How To Decrease Body Fat ?

When it comes to losing or decrease body fat, there is a lot of information to digest. Therefore, it can be difficult to understand the best methods for those who want to lose weight and / or reduce their body fat percentage, especially since the answer is not only food. and exercise (although they are part of it) . Of course, research shows that achieving the right amount of body fat varies from person to person, so what works for one person may not work for another.

So how do you lose body fat and keep it at bay?

Read on for expert advice on reducing your body fat percentage in a healthy and sustainable way. 

Why Is Body Fat Important?

 A healthy amount of body fat is essential for the proper functioning of the human body. While having too much body fat has been linked to a higher risk of heart disease, type 2 diabetes, osteoarthritis and cancer, having too little body fat can be just as dangerous. “Fat is in almost every cell in the body – in fact, the brain is 60 percent fat,” says David Friedman, naturopathic doctor, nutritionist, and another board-certified physician based in North Carolina. “In addition, fat provides energy, just like protein and carbohydrates.” Fat also plays a role in hormone regulation, body temperature, immune function, reproduction, insulin signaling, and food tolerance. In addition, vitamins A, D, E, and K are essential fat-soluble vitamins that depend on body fat for optimal absorption.

Healthy Body Fat Percentage for Men and Women

“Despite decades of research and some general guidelines, the exact body fat percentages for men and women in terms of good health remain unknown (although we have a general guidelines),” says Michael S. Fenster, MD, cardiologist and adjunct professor. of Culinary Medicine at the Kansas Health Science Center. That said, general body fat guidelines for men state that 2-5% body fat is essential, 2-24% body fat is considered healthy, and anything over 25% The fat is classified as overweight. For women, 10% to 13% body fat is considered healthy, 10% to 31% body fat is considered healthy, and more than 32% body fat is considered overweight. In other words, there are different tolerances based on a person’s gender and body type.

Who Shouldn’t Try to Lose Body Fat

Those who are pregnant or breastfeeding, as well as those who eat a healthy diet, who are obese, or who have been diagnosed with cancer should not try to lose body fat and if their doctor tells them. Caution is also called for the elderly. Isaac Alexis, MD, founder of Slim Samurai Weight Loss Therapeutics explains, “There is a special type of obesity in the elderly called sarcopenic obesity, where you have the simultaneous existence of a decrease in muscle mass. depending on the increase in fat mass. “You have to always be careful in managing obesity in the elderly because rapid weight loss can lead to death because they need every degree of muscle strength to maintain independent work.

When It’s Safe to Try to Reduce Body Fat

If you don’t fit into any of the contraindications listed above and your body fat percentage is above healthy limits, entering a body fat reduction program can be a good step toward better health, especially if it’s a one-time event. contains high cholesterol and triglycerides. .

Also keep in mind that gradual weight loss promotes a greater reduction in fat mass and body fat percentage in various weight loss diets,” said Dr. Alexis says. “As a rule of thumb, it’s good to lose 0.5% body fat per week or 2% body fat per month.” An easy way to measure it at home is about 1-2 pounds per week, depending on your starting weight.

Also, fat loss is different from general weight loss. The number you see on the scale is a combination of body fat, lean muscle mass, organ mass, blood pressure, and bone density. You can definitely lose fat and increase muscle mass, but you won’t lose a pound. “If you see your waistline shrinking but your overall weight doesn’t change, don’t panic, you’re on the right track,” said Dr. Fenster says.

12 Science-Backed Ways to Decrease Body Fat Safely and Sustainably

As you know safe and effective fat loss is a long-term endeavor. Unless you focus on the big picture, no punches are intended, weight loss results will be temporary.
Ready to reduce your percentage and your health name? This is the twelve meaningful and scientific. 

1. Eat More Good Fats

Instead of following a low-fat diet, focus on eating beneficial “good” fats like polyunsaturated fats and limiting harmful “bad” fats like trans fats.

Eat heart-healthy monounsaturated and polyunsaturated fats by eating fish, avocados, olives and olive oil, eggs, nuts and nut butters, nuts, and dark chocolate. In the meantime, avoid trans fats, which are found in fried foods, vegetable shortening, margarine, baked goods and processed foods.

2. Ditch Ultra Processed Products and Refined Sugars

A recent study found that by the age of 5, almost 70 percent of the food consumed by Americans is ultra-processed (UPP) foods, which is not good news for body fat. The main sources of unwanted oils and fats in the modern Western diet are not meat and poultry, but bread and fried foods, and condiments. Processed foods (UPP) are full of unhealthy fats that are combined in a dangerous and irritating way with added sugar and salt, making them sweet and addictive. People also tend to overeat highly processed, unhealthy, and packaged foods such as pastries, donuts, chips, and margarine.

The average American consumes 152 pounds of refined sugar per year, which can actually disrupt blood sugar and raise insulin levels, which in turn affects fat storage. Refined sugar is a highly nutritious food with empty calories. Reducing calorie intake allows the body to use its fat stores, thereby reducing body fat percentage.

3. Watch What You Drink

Soda, wine and other high-sugar drinks can make up 30 percent of a person’s daily calories, and they often contain high fructose corn syrup, which has been linked to obesity-related liver disease and diabetes. the rest of the human body. . , Dr. Alexis explains.

Instead, drink more water. More than half of American adults don’t drink enough water because they are very busy, they forget it, or they don’t follow it. Drinking water is really important for burning fats from food and drink, as well as stored fat.” In fact, Frontiers in Nutrition research found that increasing water intake leads to increased lipolysis (breakdown of fat) and decreased growth of new fat. How much water do you need? The rule of thumb is to drink water – half your body weight in ounces per day,” says Friedman. So if you weigh 150 pounds, try to consume 75 ounces of water a day.

4. Pump Up the Protein

A diet high in quality protein can help you lose body fat by increasing satiety (feeling full), helping you maintain a healthy weight while losing body fat, and increasing of fat-induced thermogenesis.

Eating protein also helps reduce the production of the hunger hormone ghrelin, which can help you eat less sweets and carbohydrates. One study found that increasing protein to 25% of daily calories helped reduce food cravings by 60% and cut dinner cravings in half [3]. Adding more protein to your diet can also help boost metabolism so your body burns more calories during the day. Source 15% to 25% of your daily calories from healthy protein sources to aid in weight loss, depending on your age, gender and activity level, Friedman suggests.

5. Find More Fiber

Fiber fills you up and takes longer to digest than sugar, protein and carbohydrates. Research shows that dieters who eat 30 grams of fiber per day and do not receive other diets lose excess weight. In addition to weight loss, fiber is good for the heart and good for bowel health and also it can reduce the risk of diabetes and some cancers, who recommends eating foods that are like oats, beans, fruit, beans and wheat.

Research also shows that fiber is effective in reducing stubborn belly fat, which is important because excess belly fat leads to many other health problems, including the risk of type diabetes. 2 and heart disease.

6. Supplement With Ferments and Vinegar

A healthy gut microbiome is a critical link to healthy body fat loss and maintenance. Eating naturally fermented foods like pickles, sauerkraut, kimchi, kefir, and yogurt replenishes the gut with good bacteria and provides them with the nutrients they need to thrive.

7. Toss Out Fat-Producing Chemicals

You may not pay much attention to what is added or supplied to your food, but if losing fat is your goal, check your plastic for obesogens.

Obesogens are secret chemicals that disrupt our hormones, take over our metabolism, and cause fat to grow in the body. Exposure can lead to decreased growth hormone production, abnormal cortisol levels, and increased insulin resistance.

These fat-producing chemicals come from compounds found in non-plant foods, plastics, food containers, pesticides, herbicides, artificial sweeteners and artificial hormones. domestic animal. An example of an obesogen you may recognize is bisphenol-A (BPA), which is a synthetic estrogen used to harden plastics such as water bottles and plastic food containers.

8. Add Strength Training

Diet is an important part of fat loss, but exercise is also very important. And when it comes to optimizing fat loss, you want to gain weight. “When we look at diet alone and diet and resistance exercise, studies often show that fat loss occurs when you combine diet and strength training,” said Dr. Alexis says. Plus, if you add lean muscle while cutting fat, you’ll also look more toned. If you are learning to incorporate resistance training into your fitness routine for the first time, consider consulting a personal trainer for professional advice. Meanwhile, general guidelines from the Centers for Disease Control and Prevention (CDC) recommend that adults participate in strength training that uses all types of muscles (legs, hips, back, stomach) , chest, shoulders and arms) at least twice. a week.

9. Kick Up the Cardio

Cardiovascular exercise, which includes continuous exercise such as walking, running, and cycling, is also important for fat loss. They help you burn calories efficiently and boost metabolism. To get the most out of a fat burning workout, find your heart rate by subtracting your weight from 220. The best heart rate to burn seems to be around 70% to 80% % of this figure. And like many of the other changes presented here, the correct amount of cardio for fat loss will vary from person to person. However, general CDC guidelines recommend a minimum of 150 minutes of moderate-intensity exposure per week. If you want to speed up your fat loss, consider adding high intensity interval training (HIIT) to your cardio mix. HIIT involves alternating short bursts of vigorous activity with short periods of rest or low-intensity exercise. Research shows that this type of exercise can lead to 28.5% more overall fat loss than aerobic exercise such as walking.

10. Increase Your NEAT

Non-Exercise Thermogenesis, or NEAT, describes all the calories you burn just doing things you do every day, like cooking, cleaning, taking out the trash, playing the piano, boxing , and others. Although this activity does not seem very important, every movement is important when it comes to reducing body fat. On the other hand, spending too much time sitting or living a sedentary lifestyle can increase fat accumulation. In fact, studies show that low NEAT levels are associated with obesity. Even so, if you move it, you can lose it. Look for small changes you can make every day to add more activity to your life, whether you’re climbing the stairs, parking your car behind the grocery store, or carry your neighbor’s goods in it.

11. Sleep More

Studies show that adults who sleep less than seven hours per 24 hours are more likely to be overweight than those who sleep at least seven hours regularly.

Sleep is an important part of weight loss and muscle recovery. Sleep suppresses leptin and ghrelin are two hormones that control appetite, making you more likely to engage in unhealthy eating habits.”

Cortisol is another hormone that increases when you sleep. The body also releases it in response to stress, and it is the main factor that contributes to the accumulation of fat in the abdominal area. Since the average adult sleeps 6 hours or less, feel free to use your desire to lower your body fat percentage as an excuse to go to bed early. The easiest way to lose weight is to sleep off your pounds.

12. Take Time to Eat

It takes about 20 minutes for the average person’s colon to signal to the brain that it is full. By taking your time, slowing down, and eating your meals on track, you give your gut the time it needs to tell your brain that you’ve had enough, which can help you avoid overeating. Aim to eat until you are 80% full, then give your brain time to catch up. Chances are, if you wait a few minutes, you’ll end up eating less and losing body fat before it accumulates.

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