Been there, done that, but still, you end up not losing weight at all. It’s either you’re not trying hard enough or you’re doing it wrong.
Typically, as people age, the basal metabolic rate (BMR) declines, in which the body becomes sluggish in breaking down fats, leading to stubborn fat deposits in tissues. It’s challenging to eliminate unwanted fat, especially in the stomach, arms, and hip areas. More often than not, obese or overweight people feel they need to do something to reduce weight to regain self-confidence, health, and an appealing body figure.
In this article, you’ll learn the best ways to help reduce body fat to guide you on your weight loss journey and attain your health and fitness goals.
Consider Taking Fat Burning Supplements
You’ve probably have tried it once and pledged not to do it again. Maybe because it didn’t work or you were not satisfied with the results. Well, there are still more good reasons to add fat burners as a form of supplementation to your diet and exercise regimen than what you think is unnecessary. You just probably used the incorrect supplement brand or miscalculated the right dosage.
The best fat burners work through various mechanisms to help you burn more fat. Taking supplements makes it easier for your body to maintain a calorie deficit, burning more calories than what you’re gaining from food.
The following are the benefits of taking fat burners:
- Fat burners help transport carbohydrates into the muscles, reducing elevated blood sugar levels and fat storage.
- These supplements combat cravings and improve body performance and composition.
- Thermogenic fat burners raise internal body temperature, allowing the body to burn more calories; they essentially raise your metabolic rate.
- Topical fat burners are applied to the skin to warm stubborn fat areas, like the stomach or hips. They also increase blood flow, promoting fat breakdown in problem areas.
Jumpstart Fat Loss With Aerobic Exercise
Aerobic exercises are always the talk-of-the-town in Zumba classes, gyms, and early morning talk shows. This is because these exercises are popular for plenty of good reasons.
Moderate to high volume aerobic exercises every day can help burn visceral (organ) fat. Aerobic or cardio exercises condition the lungs and heart.
Some good examples of aerobic exercises include the following:
- Walking: Brisk walking for at least 30 minutes, in addition to your daily routine, helps burn about 150 more calories daily. The quicker your pace and the farther your walk, the more calories that your body burns.
- Running: Running for at least 15 to 30 minutes a day will kickstart your metabolism, helping you burn stubborn fat during and after the exercise.
- Dancing: The right music, intensity, and steps can help you burn 400 calories in an hour of dancing. Lose weight and reduce body fat by dancing for at least 20 minutes, 4 to 5 days a week.
- Swimming: Swimming is an effective way to reduce belly fat. The recommended swimming duration is for at least 15 to 20 minutes to set your heart rate into a fat-burning zone.
- Biking: Burn 300 calories in an hour of steady, moderate cycling. Increase the intensity to burn more fat.
- Strengthen Body Endurance With Resistance Training: You probably think you’re not ready yet. But when will you be ready? The best time to start strengthening your endurance with resistance training is today.
Strengthening or resistance training includes using weights, like your body weight and gym equipment, to increase your resistance and endurance. You can do pullups, push-ups, planks, and leg squats. Also, you can workout using dumbbells and barbells.
Check these good-to-know things about resistance training in reducing body fat:
- After-Burn Effect: Resistance training helps get rid of excess fat by increasing after-burn post-workout to promote long-term weight loss. Since strengthening exercises increase muscle size, they increase the calories you burn at rest (resting metabolic rate, or RMR).
- High-Intensity Training: High-intensity interval and resistance training elevate after-burn better than steady-state endurance exercises. The increased fatigue leads to increased energy and oxygen required to replenish depleted energy and repair damaged muscle over a prolonged period.
- Avoid Highly Fattening Foods: Surely, you already know them; at least, one of these foods is your comfort food. One of the reasons people gain weight is they consume highly fattening foods.
If you avoid eating these foods, you’ll also reduce excess fat in your body:
- Cookies And Doughnuts: They have high calories and sugar content, so keep your portions small if you crave cookies and doughnuts.
- Potato Chips And French Fries: Both foods are linked to weight gain because of high salt, added fat, and refined carb contents.
- Soda: Soft drinks don’t have essential nutrients and only provide empty fattening calories.
- Ice Cream: It’s high in fat and sugar, which adds significant extra calories to your diet.
- Pizza: Commercially sold pizzas are usually loaded with processed meats and high calories that contribute to weight gain. Choose pizza with healthier ingredients. Better yet, make one at home using fresh and healthy ingredients.
- Use Technology To Your Advantage: It’s a smart move to use technologically innovative products to your advantage to reduce fat or promote weight loss.
Take a look at the following concrete examples of tech fat loss solutions that you can try:
- Health And Fitness Mobile Apps: Nutrition tracking and fitness apps help you log your diet, monitor exercise progress, and take your biometrics information. Also, they allow you to create custom food recipes while tracking your calories.
- Wearable Devices: Smartwatches and other wearable devices serve as tools to monitor your workout performance and hit your fitness goals.
- Smart Devices: Smart television, smart water bottle, smart weighing scale, and other smart devices promote smarter ways to improve health and reduce weight. They set reminders, keep you tracked, and motivate you to maintain a healthy lifestyle.
Conclusion
There’s no shortcut to reducing body fat. The only solution is a right combination of physical activities or exercises, a healthy diet, and a positive mindset.
Aerobic and strengthening exercises and using tech devices to your advantage can help you attain your weight loss goals. Also, eating right and using fat burner supplementation may significantly help reduce fat.