People are often confused when it comes to getting rid of excess fat. The thing which you should consider is losing fat not weight. People with slower metabolism or people who are Endomorph have a high percentage of body fat. The fat mainly saturates at the abdomen area, the hips, and the thighs. This increased fat level can cause various health problems.
When people decide to go to the gym, they do the workout and then they restrict their diet by skipping important meals and important nutrients from their meals. Then what happens, they get the results to cause they are eating less, hence when they check the weighing scale, the scale show low weight. But is this the right way to get rid of the excess weight? The answer is obviously “NO”.
The main thing which you should be focusing on is losing fat not losing weight. The majority of people are confused. And they end up losing their weight while the fat still remains on their body. Most of the time what happens, the meals are skipped, the required nutrition is not fulfilled and the results far worse.
Skipping meals in short term can contribute to stress, tiredness and may affect our capacity to work and its effects over the long term are high blood pressure, obesity. People who follow this type of routine are seen to exhaust easily and too early, regardless of whichever task they do. By doing this they are convincing themselves that this method is working. But in actuality, this method won’t work. So, you should focus on losing fat rather than losing weight.
Losing fat actually means trimming off the excessive and unnecessary layer of fat while keeping the muscle mass the same. This can be done by avoiding certain things and properly following the diet guidelines. The most important thing which should be taken into consideration is that you should not skip the meals. Rather than you should design them in such a way that you get proper nutrition and you fulfill your body’s nutritional needs.
So here are few things you should follow if you want to lose fat and also some benefits of losing fat:-
1. Strength Training
Start strength training, engage your muscles in the exercise and provide them proper nutrition. According to the researches, there are numerous benefits of strength training. As we age the muscle mass gradually starts to decrease, but strength training will help preserve the muscle mass. This training will also help to increase the bone density and ultimately it will reduce the risk of fractures.
Lower bone density may increase the chances of osteoporosis. Generally, T-score between -1 and -2.5 indicates that you have low bone mass. T- score of -2.5 and lower indicates that you have osteoporosis. Strength training will also help to reduce the chances of arthritis, by keeping the joints flexible. In strength training almost all the muscles are engaged. This helps to add muscle mass to the body, in this process your body starts to burn calories and hence it becomes easy to control your weight. The muscles which you gain through this training will increase your overall strength, body balance, and coordination, hence you will be less prone to injuries.
Other benefits of strength training are better cardiovascular health, people who train regularly have better HDL. The visceral fat also known as abdominal fat covers important organs of the body, it also includes the heart. So reducing this fat will improve heart health. Strength training improves the ability of the muscles to absorb the sugar present in the blood, hence controlled blood sugar levels. It also reduces the risk of cancer. This training helps to deal with mental illnesses such as depressions and anxiety. It also improves brain health and increases the life span.
2. High Protein Diet
Include protein-rich foods in your diet, protein-rich foods will help you to built muscles and burn more fat. When you consume high-quality protein the chances of getting belly fat are less. The concept behind increasing the amount of protein in your diet is to reduce calorie intake. There are several benefits of a high protein diet, it may also help lower blood pressure, fight diabetes. The RDA (Recommended Dietary Allowance) for protein is 0.8 grams per kilogram of the body weight. The RDA allowance is nothing but the basic amount of nutrients you need to meet the basic nutritional needs of the body. To increase the muscle mass the protein requirement for a person who trains or lifts weights regularly ranges from 1.2 – 1.7 grams per kg of body weight per day. High protein diets also help in healing surgery or injury wounds.
3. Consume Healthy Fats
Consuming healthy fats will help to have control over your appetite. As they are slow to digest so you will get the feeling of fullness. Some of the foods which contain healthy fats are olive oil, coconut oil, seeds, avocado, and nuts. You should avoid eating foods that contain trans fats. Healthy fats are high in calories so the amount of consumption of these fats should be limited. So try to replace unhealthy fats with healthy fats.
4. Consume more fibers
According to the Institute of Medicine, an average adult eats around 15 grams of fiber per day. The daily fiber requirement of men and women vary, women require around 25 grams of fibers and men require 38 grams of fibers daily.
The soluble fibers absorb the water and move slowly through the digestive tract. This gives you the feeling of fullness. Including fibers in your diet can prevent the accumulation of fats and may protect you from gaining weight. Consuming more fibers can also reduce calorie intake. Some of the examples of high fiber foods are fruits, vegetables, nuts, and seeds.
Fibers also help to clean out the bacteria from the intestine and can reduce the risk of colon cancer. Fibers can prevent constipation and can help you to have a regular bowel movement. Consuming fibers can also reduce the risk of diabetes by controlling blood sugar levels.
Few more things
Try to get more sleep, as it may help to achieve your goal of losing weight. As lack of sleep can give rise to hormones related to hunger. Various studies suggest that consuming vinegar can help reduce weight and belly fat. It can also help to reduce calorie intake. Try to drink healthy beverages, avoid sugar-sweetened beverages. Rather you can consume green tea or coconut water. Green tea contains antioxidants it can help to enhance metabolism.
Also, avoid drinking fruit juice as it is high in sugar. In addition to strength training, you can increase your cardio as it will lead to fat burning. If you are going for a fat-burning supplement, then give a shot to coffee. Most fat-burning supplements contain caffeine. Caffeine increases the metabolism rate and will help in the breakdown of fatty acids. If necessary then go for probiotic supplements.