11 ways to reduce body fat: from health experts
At the moment when you can’t sit down without your tummy tumbling over your belt, you actually realize that you have excess kilograms. In that decisive moment you are becoming aware that you need to shred the fat and get perfectly shaped body. But, besides physical appearance, excess belly fat is linked with heart disease, diabetes, liver failure, depression and dementia, as well.
Below you can read how to reduce excess weight.
- Cut out the junk food.
Celebrity trainer, Kit Rich and co-owner of SHIFT by Dana Perri, says: “When you want to burn fat from your midsection it’s important to first look at what you’re eating. Before anything else, decrease the amount of sugar, alcohol and processed, starchy foods in your diet. Then replace these foods with high-protein foods and healthy fats like butter, ghee and coconut oil. Not only will this strategy boost satiety, which aids weight loss, it will also help the body burn fat.”
- Incorporate vinegar
It is important to add some boost to your health, and incorporating apple cider vinegar into your daily diet is great way to do that. As Lauren Slayton, MS RD founder of Food trainer in NYC explains, those foods that help keep blood sugar stable aid fat loos. When blood sugar, insulin is secreted and the more insulin is secreted which means, your body is going to store more fat.
Prepare mixture of 1 tbsp of ACV in water and top with some cinnamon. Bonnie Micheli and Tracy Roemer, the co-founders of Shred415, suggest you to combine some hot water with 1 tablespoon of ACV, ½ tablespoon of lemon juice and 1 teaspoon of honey. According to them, this combo suppresses your apetite and in same time reduces water retention.
- Get some hemp in.
According to Slayton, omega 3 fatty acids contained in hemp seeds, chia, walnuts and salmon significantly increase lipolysis which means you will lose fat instead of storing it.
- Up your amount of thermogenesis
In order to boost the amount of thermo genesis in your diet you need to consume more lean proteins and cruciferous veggies. Juan Carlos Santana is owner of the Institute of Human Performance in Boca Raton, Florida, and he explains: “If most of your diet came from these two food sources, you’d work off a couple hundred calories per day just digesting your food—which is what you’d burn on an hour long walk. Ultimately this can help you decrease body fat.”
- Make sure to stay hydrated.
The personal trainer, Ajila Cherry and Founder at Functional Innovative Training says that water is one of the most under-appreciated magic fat-burning elixirs. She advices you to drink glass of water right after you wake up in the morning. Additionally, you should drink a full glass of water every time you eat, as the more water you drink, the fuller you will feel. In other words, it will be easier to cut back on unnecessary calories. As Ajila explains, water is the essential element of weight and fat loss. But, many other experts and trainers also support this ideology. The celebrity trainer and creator of Methodology X, Dan Roberts says: “Every chemical reaction in your body needs water. Even if you’re just mildly dehydrated, that could affect your fat metabolism and your performance in the gym.”
- Eat your biggest meal of the day after you workout.
After big workouts, your body needs good recovery. Namely, you need to replenish blood-sugar levels and to stop your muscles from breaking down. In order to do that, you should provide your body the carbs and starches it needs. After each intense session, your body needs more energy, and it is crucial to adhere to that, particularly because your insulin sensitivity and metabolism are highest.
- Pick a time to cheat.
Although it is important to treat yourself, you still should makes sure you are eating right to make up for it. According to Kelvin Gary, the founder of New York City’s Body Space Fitness, only one meal is not going to kill your goals. But you need to be careful, as being consistently inconsistent will – for sure. When you have intention to cheat, you need to get constant with good habits and plan ahead.
- Don’t drink or eat anything labeled “diet”
It is highly advisable to avoid any diet versions of your favorite sugary drinks. Experts explain that these beverages and no better solution than drinking the regular product. According to recent studies, there is link between consuming diet sodas and the expansion of waist circumferences. In fact, the journal Obesity, published as story in which was discovered that people who drink diet sodas have much higher percentage of belly flab that those individuals who don’t consume this beverage.
- Try out circuit training
You should try to incorporate HIIT workouts, instead of doing cardio every day. Rich says: “High-intensity circuit training with dynamic movements is one of my favorite ways to build muscle and burn fat all over the body”. He adds that there is no possible way to spot-reduce fat, but in order to lose fat overall, it is extremely important to train the entire body. For example, mountain climbers, burpees, push-ups and jumps squats are great exercises. In workout that lasts 40 minutes, you should do 20 minutes of cardio and reserve the other 20 minutes for circuit resistance training. He claims that after such workout, you will notice the difference in your body – for sure.
- Get more active
Cherry explains that any time some client asks for advice about how to lose fat around the midsection, most commonly she suggests them to do more cardio. Many clients are doing mistake when they should increase the number of abdominal exercises. It is important to highlight that cardio is the most efficient strategy and it doesn’t all have to take place in the gym. She advices her clients to walk more, get up every hour at work and take the stairs.
- Eat up some nuts.
Tammy Lakatos Shames, RDN, CDN, CFT, co-author of The Nutrition Twins’ Veggie Cure explains: “Nuts like pistachios aid in fat loss because they’re a good source of protein and fiber”. She adds that this type of nutrients stave off hunger and ward off energy crashes which often leads to binges and cravings. In fact, they are one of the lowest-calorie nuts.