lead to mindless overeating. Practice mindful eating by savoring every bite and appreciating the flavors and textures of your food.
7. Manage stress
Stress, especially chronic stress, can lead to both weight gain and weight loss. Batra says, “An excessive amount of stress can cause emotional eating, which can lead to weight gain. » Find stress-reducing techniques that you enjoy, such as yoga, deep breathing exercises, meditation, or pursuing hobbies.
Keep in mind that weight loss and body fat loss won’t happen in a week, 10 days, or a month. So it requires constant effort and patience. With consistent efforts to improve your diet and manage a healthy workout routine, you can lose unhealthy fat.
