With summer around the corner, many people are trying to lose fat and tone up. And maybe it's not as hard as you think.
Adding a few new habits to your daily routine can help you burn fat and feel better. You can also reduce bloating and the appearance of fat - leaving you feeling energized and lean!
Remember that we cannot target certain areas of the body to lose fat. But by following the advice below you can lose fat through the whole body which will eventually include any "problem" areas you may have.
Also, notice that the title of this article is about losing fat in a healthy way. Severe calorie restriction or overexercising have no place in this conversation. Those behaviors will not produce effective long-term results and can be harmful to your health.
So, instead - try these strategies to lose fat:
Start Strength Training
Strength training is a commitment to fat loss and muscle growth. When you build lean muscle, your metabolism works harder - even while you're at rest. Individuals that engage in strength training have less stubborn fat than those that don't.
If you are someone that is comfortable with their weight but still struggling to lose fat, strength training is a great way to tone and build muscle.
You can start strength training using bodyweight exercises, weightlifting, or resistance exercises. After a 10-12 week strength training program you will notice a difference in your strength and the amount of fat on your body.
Focus on Fiber
When you lose weight, you lose fat. But we all know that weight loss can be challenging. So instead of a complicated diet and exercise regimen, just increase your fiber intake.
Fiber makes you feel full and keeps you full. Therefore, more fiber means less snacking, and less snacking can help you lose weight - and fat!
So try adding an extra serving of fiber to your meal and see whether you feel differently throughout the day.
Try Healthy Fats
Lose fat by eating fat .. that doesn't seem right - but it is! Your body takes longer to digest fats so you feel fuller for longer.
You can find healthy fats in olive oil, avocado, seeds, nuts, and fish. Adding a serving of healthy fat to your meal might actually help you lose weight. However, be careful not to overdo it because healthy fats still are high in calories so they are best consumed in moderation.
The unhealthy types of fat (saturated or trans fat) are associated with weight gain. Stay away from those if you want to lose weight and trim down your body fat.
Have you ever heard the expression, "don't drink your calories."?
While it's okay to get some calories from beverages, you want to be careful what other ingredients are in those drinks, namely sugar.
High-sugar beverages are linked to weight gain, diabetes, and higher body fat. Swap out the soda and sweetened juice for a glass of water, a cup of coffee, or another non-sweetened drink.
Probiotics are a type of bacteria found in the gut. They can be found in items like yogurt and fermented foods. Probiotics can also be taken as a supplement.
Probiotics may help reduce body weight and body fat. Consider adding probiotic-rich foods to your diet or asking your doctor about a probiotic supplement.
Other Tips on Losing Fat
Losing weight and losing body fat takes time when you do it in a healthy way. however, making these changes can also help you feel better immediately.
Try the strategies above and see what works for you. You can also try:
Cutting back on refined carbohydrates
High-intensity interval training
Increasing vegetable intake
Over time, your body can lose fat. Sticking to your plan and being mindful of your diet and exercise regimen is the best way to healthily lose fat.