You’ve taken the first, big step and decided to start your weight loss journey. The next step for many on this journey is figuring out how to lose body fat. Before you charge full steam ahead, you’ll need to navigate through a lot of misinformation out there to uncover healthy and long-term approaches to shedding the pounds as some methods may deliver results but at the cost of your health and well-being.
5 of the best ways to lose body fat are:
Losing body fat isn’t always a walk in the park, but if you’re committed and patient, you’ll get where you want to go before you know it.
1. Eat lots of fiber
Fiber is beneficial for a healthy body, and may also help you lose body fat. In this case, soluble fiber is what will support weight loss the most. Why? That’s because soluble and viscous fiber is known to form a gel in the digestive tract. It can give your body an extra feeling of satiety and in turn, manage your appetite.
We all know how great working out is for your health and overall well-being, with fat loss being a positive side effect of exercise. However, what kind of exercise is best for weight loss, cardio or strength training? The answer: both. They both boast specific advantages, and play a crucial role in both burning fats and keeping it off.
If you’re a fitness novice or coming back following a sedentary stint, then start with low-impact cardio, especially if you’re overweight. Doing this will prevent the body from stressing or injuring. You can slowly work your way up to high-intensity exercises when you feel stronger and more confident.
Although low- to mid-intensity cardio is a fantastic launch pad to fat loss, HIIT and strength training are both excellent in speeding up and maintaining results. This is because these kinds of workouts build muscle mass which in turn increases your metabolic rate, burning even more calories even when your body is at rest.
3. Cut down on sugar
In most cases, sugar (the refined, processed kind) isn’t your friend. Of course, everything’s fine in moderation, so indulging from time to time is okay. But if you’re trying to lose fat, it may be hindering your success. This also counts for sugary drinks (sodas and juices), which are sugar-packed and are devoid nutritional value.
One way to drastically reduce your sugar intake is to cut out sugary beverages. Swap out soda and fruit juice for water or herbal tea, and try drinking your coffee without sugar. Small changes like these can lower your calorie intake and help you meet your fat loss goals. Watch out for all-natural juices and smoothies too. They may seem ‘healthy’, and though they don’t always contain added sugar, fruit juices are still packed with natural fruit sugars that trigger spikes and crashes in your blood sugar levels. At the same time, the juicing process extracts the healthy fiber contained in the whole fruit.
4. Get more sleep
Getting in good night sleep and feeling rested is vital for a multitude of health reasons, including fat loss. Studies show that experiencing quality sleep is essential in balancing your body’s hormones, and hormones are what keep your metabolism in check. This stress hormone tells your body to conserve energy and hold onto fat.
Sleep helps regulate your metabolism by giving your body time to recalibrate overnight, while lack of sleep can negatively impact glucose levels and lead to food cravings (especially for refined carbohydrates) throughout the day. Rest is also crucial for building muscle after exercise, so be sure to take your sleep seriously.
5. Drink plenty of water
Once again, it pays to stay hydrated. You’ve probably heard how drinking water is a must for weight loss, and we want to stress its importance once more. Many of us don’t even realize that we don’t drink enough water, which can lead us to mistake thirst for hunger. Make sure to reach for your water bottle instead of reaching for snacks.
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