In today’s society, we are bombarded with the expectation to have a certain body type or complexion, often to the detriment of our overall health, through the use of 30-day abs programs, Instagram altering filters, and juice cleanses.
Understanding the best method to decrease and maintain a healthy level of body fat in a judicious, lasting manner is quite a difficult task.
It’s not something we’re ever taught. No educational institution offers a course on the most efficacious means of reducing fat. We attempt to proceed forward, giving our all but, unfortunately, making little to no headway.
We would like to provide straightforward, reliable guidance on burning fat in a healthy way so you can get the body you desire while keeping a sound mind and good health.
The Skinny on Burning Body Fat
Men are from Mars. Women are from Venus…
The dissimilarities stretch to how our bodies keep, manage, and combust fat.
What’s a Healthy Body Fat Percentage?
It is believed that for women, the percentage lies somewhere between 21 to 35.
For guys, the ideal range is between 8 and 24 percent.
Age, lifestyle, and physical shape are all factors that are significant as well.
Little-to-no fat is little-to-no good
Having less than the necessary amount of fat in the body can be as hazardous as having an excessive amount. It is necessary to have a certain amount of important fat in the body to operate at its best.
Women should aim to keep their body fat percentage at or above 10% and no lower than 13%, while men should try to maintain a percentage of at least 2% and a maximum of 5%. Falling below that can cause a bunch of unpleasantness, including:
- vitamin deficiencies
- increased risk of heart disease
- nervous system damage
- a weakened immune system
- fertility issues
Without an adequate amount of fat, your body may start to break apart muscle tissue, leading to feelings of exhaustion and fatigue.
So How Much Fat Is on Me?
There are many ways to measure body fat percentage. Some are reasonably priced and not necessarily reliable, while others are more costly and more precise.
Some different ways to measure body fat include:
- skinfold calipers
- hydrostatic weighing
- dual-energy x-ray absorptiometry (DXA)
- body circumference measuring
For the highest precision measurement of body fat, consult a medical professional or fitness expert. Weight and size charts don’t work for everyone, as they don’t take into account important elements of someone’s overall well-being. And health is what matters most.
Fat Burning Basics
You need to burn more calories than you consume in order to reduce body fat.
Essentially, you need to use up more calories than you consume, so your body will take its saved energy- stored as fat- to provide energy for your activities.
Within this, we can leverage:
- What we eat. Not just eating less, but eating more of the right things.
- How we move. Not just moving more, but moving enough and in the right ways.
- How we rest. Rest, recovery, and sleep have awesome fat burning potential. (Yes, really!)
We’ll dig into all this a little later.
How Long Does It Take to Burn Fat?
It is usually recommended to strive for losing 0.5-1% body fat per month, but it must be remembered that all bodies are unique and not so simple. It’s very challenging (and not at all necessary) to get a precise understanding of your body fat percentage.
This response can be stated as: The final answer is contingent upon the situation.
It won’t be a dramatic, speedy, movie-worthy process, but if you:
- have patience
- are consistent with your actions
- stay connected to your goals
- push yourself to progress regularly
- you won’t be worrying about how long it takes to burn fat; you’ll be watching your body change in real time.
How Do I Lose Fat Without Losing Muscle?
Having muscle mass helps you burn fat faster. Research has demonstrated that rapid weight loss leads to a higher amount of muscle mass being lost in comparison to a slow weight loss.
This is an argument for relaxing, not constantly worrying about calories, and instead concentrating on protecting those muscles.
And don’t obsess over the scale. The readings can be misleading since a relatively small chunk of muscle weighs more than a much larger one of fat.
Instead of using a fitness “app”, use a tape measure and a notebook to track body measurements.
The Best Ways to Burn Fat
So what is recommended for fat burning?
Even if you haven’t been lifting weights and trying to gain muscle mass, merely carrying around your own body weight can still lead to an increase in muscle strength. The more weight you’re carrying, the more muscle you’ll develop – even if you can’t physically see it under layers of fat.
These suggestions for losing fat can also aid in keeping your muscles strong.
1. Strong Is the New Skinny
Resistance training, which is often called strength training, might quicken the picture of hefty bodybuilders or Mac from “It’s Always Sunny in Philadelphia.” However, it’s not only about becoming battle-ready.
Strength training can be effective when you work your muscles against something that puts pressure on them, like lifting weights or maintaining a pose in yoga.
Research has indicated that a period of 10 weeks of engaging in resistance training can result in a 7% elevation of the amount of calories burned in a static position, along with a decrease in body fat of 4 lbs (1.8 kg). Burning calories while at rest? Sign us up!
A different study discovered that strength training reduced the internal abdominal fat in people with metabolic syndrome by 78 percent.
Visceral fat, which may seem like something out of a Marvel movie, is actually a kind of fat that accumulatees around the organs in the abdomen and is linked to hazards. You can defend against unhealthy abdominal fat through incorporating strength exercises into your exercise routine.
The most popular variety of strength training exercises is, indeed, weight lifting. However, if you don’t enjoy lifting weights, you can still get fit through yoga, weight-lifting machines, elastic bands, or just by moving furniture around your house.
2. HIIT Me Baby, One More Time
HIIT, an intense type of exercise, alternates between periods of vigorous activity and brief resting intervals to maintain an elevated heart rate.
It requires less time than other forms of cardio and research has demonstrated that it is more effective for burning calories and reducing fat.
3. Are You a Good Fat, or a Bad Fat?
In the realm of nutrition, the types of fats vary greatly. Some fats should be avoided (particularly trans fats) but others can actually be beneficial for your health.
Fat takes a longer time to be digested in the stomach so the time taken for the stomach to empty after that is also extended. Fat has the same effect as protein in providing satiety and reducing hunger.
Try these delicious fats:
- coconut oil
- olive oil
Be careful: While it’s true that fruits are tasty and important for a balanced diet, they still have a lot of calories. So a little serving goes a long way.
4. Fiber Arts
Soluble fiber takes a while to traverse your digestive system, soaking up water on the way, which leaves you feeling satisfied for an extended period.
A study conducted in 2012 observed the effects of adding 10 grams of soluble fiber to the daily diets of 1,114 adults. It was found that, without making any changes to their eating patterns or workout regiments, they experienced a reduction of 3.7 percent over a 5 year period in the fat in their midsection.
In the same investigation, people who ate more fiber ended up losing almost 2 kg over a 4 month period.
Fill up on these high-fiber foods:
- whole grains
- nuts and seeds
5. Sayonara Soda & Bye-Bye Booze!
Drinking sugary drinks like soda, juice, and frappuccinos frequently can lead to a large amount of senseless calories, which will likely result in more body fat.
Another culprit? Alcohol. Alcohol has a lot of calories that are usually not listed on the bottle. The rosé you consume each week while watching The Bachelor contains more calories than the false hopes granted in the fantasy suite.
Consumption of alcohol can lead to a lack of restraint, which may result in consuming too much or opting for nutritionally deficient food options.
Additionally, research indicates that these types of beverages are related to an increase in abdominal fat.
Replacing these beverages with a tall glass of water or seltzer provides a revitalizing, no-calorie option.
Another alternative is hot or iced green tea. It has lots of antioxidants and caffeine to help your energy levels, boost your immunity, and increase your ability to burn fat.
Can’t quit those calorie-rich drinks? Start small. Substitute a couple of your every day sugary beverages with water or green tea, or exchange the rosé with a glass of beneficial to the heart red wine. You’ll soon reap the benefits!
6. Be Pro-biotic
Probiotics are beneficial bacteria that focus on your digestive tract.
A current evaluation of 15 distinct investigations uncovered that the individuals who added probiotic supplements to their customary eating routine had a decrease in their body weight and muscle to fat ratio rate when contrasted with the individuals who were given a fake treatment.
Incorporating probiotics in your eating routine can be done by ingesting a day by day supplement or enjoying yogurt, kefir, tempeh, sauerkraut, or kombucha.
7. Do Cardio
Doing aerobic activities, such as walking, jogging, biking, and rowing, can help to reduce overall body fat, abdominal fat, and the size of your waistline.
Exercising burns calories, making it simpler to reach a calorie shortage, and decrease feelings of hunger and craving.
To get your cardio ball rolling, aim for:
- 20-60 minutes
- 3-4 days a week
- a mixture of intensities:
- low, like a gentle walk at an easy pace you could keep up for quite some time
- moderate, like a steady bike ride where you’re breathing harder than normal, but can still talk reasonably easily
- high, like challenging interval sprints, where you can’t say more than 3-5 words in a row while doing them
8. Strength Train
The fastest way to burn fat? Have more muscle in your body.
Muscles consume more energy than fat does, thus having more muscle raises your metabolic rate.
Strength training is an excellent way to burn fat as it causes your body to expend more energy, even when at rest.
Thanks to EPOC, your body carries on burning calories for an extended period after you finish your workout, which is even better!
To harness the power of strength training, shoot for:
- 3-4 strength training sessions a week (start out with 1-2 if you’re new)
- a variety of movements for the whole body through the week
- 2-4 sets of 6-12 reps for most exercises
As you become more familiar, raise the amount of weight, the number of repetitions, and/or the amount of sets. Your physique will start forming extra muscle tissue to carry the increased workload, thus leading to tremendous progress! More muscle in the tank!
9. Recover Well
Recuperation is advantageous in helping shed fat, since it prevents one from pushing hard and fatiguing quickly, avoiding exhaustion and harm. If you’re trying to shed fat through physical activity, the key is to maintain your motivation and keep up with your workouts.
To make sure you are performing at your highest capacity and working to burn fat, take part in active recovery-style activities such as taking a leisurely stroll and stretching. Also, ensure you have a rest day from training every week to really recharge.
10. Get Enough Sleep
Getting a lot of sleep can be a powerful tool for losing weight.
Having a proper rest helps to ensure that the hormones which regulate your feeling of hunger and fullness are functioning correctly; this will assist you in selecting healthier foods. It’s also an excellent aid for getting back in shape and helps you tremendously in reaching your exercise goals. Bonus!
Getting inadequate sleep can lower your metabolism and lead to stronger desires for food, as well as increasing the danger of you becoming overweight.
It appears that science promotes at least seven hours of sleep per night as a beneficial component for reducing body fat. Everybody is different in terms of how much sleep they require; however, seven hours or more is widely viewed as ideal.
Formulate a nightly habit that helps you relax in order to get the necessary amount of sleep.
11. Eat Enough Protein
Research has indicated that consuming high-grade protein can lead to a decrease in body fat and that this is justified. A high protein diet helps to:
- increase feelings of fullness
- decrease hunger
- reduce cravings
- all of which help when you’re trying to eat less than you burn. (There’s that calorie deficit again.)
Consuming protein increases your body’s metabolism, resulting in more calories burned due to the energy that is required for your body to process it into a usable form. Protein also both builds muscles and keeps them in healthy condition.
To burn fat quickly from the comfort of your home, cook up some meals that are full of protein – like chicken, fish, beans and tofu.
12. Eat Better Carbs
The notion that consuming little to no carbohydrates is the only effective way to shed fat is persistently reiterated.
And sure, a low carb diet can be effective. There is no definitive evidence that it is a more effective diet than any other.
What really matters is the quality of your carbs.
Eating refined carbs can lead to:
- increased hunger and less satiety
- increased visceral fat
- a larger waist circumference
Conversely, diets with a lot of whole grains have been related to lower waist sizes, better hunger control, higher vitality, and benefiting from a more effective recovery.
Find out what occurs when you substitute some pastries, white breads, and cereals for more quinoa, oats, beans, and lentils.