8 Science-Backed Methods for Total Body Fat Loss
Reducing your body fat percentage is a health issue, but it's also essential for your muscles to look defined.
You're not going to lose fat just because you want to; you need to eat well, work hard on exercise, and make better choices in your daily life. But it's not impossible, and the process becomes easier when you follow expert recommendations.
One of the reasons most people decide to start exercising and eating healthier is to get in shape, to change what they don't like about their body, and to gain muscle and definition all over their body. However, many people forget that this is all a long process and that to see results, you need a combination of essential elements.
The first thing to know is that having a high body fat percentage can be dangerous and can lead to many diseases. Losing too much fat is also problematic. For men, it's recommended not to lose more than 5% (although you'd have to be a high-performance athlete to do so), to avoid vitamin deficiencies, nervous system damage, and other problems. This is something you should take into account before starting the fat-loss process.
The important thing here is that there is a right way to lose a few pounds of fat, and science has recommended some methods that can help you and will prevent you from losing muscle while doing so.
Strength training (weights)
Many people believe that weight training is only for increasing muscle mass, but that's not exactly the case. Strength training will not only help you develop endurance, strength, and better fitness, but because you'll build muscle and burn more calories to function, you'll also be able to lose weight and reduce your body fat percentage.
HIIT
Short, high-intensity workouts have been shown to be very effective when it comes to getting fit and burning fat, and they even burn more calories than longer cardio sessions. A study published in the National Library of Medicine says that HIIT burns up to 30% more calories than other forms of cardio , and it takes less time to complete a full workout.
Don't eliminate cardio
According to a study called Effects of a High vs Moderate Volume of Aerobic Exercise on Adiposity Outcomes in Postmenopausal Women: A Randomized Clinical Trial, performing 20 to 40 minutes of moderate cardio (such as walking, running, dancing, or boxing) helps improve your metabolism and reduce visceral fat.
Sleep better
Many studies have shown that if you don't sleep well, your weight suffers the consequences. You may even end up eating more, increasing cravings for unhealthy foods, and increasing your body fat percentage. This is why it's essential to get enough hours of sleep every night.
Try a little vinegar
According to a 2018 study, vinegar can help control blood sugar levels, maintain heart health, and encourage your body to burn more fat , so it's recommended to consume 1 to 2 tablespoons a day, which can also control your hunger and make you feel fuller for longer.
Get enough protein (and healthy fats)
High -protein foods , such as eggs, almonds, oats, broccoli, or chicken, are important because they keep you feeling satisfied, but also because they are a good fuel for building muscle, boosting your metabolism, and burning body fat.
On the other hand, not all fat is created equal, and there are good versions that you should include in your diet. It's recommended to include avocado, nuts, seeds, and olive oil, which are also essential for health.
Eat carbohydrates, but not refined ones (add fiber)
The problem with refined carbohydrates is that they undergo a process that removes the bran and germ from the grains, so they have less fiber and essential nutrients. Reducing your intake of these types of carbohydrates also helps reduce fat accumulation in the body. Fiber is a very important element and is essential for reducing fat.
Don't forget probiotics
In a recent study, researchers found that people who regularly consume probiotic supplements achieve a decrease in weight and body fat percentage, and this is something anyone can achieve. Not only through supplements, but also with foods like yogurt, tempeh, and kombucha.
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