Reducing body fat is not only about looking sexy and smart, but more importantly, it’s about being healthy. If you are overweight or obese and your food consumption is more than normal, then you might have serious health issues.
According to a survey conducted by World Health Organization (WHO), more than 1 billion people in the world are obese. The problem is that you can get body fat easily by eating things that you like most, but when it comes to the matter of losing it, you have to do much more struggle and hard work. If you are looking for shortcuts to reduce body fat, rest assured shortcuts are only temporary. The best way to maintain long term weight loss is with a proper diet plan and some form of exercise on a daily basis.
Here are 7 easy steps you can take that will assist you in loosing body fat and living a healthier life overall.
1. Proper Diet
Weight loss is generally 75% diet and 25% exercise. You can't out exercise a bad diet so implementing healthy food choices are imperative to long term weight loss.
The first thing you need to do is get rid of all the processed foods. Limit consumption of cookies, cakes, fast food and other fried foods. Start eating fruits, vegetables, whole grains, fresh meat and small amounts of dairy products. A great way to plan your meals is to fill your plate with as many vegetables as you can, then add some protein and small amounts of healthy fats. Carbs are not a necessary element so you can take them or leave them. If you take them, make the portion small and choose whole grains or potatoes.
2. Drink Plenty of Water
Avoid drinks that contain added sugar and calories such as soda, juice, sweetened teas and coffees and alcohol drinks. Water, lemon water and soda water are the best options for detoxing and accelerating weight loss. Water boosts your metabolism, keeps your body hydrated, and complements brain function.
3. Number of Meals
It is quite contradictory among experts the proper amount of many meals one should have in a day. There are diet plans that suggest regular intervals of small meals every two to three hours, while the others suggest that you should eat only twice in a day, or intermittent fast for at least 13 hours a day. It is not a hard and fast rule that you should follow one and not the other. The best way is test the options and decide on which way suits you best, and stick to that routine.
Just be sure that the total number of calories isn't too much or too little to stall your weight loss.
4. Indulging Smartly
If you are trying to burn some fat then it doesn’t mean at all that you have to avoid all the delicious things that you used to eat - just indulge smartly. Dark chocolate is a delicious treat and generally low in sugar and has many health benefits, containing antioxidants and fight inflammation. Gutsey bars are another delicious treat that are low in sugar, low in carbs and high in protein. A great way to cheat!
5. Eat Slowly
Have you ever heard of mindful eating? Mindful eating helps people make better food choices, stop bingeing, enjoy meals more and naturally eat less. It can help you break unhealthy eating patterns and replace them with healthier ones. Chew your food many times before you swallow it and try not to site in front of the television while eating your food. It takes some time for your stomach to send signals to your brain that it is full. If you eat slowly, you will eat less.
6. Use Natural Spices
There are many natural spices that can help you to reduce fat, especially belly fat such as cinnamon, turmeric and red pepper. Add cinnamon or turmeric to your morning coffee or tea, add red pepper to your lemon water or other savory dishes. Cinnamon and turmeric are very anti-inflammatory and spicy food helps to boost your metabolism.
In the processes of losing fat, proper diet is only one part of the process and the other part is exercise. As you make healthier food choices, you will feel better, more energetic and will develop a natural desire to do some exercise and start moving. Choose the exercise that you like most whether it be weight lifting, running, cycling, climbing stairs, or jumping rope. Mix it up and try to exercise at least two to three days a week.
This guest post is written by Joe Cole who works at Coupon Goo.