For those who want to quickly lower body fat percentage, the trick lies in burning more calories in a single day than what one has consumed. There are two ways of achieving it, i.e., reducing one’s overall calorie intake by following a low-calorie, healthy diet, and by exercising regularly to burn more calories. The best approach would be the combination of both.
Move Your Body
No matter how much one takes care about eating healthy food, without exercise, there is no way one can ever get the desired body shape. So, the key lies in making an exercise routine and sticking to it. A good way to do that would be to join a gym, because there, a professional would design an exercise program keeping the body shape in mind.
Following ways can help in reducing body fat if you are planning to do it on your own:
Exercises should always begin with a warmup session. So, one should jog on the spot as well as undertake stretching exercises to prepare body parts for a more strenuous workout through these exercises.
One can choose any activity of interest from jogging, running, skipping, dancing, aerobics, or swimming. Cardiovascular exercises should be performed at least thrice a week for thirty to forty minutes to be effective. Alternating between activities can help in burning more calories than undertaking the same cardiovascular activity every time.
Working on Different Muscle Groups
Another easy technique is to work on different muscle groups twice or thrice a week. So, if you are performing abdominal exercises such as crunches and situps on Monday, undertake leg and thigh exercises on Tuesday, back exercises on Wednesday, arm and triceps on Thursday, and so on. Some body parts have comparatively more fat percentage than others, such as the abdomen and hips. In such a case, one can allot two days in a week for these body parts. Weight training is another option for working on various body parts, although it should never be attempted at home without proper guidance, especially by someone who has never attempted them before.
Starving does not help with fat loss goals. The key lies in inculcating good eating habits.
- Undertake a balanced diet which provides the body with all the required nutrients. Ideally, thirty percent of the calories should come from fat, fifty percent from carbohydrates, and twenty percent from proteins.
- Include lots of fiber-rich vegetables and fruits in a low-fat diet, such as raspberries, apples, prunes, cauliflower, broccoli, beans, and carrots. Fiber keeps the stomach full for a longer time, thus reducing the overall calorie intake.
- Give up high-calorie food such as processed and fried food, fast food items, and red meat.
- Include only complex carbohydrates in the diet, such as those found in whole wheat bread, whole grain pasta, brown rice, green leafy vegetables, and legumes.
- Take five to six small meals in a day. Eat dinner four hours before going to bed, and do not skip breakfast.
- Drink lots of water, preferably a gallon everyday. Water improves digestion and eliminates wastes from the body, thus inhibiting fat formation.