How to Lose Body Fat

You will probably find it difficult to start losing weight when there are so many different recipes in every media. But luckily, you don’t need to buy expensive equipment and diet books to lose excess fat. You just need to make a plan that suits your body’s needs and stick to it to become slim. Sounds simple right?

Table of Contents

Start Losing Fat with a New Diet

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Get enough protein and fat that your body needs. ^{[1] X Research Source Research} has shown that eating protein from chicken or lean beef and good fats from fish, avocados and nuts accelerates fat burning. You should choose proteins and fats from products that are not contaminated with growth hormone and are not industrially processed.

Avoid the protein and fat found in dairy products because according to studies, dairy will cause more fat accumulation.
Choose olive and grapeseed oils over canola and butter when cooking.

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Drink a lot of water. Research shows that drinking a lot of water will increase the metabolism in the body and help reduce excess fat. You should drink at least 8 glasses of water a day. ^{[2] X Research Source}

Get in the habit of drinking plenty of water instead of alcohol, carbonated drinks (including diet ones) and coffee.
You should drink a glass of water every morning when you wake up and before breakfast.

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Don’t skip breakfast. Starting your day with a nutritious breakfast will be the stepping stone to help you eat healthy throughout the day. ^{[3] X Research Source} When you skip breakfast, you will tend to eat more than your body needs or you will no longer be determined to eat according to your diet.

A breakfast rich in protein and fiber will keep you fuller for longer. Therefore, vegetables, eggs and fruit smoothies are great options for breakfast.
Avoid eating sweets in the morning. These dishes only help you load more sugar, not provide good nutrients for the body, so you will quickly feel hungry. Moreover, it will adversely affect your diet.

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Add fiber. Soluble fiber found in fruits, vegetables and whole grains helps reduce insulin levels in the body, thereby helping to burn fat. ^{[4] X Research Source} Eating more fiber at each meal also fills you up faster, so you won’t crave high-calorie foods.

Add more fruits and vegetables to your diet. Fresh vegetables and fruits like apples, cherries, oranges, broccoli, spinach, kale and sweet potatoes contain a lot of fiber.
Don’t skip the whole grains. You should eat broken oats instead of instant varieties and choose whole wheat instead of bleached varieties. Quinoa is a delicious whole wheat that you can add to your diet.
Do not drink fruit juice. Sugar is abundant in fruit, if it is loaded with fiber, it will be very good for the body. However, when the fruit is juiced, the sugar is compressed and the fiber is lost, so you will only take in all that sugar.

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Do not eat foods with low nutritional content. This sounds simple, but not everyone can do it. Some foods provide a lot of calories but do not contain the nutrients and fiber that the body needs. Therefore, when loaded into the body, they will easily convert into excess fat. The first step you need to take to lose excess fat is to stop eating the following foods:

Food with high sugar content. Soft drinks, baked goods, and candies can cause more fat to accumulate. ^{[5] X Research Source} You will see a significant reduction in excess fat within the first week when you stop eating foods high in sugar.
White flour. Processed white flour products such as bread, cakes, pasta and some other products should be discarded.
Fried dishes. The frying process will lose the inherent nutrients and increase the amount of fat. You should cut back on french fries, fried chicken and anything that is deep fried. Fast food is also in this group.
Industrially processed foods and meats. Snacks, prepackaged foods, bacon and cold cuts use preservatives or chemicals to process, so they are not good for health. These foods are high in calories but do not provide enough nutrients, so if you want to lose weight, give up these foods right away.

Exercise to lose weight

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Do endurance exercises. Strength training will increase muscle growth and speed up your metabolism to help you lose weight. ^{[6] X Research Resources} If you are new to these exercises, go to the gym and ask your trainer to teach you how to do it for beginners. In addition, you should note the following:

Train each muscle group separately. To reduce excess fat, you should do separate exercises for the arms, back, chest, abs and legs.
Choose the heaviest weight you can lift. Lifting 2kg weights is not necessarily enough for your muscles to grow. So choose the heaviest workout you can handle that will make you sweat and gasp at the end of the workout.
Don’t exercise too hard. Incorporate rest days between workouts and don’t work the same muscle group for two days in a row because your muscles need time to recover from training sessions to become toned.

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Do cardio exercises. Combining strength training with cardio is the key to successful weight loss. Cardiovascular exercises improve the pumping efficiency of the heart and help you burn more calories. Choose exercises that you love to stay motivated to maintain your workout regimen.

Cycling, swimming, and jogging are all good cardiovascular activities. You should combine them or do one of these activities for 30 minutes a day, 4 days a week.
Exercise with a friend. Sometimes practicing with a companion will make you forget the fatigue in the training session. Find a friend who shares the same goals and motivations to schedule a workout together a few times per week.

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Find ways to be more active. We burn calories through our daily activities, not just when we exercise. More exercise will make a difference in how much energy you burn each day. Try these suggestions to become more active, especially when you have to sit a lot:

Take the stairs. This is old advice but still very effective. Instead of taking the elevator, take the stairs. You should use the stairs when leaving your home or office.
Take a walk during your lunch break. Even if it’s just getting out of the office to buy lunch, get up and walk.
Go for an evening walk with your lover or a friend. Walking after dinner not only helps you digest your food, but it also helps burn calories.
Walk, cycle or use public transport. Driving won’t require as much work as catching the bus because you have to walk to catch the bus first.

Self Motivation Weight Loss

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With the advice of a doctor. Before starting a weight loss plan, you should see your doctor for advice on how to lose weight for good health. Losing weight is a good thing if it helps you feel confident and comfortable but you should know that we can be healthy whether we are fat, thin or slim.

Make sure that weight loss does not adversely affect your inherent health status.
Check out your Body Mass Index (BMI) to see how losing weight will affect your health.

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Set goals. Use your doctor’s advice and understanding of your body to set goals. It will help you draw up a weight loss plan to maintain for the next 6 months. Set milestones that you need to hit during your weight loss journey to stay motivated.

Aim to lose 0.5 – 1kg per week if you are average weight. Trying to lose more will affect your health. ^{[7] X Research Sources}
Set reasonable and achievable goals. Trying to lose weight quickly in a short time or setting unrealistic goals will disappoint you when you don’t.

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Promise yourself. Losing weight takes a lot of time, energy, and tough choices. There will be times when you feel like you have been robbed of your favorite foods or feel tired from training sessions. Determination is an important factor for successful weight loss. Without it, you will return to old habits that can cause you to gain weight back.

Think positively about your body. See yourself as a healthy, energetic person to experience the world around you. Loving your body will make you more motivated to take better care of it.
On the other hand, if you underestimate yourself because you don’t have the body you want, it will be difficult to have the determination to take care of yourself and focus on losing weight.

Advice

Regardless of the training process, you should try your best and always think positively. Nothing is impossible if you use your whole mind to do it.
The more muscles rub, the faster the fat will be burned!
You can download apps to track your workouts and diet.
Jumping rope for 10 minutes is also a good exercise for the heart or to warm up.
Love your body, over-exercising or eating too much will be harmful. Reward yourself or take some time to rest when you’ve persevered in completing your goal. This is also a way of self-motivation.
Learn to control your diet and be conscious of healthy living. Remember that these things are for your own benefit. If you have control and good sense, you will achieve the rewards you deserve.

Steps

Start Losing Fat with a New Diet

Exercise to lose weight

Self Motivation Weight Loss

Advice

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