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How to fatloss

Why Is Body Fat Important?

Healthy body fat is essential for the normal functioning of the human body. While too much body fat can increase the risk of heart disease, type 2 diabetes, osteoarthritis and cancer, too little body fat can be just as dangerous.


“Fat is found in almost every cell in the body; in fact, the brain is 60 percent fat,” says David Friedman, a North Carolina naturopath, clinical nutritionist and certified alternative medicine practitioner. “In addition, fats provide energy to the body in the same way as proteins and carbohydrates.” Fats also play a role in regulating hormones, body temperature, immune function, reproduction, insulin signaling and nutrient absorption. Additionally, the essential fat-soluble vitamins A, D, E, and K depend on body fat for optimal absorption.


6 Ways to Reduce Body Fat Safely and Sustainably


Safe and effective fat loss is a long-term endeavor. “People who lose weight quickly by following the latest fad diet, starving themselves, or working out heavily at the gym often gain all or most of the weight back,” Friedman says. “Unless you look at the big picture — and don’t pretend — —The weight loss results will be temporary.”


 1. Be in a calorie deficit


When it comes to fat loss, calories matter most. You won’t lose fat without a calorie deficit, although you shouldn’t be afraid of calories. Your body needs calories to function and you don’t need to keep track of them, but they can add up quickly. Burning fat requires a calorie deficit diet. Multiply your weight in pounds by 11. Eat a variety of calories consistently and honestly.


 2.Start strength training


Strength training is an exercise in which muscles contract against resistance. Over time, this builds muscle and builds strength, often involving lifting weights.

Research shows that strength training has many health benefits, including weight loss.

According to a review of 58 studies, at least 4 weeks of resistance training can help reduce body fat by an average of 1.46%. It can also significantly reduce body fat and visceral fat, which is the fat that surrounds your abdominal organs.

Another study showed that 5 months of strength training was more effective than aerobic exercise alone in reducing body fat in obese adolescents.

Additionally, resistance training helps maintain lean body mass, thereby increasing the number of calories your body burns at rest.                                              

According to one study, resistance training increased resting metabolic rate compared to a control group, while aerobic exercise had no effect on metabolism.Performing physical exercises, lifting weights, and using exercise equipment are easy ways to start strength training.


 3.Follow a high protein diet


Eating more protein-rich foods may help reduce appetite and increase fat burning.

In fact, several studies show that eating more high-quality protein may reduce the risk of excess body fat and obesity.

Other research suggests that a high-protein diet may help preserve muscle mass and metabolism during weight loss.

Increasing protein intake can also increase feelings of fullness, reduce hunger, and reduce calorie intake, all factors that contribute to weight loss.

Try to include a few servings of protein-rich foods in your diet every day. Protein-rich foods include meat, seafood, eggs, beans, tofu and dairy products like milk, cheese and yogurt.


4. Ditch Ultra Processed Products and Refined Sugars


A recent study found that by age 5, the average American diet consists of approximately 70% ultra-processed foods (UPP), which is not good news when it comes to body fat [1]. “The main sources of unwanted fats and oils in the modern Western diet are not meat and poultry but breads and baked goods and spices,” Dr. Finster said. “UPs are loaded with unhealthy fats, often mixed with added sugar and salt, in dizzying proportions and amounts, making them highly delicious and addictive.” People also tend to eat more highly processed, nutritious Bad prepackaged foods such as pastries, donuts, chips and margarine.


The average American eats 152 pounds of refined sugar per year, which can indeed disrupt blood sugar and increase insulin levels, which can also affect fat storage. “Refined sugars make up a large portion of ultra-processed products and are empty calories,” Dr. Fenster said. “Reducing calorie intake encourages the body to utilize its fat stores, thereby lowering body fat percentage.”


5. Keep moving


Physical activity helps burn belly fat. “One of the biggest benefits of exercise is the huge improvements it makes to your body composition,” says Stewart. Exercise appears to be particularly effective at reducing belly fat, he says, because it reduces the levels of insulin that would otherwise be released into the body, signaling the body to continue exercising. To accumulate fat and causes the liver to consume exclusively fatty acids from nearby visceral fat deposits.


How much exercise you need to do to lose weight depends on your goals. For most people, this probably means 30 to 60 minutes of moderate to vigorous exercise most days.

6. Take Time to Eat


“It takes about 20 minutes for the average person’s gastrointestinal tract to signal to the brain that it’s full,” Dr. Fenster says. By taking your time, slowing down, and tasting your food, your stomach has enough time to tell your brain that you’re full, which can help you avoid accidental overeating.


Try to eat until you are 80% full and give your brain time to think. If you wait a few minutes, you may eat less, thereby losing body fat before it starts to accumulate.


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