Burning fat is not an easy process, it’s quite challenging. Several factors influence fat loss. The following are the factors that will help you to reduce fat.
START WEIGHT TRAINING
Weight training is one of the best ways for fat loss. Weight training increases your body metabolism which helps you to reduce body fat also after a workout even in your resting time. It is called the afterburn effect.
Targeting major muscles during weight training will help you to burn more calories than targeting small muscles. Targeting major muscles like legs, back, and chest help to increase your BMR (basal metabolic rate) which helps to burn more calories during resting time.
A well-designed weight training with a diet can help you to lose fat.
INCREASE PROTEIN INTAKE IN YOUR DIET
Including a high protein food in your diet is one of the best ways to reduce fat. It reduces your appetite and burns more fat. Adding protein to your diet is a good idea as protein takes more energy to digest than carbs and fat. It also reduces your appetite by giving the feeling of fullness which reduces calories intake by eating needless food. Even a high-protein diet can help preserve muscle mass and metabolism during weight loss. Lean meat, eggs, fish, protein powder are best sources of high protein.
GET A GOOD SLEEP
Taking a good amount of sleep can help to boost fat burning and prevent weight gain. Lack of sleep can contribute to increased appetite and a higher risk of obesity. Most studies have found that getting at least seven hours of sleep is beneficial when it comes to weight loss. Sleep deprivation also interferes with muscle recovery and growth hormones production.
EAT MORE HEALTHY FATS
Not all kinds of fat add up fat in your body. Some healthy fats like animal fats, coconut oils, dark chocolate, nuts, and avocados are good for fat loss. Fats take longer to digest than carbs which gives a feeling of fullness and reduces hunger. Get at least 25% of calories from healthy fats and try to avoid trans fats.
INCREASE FIBER INTAKE
Adding a high fiber food to the diet is one of the best ways for fat loss. It does not only help to fight against heart disease, cholesterol, and colon cancer but also helps to reduce fat. Soluble fibers absorb water and moves slowly through the digestive track which helps you to feel fuller for longer. Increasing high-fiber foods in the diet can protest from weight gain. Oatmeal, apple, strawberries, beans, rice bran, barley are some of the sources of soluble fiber.