HOW TO LOOSE FAT?(BEGINNER'S GUIDE)

Reducing your body fat can have significant improvements on your health. Lower risk of heart disease, diabetes, hypertension  are just a few benefits of losing excess fat. However, without proper planning, dieting can also lead to the loss of lean muscle mass ,you'll see a reduction in your overall weight which may lead to weakness, fatigue, poor athletic performance.

soooo,lets start!!!!!!!!!!!!!

1.Change Your Eating Habits  

• Consume more protein

• Excessive amounts of protein won't build muscle mass , but it will support you  to lose weight and reduce excess fat. Lean protein can help support your weight loss and keep you feeling satisfied longer compared to carbohydrates. Lean protein to include in your diet can be: eggs, low-fat dairy, lean beef, legumes, pork, seafood.

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• Limit carbohydrates.

•  Studies have shown that low-carb diets result in greater initial weight loss and greater fat reduction long-term compared to low-fat diets.

• Limiting the amount of carbohydrates specifically reduce the amount of excess fat you carry. 

• Carbohydrates are found in a wide variety of foods including: fruit, dairy, legumes, grains and starchy vegetables. 

• Limit carbohydrates from grains like bread, rice, pasta or crackers as these foods are not as nutrient dense as other carbohydrates like  fruit. It's also important to limit grains that are refined or made from white flour like white bread, plain pasta.

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• Eat A Healthy Balanced Diet

•  If your goal is to lose fat you may be focusing on lean protein and limiting carbs, but it's also important to make sure that you're still eating a fairly balanced diet. That means you diet must include fruits and vegetables too.

• Fruits and vegetables are important parts of a balanced diet because they provide a lots of nutrients including: fiber, vitamins, minerals, and antioxidants. 

•  Aim is to have one to two servings of fruit daily which is either 1 small fruit or 1/2 cup chopped fruit.

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• Avoid dieting pills. 

• Diet pills are not regulated by the FDA and may have serious consequences. 

• Some studies conducted by the FDA found that many of these over-the-counter diet pills have been tainted  with other harmful medications .

• Do not take any over-the-counter medications without consulting with your doctor first. These medications may interfere with your prescription medications or current health conditions. 

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2. Squeeze in More Sleep 

Going to bed a bit earlier r can help boost fat burning and prevent weight gain. 

Several studies have found an association between getting enough sleep and weight loss. Research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity.

Although everyone needs a different amount of sleep, most studies have found that getting at least seven hours of sleep per night is associated with the most benefits when it comes to body weight. And hence,

Taking enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain. 

3. Add Vinegar to Your Diet 

Vinegar is well known for its health-enhancing properties. 

In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help bump up fat burning(acc to a research).

Consuming vinegar has also been shown to enhance feelings of fullness and reduce appetite.

A small study of 11 people showed that adding vinegar to the diet reduced daily calorie intake by up to 275 calories.

However, if drinking vinegar straight doesn’t sound appealing, you can also use it to make dressings, sauces and marinades. 

4.Fill up on Fiber 

Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for long enough.

According to some studies, increasing your intake of high fiber-food may protect against weight gain and fat accumulation.

A review was found that increasing fiber intake promoted feelings of fullness and decreased hunger. 

Fruits, vegetables, legumes, whole grains, nuts and seeds are  few examples of high-fiber foods that can boost fat burning and weight loss. 

5. Cut Down on Refined Carbs 

Decreasing your intake of refined carbohydrate may help you lose extra fat. 

During processing, refined grains are stripped of their bran and germ, resulting in a final product that’s low in fiber and nutrients. 

Refined carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger.

One study in 2,834 people also showed that those with higher intakes of refined grains tended to have a higher amount of disease-promoting belly fat, while those who ate more whole grains tended to have a lower amount . 

Hence, reduce your intake of refined carbs from pastries, processed foods, pastas, white breads and breakfast cereals. Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley and oats. 

6.Increase Your Cardio 

Cardio, also known as aerobic exercise, is one of the most common forms of exercise and specifically trains the heart and lungs. 

 one review of 16 studies found that the more aerobic exercise people got, the more belly-fat they lost.

Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly.

Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss. 

SUMMARY 

There are plenty of options available to help you burn fat and enhance your health. 

Incorporating some healthy habits into your routine and switching up your diet can make a immense difference.