Losing extra weight and fat with diet and exercise has numerous benefits for your overall health. From enhancing your cardiovascular health, elevating your mood, and improving the quality of your sleep, prioritizing physical activities should be your first action in your fat loss routine.
This guide examines five fundamental tips to help you achieve your fat loss goals.
1. Get Your Steps In!
Walking is an approachable and easygoing physical activity that is low intensity and is simple for most people to incorporate into their daily regimens. On average, walking a mile can burn up to one hundred calories, depending on sex and body weight. Regardless of your speed, walking helps burn calories and fat and also works to preserve lean muscle mass, which is crucial for helping support your body during weight loss.
2. Intermittent Fasting
Intermittent fasting involves eating strictly during designated times of the day, such as an eight, ten, or twelve-hour window of time each day. Intermittent fasting works by causing your body to tap into fat stores for energy between meals. A review of 27 studies on intermittent fasting found that people practicing intermittent fasting lost between 0.8% and 13% of their body weight without adverse effects.
Additionally, some of the studies in the review found that intermittent fasting and calorie restriction produced similar weight loss results, so intermittent fasting may be a good option for you to try if you are having a hard time reducing your overall daily calorie intake. However, it is important to note that intermittent fasting is not safe for everyone, and you should not consider intermittent fasting if you are pregnant or at risk of developing an eating disorder.
3. Weight Lifting and Resistance Training
Although it is not possible to target fat loss in one specific area of your body, you can focus on toning specific muscle groups through weight training. Increasing your muscle mass will give your body a leaner and more balanced appearance while improving your body composition.
Resistance training with weights or bodyweight exercises such as push-ups at least two days each week can help you reduce body fat, body fat percentage, and visceral fat (the fat around your organs). You can use heavy household items if you lack access to weight machines or free weights like dumbbells. For example, a bottle of laundry detergent or a full backpack can be used for weight training, while you can use a chair or a wall for bodyweight resistance exercises.
4. High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) workouts involve alternating between short periods of intense exercise and longer periods of less intense exercise. HIIT workouts should be done at least five days each week, with each workout lasting about half an hour and consisting of 30-second to 5-minute intervals of intense exercise and one-minute to five-minute intervals of less intense exercise.
5. Eating the Right Foods
Changing your diet can also help you burn fat and lose weight. Some foods speed up your metabolism, while others assist in losing fat.
Metabolism-boosting foods and drinks that help your body burn calories include:
- Brazil nuts
- Chili peppers
- Green tea
- Green vegetables
In addition to the metabolism-boosting foods listed above, the following foods are particularly beneficial for fat loss:
- Fatty fish like herring, salmon, and tuna
- MCT Oil
- Green Tea
- Whey protein
Seeking Professional Help
There are instances where unwanted weight gain can be the direct result of a hormonal issue or imbalance. For example, enclomiphene tablets may be of particular interest for individuals with low testosterone levels, as this oral tablet helps stimulate the body’s natural production of testosterone while protecting lean muscle mass and reducing body fat.
Enclomiphene tablets are in-home treatments available through a subscription that can help return the natural balance of hormones in your body, increase athletic performance and endurance, and promote an overall boost to your well-being and health. The efficacy of enclomiphene when administered for weight loss is maximized when combined in a regimen including the five tips detailed in this article.
Losing fat and weight loss go hand in hand. There are many things you can do to lose fat successfully. Walking three miles a day for four days each week can help you burn fat. Intermittent fasting is helpful because it forces your body to burn fat instead of sugar for energy, but you should not practice intermittent fasting if you are pregnant or if you have had an eating disorder in the past.
Lifting weights helps you improve your body composition, and resistance training can help you lose body fat mass, decrease your body fat percentage, and reduce the amount of fat around your organs. High-intensity interval training prompts you to switch between intense and moderate exercises several times during your workout, which can help you achieve results more quickly and spend less time exercising.
Eating foods to boost your metabolism, such as eggs and green vegetables, helps you burn calories, and eating foods like beans and grilled chicken can help you lose fat. Implement these tips today to boost your fat loss and reach your health goals.