16 Effective Ways to Lose Fat

Losing weight can be challenging, especially when losing abdominal fat. Losing fat naturally can be a problem, especially with all the misinformation online. This article serves as a guide highlighting 16 effective ways to lose fat.

Reduce intake of processed foods: Generally, processed food does you no good because it contains a high level of sugar, calories, fat, and sodium. They have been known to cause addictive eating behaviors. This leads to overeating and eventually weight gain.  Picture courtesy: popsugar.com

Increase protein intake: 

According to a series of research, consuming foods rich in protein can help you prevent obesity. Consuming a high protein diet helps improve your appetite, maintain muscle mass, and manage body weight. Foods rich in protein include fish, beans, eggs, chicken, lean meat, etc.

Avoid added sugar:

Sugar can be addictive, and an excess intake can cause weight gain. The primary source of the sugar you consume is fructose. During digestion, they go into the liver, which breaks them down and converts them into fat. Fat cells are then released into the bloodstream, which leads to weight gain. This can cause chronic diseases such as type 2 diabetes, obesity, cardiovascular disease, etc.

Keeping hydrated:

Water is one of the essential nutrients. It is healthy and does not contain calories, unlike other sugary beverages, which contain calories. When consumed, it enhances our metabolic function, but it helps reduce the quantity of food we consume if consumed before eating.  Picture courtesy: shutterstock

Stay off refined carbohydrates:

Refined carbohydrates include food such as white bread, candy, added sugar, white flour, etc. These refined carbohydrates contain a lot of sugar. When consumed, the body responds by creating and releasing fat from the liver into the bloodstream. This response has been considered to be damaging to the body’s metabolism. In place of refined sugar, you are advised to take whole grains, which aid weight loss and prevent diseases. Avoiding refined sugar reduces the risk of having bad cholesterol and improves your metabolism.

Decrease stress levels:

When you get stressed, your adrenal hormones are triggered to produce the stress hormone cortisol, resulting in weight gain. An increase in cortisol causes an increase in appetite, leading to abdominal fat storage. Practice meditation or other stress relief activities to reduce the weight gained by stress.

Fasting for short cycles:

This is one way to lose weight but not for everyone. Pregnant women, children, older adults, developing teenagers, and people with underlying health issues are not encouraged to fast as it could be detrimental to their health. Fasting, however, aids weight loss and maintains it.

Increase intake of fruits and vegetables:

Eating a lot of fruits and vegetables without reducing the intake of other foods can help you maintain your weight loss and lose weight. 

Reduce intake of carbohydrates:

When consumed, carbohydrates are broken down into sugar which is used to generate energy, and the excess is stored as fat in the body. Switching to a healthy low-carb diet constituting whole carbohydrates, lean proteins, fiber, and fats will help decrease the quantity of extra sugar consumed. This will, in turn, help with your weight loss.

Increase soluble fiber intake:

Fiber has been known to be beneficial in helping with weight loss as it aids the digestion process. It does this by making you feel full quickly, and as a result, you tend to eat less. It also reduces calorie intake and aids in fighting belly fat.

Exercising regularly:

Regularly exercising is one of the best ways to lose weight, and it is also great for your overall well-being. Cardiovascular exercises such as walking and running aid in the burning of calories. Resistance training assists in building lean muscle mass. People who go through high-intensity interval training have lost weight more than people who employ other weight loss methods.

Stay off trans fat foods:

They are obtained in unsaturated fats with hydrogen. Trans fat is associated with health conditions like heart disease, abdominal fat gain, and insulin resistance. They can be found in margarine.

Getting enough sleep:

Obesity has been associated with a lack of sleep. A study revealed that women who had a maximum of 7 hours of sleep were less likely to gain weight when compared to women who had less than 5 sleeping hours. When you get quality sleeping time, it helps in your weight loss journey.

Avoid excess alcohol intake:

According to research and observational studies, excess intake of alcohol results in the storage of fat around the waist area, which leads to central obesity. Results show that people who drank excess alcohol less frequently have more belly fat than those who consumed a bottle of alcohol daily. Hence, it is advised to cut down on the intake of alcohol.

Using a smaller plate:

This weight-loss method plays positively on your psychology. It has been observed that people tend to fill up their plates. If the habit of using smaller plates is inculcated, it will decrease the quantity of food consumed in one sitting. It helps regulate portion control and energy consumption. 

Take probiotic foods or supplements:

Probiotics are bacteria beneficial to your health. They enhance the functioning of the immune system and promote digestive health. Bacteria such as Lactobacillus spp, especially Lactobacillus gasseri, help with reducing belly fat.

Effectively losing weight requires putting in the work, and as a result, it needs a lifestyle change that you can maintain. The changes may be difficult at first, but slow and steady progress will aid complete change. If you have problems losing weight, you can always talk to a medical doctor or a dietitian.

FAQ

• What foods help burn belly fat?

To help burn belly fat, eat more proteins such as fish, beans, eggs, chicken, lean meat, etc., and fiber-rich foods such as legumes, oats, fruits, and vegetables.

• How can I burn 1000 calories a day?

The ability to burn 1000 calories a day requires you to put in the work. You can do several cardio exercises like cycling, running, or rowing. However, the length of time is dependent on the individual’s body weight, age, gender, body fat percentage, and other factors. Performing some regular daily tasks such as walking, cleaning and gardening can also help in burning a remarkable number of calories a day 

• Does running burn fat?

Running is an incredible way to burn fat. It also has a lot of health benefits. However, making good dietary and lifestyle changes is required to maintain the lost weight.

• How can I burn fat at home?

It is possible to lose weight at home, and this can be done by:

• • following a high protein diet, 
  • get enough quality sleep,  
  • practice strength and resistance training, 
  • do cardio or aerobic exercise, 
  • eat more fiber meals, 
  • avoid sweetened beverages and refined carbs, etc.

• What is the easiest way to lose fat?

Some of the easiest ways to lose fat include:

• • avoiding refined carbs and sweetened beverages, 
  • eating more proteins, fruits, and vegetables, 
  • walk as much as you can,
  • consuming fiber-rich foods.