Having a high body-fat percentage 10 Ways to Reduce Body Fat Percentage Fast How Much Body Fat Percentage Can I Lose in One Month?. 44 Ways to Lose 4 Inches of Body Fat. diet soda drinkers have a higher percentage of belly flab than those who don “Trying to lose fat can be very. Here’s Everything You Need To Know To Actually Lose Body Fat figure our your ideal body fat percentage and how a much more efficient way to burn fat.
Check your inbox for an e-mail with a link to download the recipes. Having a high body-fat percentage sets the stage for serious health complications that come with being overweight or obese, like chronic diseases, cardiovascular disease and some types of cancer.
According to the World Health Organization, there are more than one billion overweight adults globally, and at least million of them are obese.
Body-fat percentages greater than 20 percent for men and 30 percent for women are considered high, says the Mayo Clinic. But there are no shortcuts or gimmicks to losing body fat quickly. Follow these eight steps for real, long-lasting fat loss and health. And abs are made in the kitchen. So the first step to any fat-loss plan starts with improving your diet. First, cut out processed foods, fake sugars and refined carbs.
That means cutting out the cakes, cookies, ice cream, deep-fried foods and candy. Next, add more foods to your diet with low-energy density. Said more simply, include fruits, vegetables, leafy greens, whole grains, lean meats and fish in your diet.
To help make grocery shopping easier, try primarily shopping the perimeter of the store where they keep the fresh produce and meat counter. Skip high-calorie beverages with little to no nutritional value and grab a glass or two of water instead. This means forgoing flavored lattes, dessert coffees, artificially sweetened juices, sweet tea, alcohol and soda.
Water not only helps keep your body hydrated and functioning optimally, but it also helps continually flush your system and can help boost your metabolism. Drink a full glass of water about 30 minutes before a meal to help prevent overeating and continue to drink water throughout the day. Many times, the hunger and thirst signals to your brain can feel similar. So when you feel like snacking, drink a glass of water before noshing. The research behind how many meals to eat and how often is a little contradictory at times.
Some studies suggest grazing on small meals spaced two to three hours apart can help prevent you from pigging out come dinner time. Others point to intermittent fasting which basically means eating all your daily meals in a shorter timeframe being a good way to jump-start fat loss and prevent overeating.
The trick is finding what works best for your body. It takes a caloric deficit of 3, calories to lose one pound of fat, which is why you should aim to lose one to two pounds per week max. But a certain kind of antioxidant -- catechins -- can help burn fat. As it turns out, you can find these antioxidants in red wine and dark chocolate. But you can also get them from green teas, berries and apples. So try a dessert of fresh raspberries with a drizzle of chocolate.
Eating at a restaurant can spell disaster for healthy eating habits. You might be giving up some control by not cooking the meal yourself, but you can still make smart choices.
Stick with foods that are boiled, broiled, baked or steamed. And choose entrees that come with veggies or a salad instead of fries. Avoid excess dressing ask for it on the side , cheese, cream sauces, butter and anything fried.
So take your time and chew your food slowly. Place your fork or spoon down between bites, chew completely and swallow before taking another bite. This will prevent you from overeating, as it takes your brain at least 20 minutes to realize your stomach is full.
A Japanese study involving mice indicates that the combination might be effective in getting rid of fat around your midsection. Spicy foods contain capsaicin, which can give your metabolism a little boost as well as curbing appetite. Getting your diet in check is just one part of the fat-loss equation. Spend two or three days a week doing high-intensity interval training HIIT.
Apply this to any form of cardio you enjoy the most -- running, cycling, stair-climbing, jumping rope, elliptical training or rowing. Start your workouts with a light five-minute warm-up, and then alternate back and forth from high to low intensity. For example, you can sprint for 30 seconds, and then jog or walk for one to two minutes, repeating for 15 to 20 minutes. Finish with an easy five-minute cool-down. Adding muscle to your body gives you the potential to burn extra calories. In your strength training sessions aim for two or three a week , do multi-joint exercises, such as bench presses, upright rows, bent-over rows, squats and deadlifts.
Multi-joint exercises work more than one muscle at a time and promote fast muscle gain. Plus, they more closely mimic everyday activities as opposed to isolation exercises like biceps curls , helping prevent injury and building stamina. Start with three to five sets of 10 to 12 reps of each exercise. The "Burn Fat Faster" Workout. Workouts can only do so much to burn calories and fat.
To maximize your efforts, get out and move more! Join a recreational sports league in your area to squeeze more activity into your day while having fun and meeting new people. Or start a hiking or running club with friends and coworkers. Find other creative ways to move your body more often, such as taking the stairs instead of the elevator, walking around a building before entering, tapping your feet at your desk, walking in place while on the telephone and doing body-weight exercises while watching television.
Are you trying to lose body fat? Or have you ever successfully lost body fat? What worked for you? Did you use any of the above tips? Are there any other things that helped you? What do you think of the tips on this list? Share your thoughts, suggestions and questions in the comments section below! The 7 Principles of Fat Loss. Please select your gender. Please enter a valid email address. National Body Fat Percentage Average. The Average Lean Body Mass. Obesity Statistics in Teenagers.
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