Have you tried all kinds of diet and exercise routines to get rid of body fat, but nothing seems to work?
Losing body fat is a common health goal for many. It’s not only for aesthetic reasons, to get rid of the love handles or a beer gut, but also to stave off diseases like diabetes and cardiovascular problems. However, when researching how to reduce body fat, information overload is a usual pitfall.
You may have come across fad diets that advise cutting calories like it’s going out of style or working out as if you have access to a gym 24/7. However, such extreme measures are rarely effective, and you’ll likely burn out before you achieve your goal.
The best way to reduce body fat is by taking a balanced approach. Here are some practical and sustainable ways to burn off fat.
Table of Contents
1. Is There a Diet to Reduce Body Fat?
If you’re hoping for a diet that can “abracadabra” your body fat and make it disappear in an instant, then prepare to be disappointed. Unfortunately, these fad diets that promise a quick fix are often unsustainable at best and harmful to your health at worst.
Instead, the only secret to losing body fat through dieting is eating healthy.
Remember that everyone’s body is unique, and no single diet would work the same for everyone. But the one fact that scientists can attest to is that if you want to burn fat, you need to reduce your caloric intake and carbohydrates.
You’d want to stay away from sugar and simple carbohydrates like sodas, sweets, and cakes. Instead, eat more protein and foods that are rich in fiber. Also, consider switching to healthier sources of carbs, such as fruits and vegetables.
2. What About Exercise?
Again, there’s no one-size-fits-all approach to reduce body fat mass through exercise. Both strength training and cardio have benefits that contribute to your overall fitness. The important thing is to get moving and to have a more physically-active lifestyle.
What does the American Heart Association have to say about adult physical activity? They recommend getting at least 150 minutes of moderate-intensity aerobic exercise each week. Or, you can go for a more vigorous exercise for 75 minutes per week or a combination of both.
You can increase the amount and intensity of your workouts gradually over time. Sustainability is key. Don’t take on an exercise plan that you’re not ready for mentally and physically.
3. Talk to Your Doctor
There’s nothing wrong with seeking professional help. Losing weight and body fat is no mean feat, and you may need a bit of help to get over that hurdle. If you’re discouraged about not seeing results, a specialist may have the solution you need.
For example, an endocrinologist can help you correct a hormonal imbalance that predisposes your body to gain weight. You can also consider hiring a certified dietitian or ask a doctor if laser body sculpting is right for you.
Burn Fat, Don’t Burn Out
Much of the process in your effort to reduce body fat is mental. And yes, exercise and a proper diet are essential pillars of this challenge. But it’s hard to stick to a plan if you’re under a lot of stress.
That’s why you should tailor your methods to lose body fat in a way that’s less stressful and more sustainable. Eventually, you’ll get there!
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