How to lose excess body fat in normal weight individual ?
Losing body fat, especially in normal-weight individuals, can be challenging and often requires a lot of dedication, patience, and hard work.
Some famous fad diets and other supplements ensure to burn body fat quickly. But the most effective means of reaching and maintaining an ideal weight is altering your diet, lifestyle, and exercise routine.
Researchers say that achieving an ideal body fat percentage is different from one person to the other, and what works for one person might not be the right thing for another. However, several science-backed simple steps to reduce unwanted body fat safely & sustainably while preserving your overall health.
Eat More Good Fats
Focus on eating good fats that benefit your health, like polyunsaturated fats, and avoid trans fats that harm your body.
Do you know eating fat can aid you in losing weight? Experts say that fat consumption slows down your digestion and makes you feel fuller for more time after a meal. So it is recommended to take healthy monounsaturated and polyunsaturated fats in your diet regularly. These fats are commonly found in fish, eggs, avocados, olives, dark chocolate, nuts, and seeds.
Note: Avoid trans fats found in fried foods, stick margarine, and baked and processed foods.
Avoid Ultra Processed Products and Refined Sugars
Ultra-processed foods (UPPs) are not good for body fat. It is not meat and poultry that are the leading sources of fat in the modern diet, but bread, baked goods, and condiments. UPPs are rich in unhealthy fats along with added sugars and salt making them hyper-palatable and addictive. Over-eating highly processed, low-nutrient, baked, packed foods like pastries, cakes, chips, and margarine may alter your blood sugar levels, increase your insulin levels, and affect fat storage.
Watch Your Drinks
Choosing healthier drinks instead of sugary ones is a simple way to promote long-term, sustainable fat loss.
For instance, sweetened beverages like soda contain high calories and less nutritional value. Similarly, alcohol also contains high calories and may suppress your inhibitions, which increases the risk of overeating. Drinking these beverages also increases belly fat.
So, drink calorie-free beverages like water or green tea (rich in antioxidants).
Take High Protein Diet
By consuming more protein-rich foods, you can lose weight and reduce your appetite. A high protein diet lowers your risk of excess body fat and obesity and may preserve your muscle mass and metabolism at the time of weight loss.
Add high-protein food to your diet. Protein-rich foods are fresh meat and seafood, eggs, milk, legumes, tofu, cheese, and yogurt.
Take More Fiber
Soluble fiber — commonly found in plant foods — helps you feel full for a longer period of time since it absorbs water and moves slowly through your digestive tract.
Foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds are rich in fiber and might help you to protect against weight gain. Experts say that consuming soluble fiber can reduce body weight and belly fat.
Get more sleep
Early to bed and early to rise is a key to maintaining a healthy weight. Sufficient quality sleep can aid in losing extra weight.
Even though everyone requires various amounts of sleep, many studies say that a minimum of 7 hours of sleep per night has more advantages for weight management and overall health.
In order to lose fat, regular exercise is just as important as diet. If you want to lose fat, you should lift some weights.
Research has shown that aerobic exercise has numerous benefits in terms of weight loss, such as increased muscle mass and reduced belly fat, waist, and excess body fat.
Try HIIT – high-intensity interval training.
HIIT is an exercise form that involves rapid bursts of activity followed by a short rest period to keep the heart rate elevated.
A recent study says HIIT is the most effective way to burn body fat and promote sustainable weight loss. In comparison with moderate-intensity training, HIIT requires 40% fewer training hours. When compared with other exercise forms like cycling or jogging, HIIT burns up to 30% more calories in the same amount of time. Find an expert trainer to start practicing HIIT.
If you want to lose sustainable body fat, you should avoid crash diets and harmful supplements. To achieve better health, you need to adopt healthy eating habits like eating whole grains, drinking more water instead of sugary drinks, taking probiotics, or drinking coffee.
In addition to these basic nutrition tips, make sure you maintain a healthy diet and follow an active lifestyle in order to burn fat over time.