I’ve got a great article on how to lose body fat that isn’t discussed as much as it should be in the popular online articles or magazines. It’s about how to lose body fat in the most effective way possible without having to use any dangerous drugs or pills that can harm your body.
Over here at Health Reporter Daily, we aim to give the fastest solutions possible to our readers. So let’s jump right into the 7 best ways on how to lose body fat easily. But first off…
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Oh, The Joy of Eating Fat…
Ben and Jerry’s, the full flavor of a homemade brownie your co-worker brought in to share. Your favorite Mexican or pasta restaurant, they seem to give us that moment of assurance that all is ok.
Then again, we see people like George Clooney and Sandra Bullock on the cover of the supermarket tabloid and in the back of our mind we want to do something about our waistline. (1) The only question is: how?
Lots of ideas and lots of exercises exist but let’s start with some simple ideas and the best 7 tips.
#1: Drink Water Daily
Scientists say that to support life on any planet there needs to be water. (2) Humans and other species need water and drinking more of it can aid your weight loss. Drink it before a meal and your chances of losing body fat increases.
According (3) to a study published by the National Institutes of Health, middle-aged adults and older who drank a half-liter of water before a reduced-calorie meal found they lost more weight than those who didn’t.
Other studies (1) have shown that those who drink from one to 1.5 liters of water per day found they lost weight significantly reduced their BMI and their waistline. (4) Other studies have found that drinking more water helps increase the production of cortisol, the hormone that gets released when we are under stress. We recommend Turapur Purified Water for optimal results!
#2: Eat Fiber Daily
Adding more fiber does more than just stimulate better bowel movements. It’s also an ideal way to lose body fat, not to mention having a cleaner colon.
(2) One study found that adults, who added more fiber to their diet, without changing anything else, were able to lose almost as much weight as those who followed a heart-healthy eating plan.
Where is fiber found? If you like beans, great! Eating one serving from a 15-ounce can of beans can give you anywhere for 5 to 8 grams of fiber. (5) But fiber is also found in lots of fruits and vegetables as well as foods like bran and oatmeal.
#3: Plan Your Weekly or Daily Meals
It may seem like a boring task but planning your weekly or daily meals can affect weight loss. (5) According to the CDC, planning is a great place to start.
And while you’re at it, keep a daily food diary about what you eat on a daily basis. No one else is going to see it but you and who you share it with. Reviewing what you ate forces you to see where you succeeded and, well, where you may have strayed in your struggle to lose body fat.
#4: Exercise: Kettle Bell Swing and Squat Thrust
If you want to lose body fat, according to trainer Alwyn Cosgrove (3), two exercises can do the trick: the kettle bell (or dumbbell) swing and the squat thrust (burpees). The swing requires a weight but the squat thrust does not. You can go to YouTube and watch any number of videos to see how these are done correctly.
Here’s 2 additional ways on how to lose body fat:
In your first set you’ll do 15 reps of the kettle bell followed immediately by 15 reps of the squat thrust. You may want to rest after this set but it’s important to continue to your next set. Then do 14 reps of the kettle bell followed by 14 reps of the squat thrust. You continue repeating these going down one rep on each set until you reach one rep of each. This is known as a countdown workout.
It may sound easy but it’s not. If starting at 15 reps is too much for you, start at 10 reps or even 5 reps and work your way down. This exercise has been shown to boost metabolism for some time after the workout.
#5: Fix Your Own Food
We love our restaurants, don’t we? It doesn’t take a lot of thinking to come up with our favorite places to eat. Even though many places post on the menu the caloric and fat intake – or other vital info – you don’t know everything that goes into the food: the extra salt or other additives can cause you problems.
When you take time to make your meal, you know most of what’s going into your mouth. Also, the chore of preparing food can help burn a few extra calories as you (usually) need to stand and move to make the meal. And that’s not to mention the calories you expend as you take care of the dirty dishes.
What if you’re a person whose work requires travel and has to eat out most of the time? It may not be practical to fix your own food but who says you can’t use your expense account to stop off at a grocery and pick up some fruits, veggies and salad at the local grocery? It might even save your organization some money.
Getting a good night’s sleep seems a bit incompatible with weight loss. After all, if you’re not up working off calories you can’t possibly be losing weight, right?
(5) One study in The American Journal of Clinical Nutrition found that those who stay up late tend to eat more high-carb snacks. Also, without sleep we tend to make more rash decisions about how to get through our days. One of those decisions may be that we need to eat something (unhealthy) to get our energy up.
Sleep also affects the hormone ghrelin. Ghrelin tells your body when it’s time to eat. When you aren’t sleeping enough your body makes more of this hormone.
#7: Talk With Your Doctor
You read it all the time: “Talk with your doctor before starting any exercise or diet program.” It’s a cliché but if you take the time and your co-pay to visit your doctor you may see fat burning as more of a health issue than just something you want to do to look better. And something about going to the doctor just makes us take the issue more seriously.
Discuss your plan with the doc. Even if their body looks like they live an unhealthy life, they do know a lot about what works and what doesn’t. Also, talk with a weight loss counselor on a regular basis. Share with them your plan to lose the fat.