It’s that time of year again. Everyone is setting their new years goals and getting ready to put 2020 behind them. This year feels different though, as many people have been isolated and unable to keep up with their fitness goals.
According to information from the Center for Disease Control and Prevention, 71.6 percent of American adults are either overweight or considered obese. Carrying extra bodyfat can have consequences such as high blood pressure and cholesterol.
If you’re wondering how to reduce bodyfat, keep reading this comprehensive guide to learn the proven ways to lose bodyfat and start your new year off the right way.
1. Get Moving
Even if you can’t get back in the gym right now, you can do tons of other activities to get moving and start reducing body fat today. The key is to keep moving, don’t let yourself live a sedentary lifestyle consisting of watching Netflix or playing video games. There are several activities you can do to stay active, including:
- Rock climbing
- Yoga/ Pilates
- Jumping rope
You may be saying to yourself, that’s great, but all these activities are outside. What am I supposed to do in the winter? Well, luckily, technology has given everyone a chance to stay active even at home. You can buy a spin bike and attend virtual classes, or try your luck with a game like Wii fit.
Even just getting out and walking is a great way to stay active, keep your heart rate up, and burn fat. In a 12 week-long walking study, participants walked between 50-70 minutes for 3 days a week. Researchers concluded walking is a safe and effective method to combat abdominal obesity at the end of the study.
2. Adjust Your Diet
You’ve heard the saying “abs are made in the kitchen,” but what is it exactly in the kitchen that can help with reducing bodyfat?
First off, it’s important to look at your diet and consider what needs to be changed. Are you consuming too many processed foods? Too much sugar? Look for areas you can improve upon and then act on them immediately.
One area many people struggle with is consuming enough protein. Protein can help keep you feel full and can also help with bodyfat reduction. Studies have shown when individuals consume higher protein diets, it can bring about improvements in body weight and appetite.
There’s also a misconception around the consumption of fats – many people have been lead to believe consuming fats are bad. Some fats should be avoided. These include:
- Fried foods
- Processed foods
- Baked goods
However, some fats can also be good for your health, promoting things like better energy levels and healthy brain function. These types of fats can be consumed through foods like:
- Fatty fish
- Nuts & seeds
- Extra virgin olive oil
Eating a balanced diet can help individuals not only burn fat but it can also promote elevated energy levels and a clear mind.
3. Prioritize Sleep
Sleep is important for a number of different things, like boosting the immune system and allowing your body to recover. It’s also critical in preventing unnecessary weight gain in individuals.
Sleep is one of the most important tools for reducing body fat. A study on the correlation between sleep duration and obesity concluded that individuals with short sleep duration are significantly correlated with obesity.
The National Sleep Foundation recommends healthy adults to get between 7 and 9 hours of sleep every night. The best way to determine how much sleep is right for you is by assessing how you feel each day, jotting down notes on things like
- Energy levels
- Caffeine intake
This way, you can look back and determine how many hours are optimal for your schedule and wellbeing.
4. Utilize Supplements
Adding supplements to your diet can help your body overcome plateaus and help in reducing bodyfat. Weight loss supplements typically include an assortment of vitamins, minerals, plant extracts, herbs, amino acids, or synthetic compounds. These types of supplements will typically work to help burn fat in a variety of ways, including:
- Reducing cravings
- Increasing metabolism
- Preserving lean muscle
- Flushing excess water
If you’re considering taking supplements, you can either buy each individually and determine what works best for you, or for better results, try a cutting stack and get a combination of the best ingredients.
5. Drink More Water
Water is essential for life, and if you’re trying to burn body fat, consuming enough of it will keep your body functioning at its best.
Recent research from Johns Hopkins University suggests drinking water can help your body lose weight in more ways than one, like potentially:
- Suppressing appetite
- Stimulating the metabolism
- Improving exercise
- Reducing stress
You will also be cutting out unhealthier alternatives like soda, juice, and other drinks filled with sugar by drinking more water. When too much sugar is consumed, it will be stored in the body as fat and can make individuals feel sluggish and tired.
6. Try Intermittent Fasting
Not to be confused with a diet fad, intermittent fasting has been shown to be an effective solution to help in burning body fat.
An Oxford University study on the effects of intermittent fasting revealed how alternate day fasting lasting 3 to 12 weeks helped individuals lose bodyfat, noting it appears to be an effective method.
There are various fasting techniques people have had success with, including the 16/8 and the 5:2 methods. With the 16/ method, individuals will plan to eat within an 8-hour window, leaving the remaining 16 hours to fast. The 5:2 is fairly straightforward, consisting of 5 normal calorie days and 2 days a week are lower-calorie days.
Intermittent fasting has been shown to promote incredible health benefits in healthy adults. However, if you have medical conditions such as diabetes or low blood pressure, it’s best to consult your doctor before trying it.
Reducing Bodyfat and Additional Health Tips
Learning to reduce bodyfat is a journey, not a destination. Discovering how much more active and healthy you feel after making the change will motivate you to continue living that lifestyle. Implementing these few techniques into your routine can make a world of difference for your health.
If you’d like to learn more about reducing bodyfat and other helpful health tips, check out our blog!