13 Ways To Reduce Body Fat
Weight loss is no easy task, but there are some methods you can incorporate into your day to banish body fat. Reducing body fat is not terribly difficult and it is something that everyone can start doing now.
Combine strength and cardio
There is no rule that says you must perform strength training and cardiovascular exercise separately. Doing them together allows you to work out for 45 minutes to an hour while you burn more calories. This is because combining these forms of exercise increases your metabolic rate.
Eat your greens
Green vegetables are low in calories so you can eat a lot of them without putting a dent in your daily caloric intake. They are also high in fiber, so they satiate your appetite and keep you full for a long time, while also revving your metabolism and helping to enhance your immune system.
Switch up your weekly exercise routine and add some interval training twice per week. This type of training mixes low-intensity exercise, such as light jogging, with high-intensity training, such as full-speed sprinting. It increases your metabolism and keeps it high long after your workout.
To reduce body fat and have a sculpted, lean body you have to start lifting weights. Incorporate weight training into your routine three times per week and focus on heavier weights that only allow for 12 to 18 repetitions. This helps you to build muscle and burn more calories at rest.
You have to give your body what it needs to build lean muscle and maintain it. Since you are working out, you also need to increase your food intake without significant calories. When you eat more fruits, vegetables, and lean meats, you can eat three to five times per day while keeping calories in a good range.
This type of exercise incorporates jumping to burn calories and to encourage lean muscle gain. You perform several different exercises, such as squats, pushups, and lunges, but you add jumping moves to them so that you tone your muscles and increase your heart rate for fat burning.
When your goal is to burn fat, you need to exercise most days of the week, so five to six days per week. When you are working out for about 60 minutes each time and doing the right mix of cardio and strength training, this burns approximately 600 to 700 calories during each session.
Traditional yoga is not a fast-paced exercise, but it is effective in helping to burn fat when you add it to a workout routine that has a strength training and cardiovascular exercise component. Since cortisol levels increase with stress and may increase body fat, yoga can prevent this by alleviating your stress.
There are many superfoods that help to rev up your metabolism, balance your hormones, and improve your well-being. This helps you to burn fat on a consistent basis and improve your health overall. Common superfoods include kale, pumpkin, acai, and even dark chocolate.
Leafy green vegetables contain chlorophyll, a nutrient that you do not hear about often. Chlorophyll helps to cleanse the body, it works to prevent fat storage, and it releases fat during the cleansing process. These foods are also usually high in vitamin B12 to help you gain the energy you need to work out.
In addition to your regular exercise, you simply need to start moving more. Grab a pedometer and work toward 10,000 steps per day. The more you move, the more fat and calories you burn each day. For every hour you sit, get up for 10 minutes and just move by dancing, stretching, walking, or anything else that gets you out of the chair.
When you get up in the morning and you hit that mid-morning slump, skip the coffee and go for a cup of tea instead. Green tea is a good option because it helps to speed up your metabolism to help you burn more fat throughout the day. Skip the sugar and sweeten it with a natural honey.
Lemon juice and water
Increasing your water intake helps you to burn more fat and cleanse your body. Add some lemon juice to the mix to give your water some natural flavor. Lemon juice also helps your body to burn more fat, it alkalizes your blood, has antioxidants to fight free radicals, and it boosts your immune system.