Tips to reduce excess body-fat

Excess body fat is something which bothers people of all age groups. Nobody wants a bulging stomach visible from their shirts/t-shirts. Everyone wants and dreams of a minimal body fat percentage but doesn't know the correct ways to achieve it.

Body fat of an individual depends upon many factors - 

    - Lifestyle

    - Eating habits

    - Body activity

All these factors are directly or in-directly related to the excess body fat of an individual.

Here are some of the ways to reduce excess body fat. Before starting just wanted to mention that nothing happens overnight and without effort , so all the below tips and methods gives best results with some body exercise and regularity in your schedule.

Consume more of complex carbohydrates

There are mainly 2 types of carbohydrates , simple and complex.

Simple carbs are the ones which doesn't have Fibre in it , so when the body consumes these simple carbohydrates it spikes the sugar levels of the body (since it has a high Glycemic index).

Complex carbs have a good amount of digestive Fibre in it which helps the food to properly digest and since it has a low Glycemic index , it does not spikes our sugar levels.

Fibre in complex carbohydrates helps to digest our food properly and it does not gets stored as fat.

The normal Fibre intake for an adult is 40 grams , so try to make your meal with atleast one source of complex carbohydrates.

Foods with complex carbohydrates are - Brown rice , Whole wheat chapatis , oats , quinoa , sweet potato , beans of all kinds.

Increase your protein intake

Protein is an essential nutrient for our body.

Protein helps to stay full and reduces appetite when hungry. When we are hungry we tend to eat more then we normally do. So, adding protein to your diet helps you kill our hunger and you won't eat more carbohydrates and fats.

For people who workout , protein helps in binding the muscle fibres together , helping them to grow bigger. Even during fat loss , high protein diet helps to retain the muscle mass while reducing weight.

Foods with high protein content are - Fish , Chicken breasts , Egg whites , beans , dairy products , protein supplements.

Cut down on sugary foods

Foods with added sugar are bad for your health.

Consuming excess sugary foods or sweets result in many health problems like , obesity , type 2 diabetics , hearth diseases , etc.

Once in a while consumption of sugar is okay , but you should cut down daily consumption of sugary foods or added sugar. The normal dose for added sugar is 5-10 grams per day , which is 1-2 tea spoons only. Try to keep your sugar intake in this range.

Natural sugar sources like fruits can be consumed daily.

Use Unsaturated fats

Unsaturated sources of fats like , olive oil , coconut oil are healthy for your body as well as your heart. Consuming unsaturated sources of fats puts less pressure on your heart and also it helps to reduce abdominal fat loss.

Fat contains high calories so don't add extra calories , just try to replace your oil and fat sources with unsaturated fats.

Start doing strength training

Strength training or weight training helps to reduce body fat and gain muscle mass.

When we lift weights , our muscle fibres gets torn and when it gets repaired it results in a bigger muscle tissue with a less fat layer on top.

Strength training increases our muscle endure and helps in burning more calories than walking , running , resulting in reducing the overall body fat.

Include HIIT (High Intensity Interval training)

HIIT is a form of exercise where we push our body to extreme making our heart beat go up to 140-160 for 30 seconds and then relaxing for 30 seconds , where our heart beat reaches between 100-120.

The best form of HIIT is making a sprint for 30 seconds , then without stopping walk for 30 seconds , then again make a sprint for 30 seconds , then without stopping walk for 30 seconds , repeat the process for 15 minutes approx.

HIIT puts more pressure on our heart which causes our heart-rate to fluctuate faster and allows the heart to pump more oxygen to all the organs in the body resulting in a better fat loss and calorie burn than just normal walking for 30 minutes.

Get proper rest

Our body recovers when we sleep.

All tissues in our body , our height , nails , hair , everything grows when we sleep. So, having a proper sleep plays a vital role in a healthy lifestyle.

For an adult , the appropriate sleep must be of at least 7 hours or more.

When we eat healthy , do some regular exercise , eat timely meals , then having a proper sleep is essential for our body recover from them.

Conclusion

Weight loss requires some effort , dedication and regularity in your lifestyle.

Adopting the above methods will definitely help you reduce some extra weight around your waist.