Why Body Fat Is Bad?
It’s common knowledge that high body fat does not impart a positive impact on the human body. You are familiar with a common disease caused by body fats is obesity. Obesity may then lead to other problems like heart disease and strokes, diabetes, high blood pressure, cancer, digestive complications, sleep apnea. And in the present pandemic can make the COVID symptoms more severe.
Besides physical complications, obesity or being overweight also has negative impacts on the mental health of a person. Such people lose their social life and fall into pits of depression and despair.
To ensure a healthy life and ward off diseases, you need to know at what percentage the body fat can become the source of trouble in your body.
As for a man, 2 to 4 percent fat is healthy, and above 25 percent body fat causes obesity. And for a woman,10 to 13 percent of fats are considered healthy and when the percentage exceeds 32%, it falls under the obesity category.
You must know that not all kinds of fats have adverse effects on the body but trans fats.
According to the Harvard report: Even if a small amount of trans fat of 2% of the calories is consumed daily the risk of heart diseases rises by 23%.
How to Lose Body Fat
According to the national center for health statistics, obesity or excess fat in the body is a common disease. In 2017 -2018 the prevalence of obesity was 42.4%.
This topic comes first in all the research engines. This means so many people want the cure while avoiding expensive medication.
In this article, I am going to discuss all the natural remedies to lose body fat. But if necessary you must consult your physician for proper treatment.
Research has shown that the bodies of women and men have different levels of ideal fat percentages. Therefore, they need different strategies to lose fat.
How to lose body fat for women
The body of a woman retains more fat in them. Many of the hormonal changes affect the balance of fat in the body. Hence, women are more prone to the excess accumulation of fat, as a result, have a higher obesity ratio compared to men.
Here are some solutions;
Portion control diet
Most women are concerned so much about their fat issue and take it hard on themselves. This anxiety brings eating disorders like anorexia nervosa and bulimia nervosa. Therefore, a portion-controlled diet is best for them. You can eat all the healthy food but in a proportionate quantity.
Use of Green tea
The use of green tea must be once a day for women. It keeps the stomach happy.
A Ketogenic diet that includes fish, meat, nuts, and healthy oil is a well-known diet. This diet not only burns fat but helps to lose weight.
Fasting once a week must be a substantial activity in diet plans. Once a week, women can also try to drink water for the whole day while cutting off all the meals.
Many of you know that yoga helps to relieve stress and other behavioral problems. But it also maintains the composition of fat in the body.
Walking is the one thing that shall never be missed. Take your walk daily after dinner.
How to lose body fat for men
Deposition of the fat in men’s bodies is relatively less than in women. The reason is that men ‘s bodies perform metabolism at a rather higher rate in contrast to women’s.
Here are some ways to lose body fat:
Full body workout
Besides eating a high-protein, high fiber, low-calorie diet, men’s bodies need a full-body workout. They need to do everything from heavy weight lifting to plunges, push-ups, scrunches, treadmill training, etc.
Eat Veg lunch
Vegetables must be included in their lunch menu. They keep the body hydrated and prevent the formation of fats in the body.
Meat or Beans at Dinner
Red meat or white meat both save the body from obesity. A variety of beans and lentils can also be used in place of meat at dinner.
How to lose upper body fat
Different people have excess fat problems in different body parts. For that reason, not all treatments or remedies can work effectively on everyone.
Individuals having fat on the upper body part that includes abdominal fat, arm fat, chest fat, face, and neck fat need to follow these instructions to equally balance their whole body.
Face and Neck Fat
Besides eating healthy food and avoiding fat-rich fast food and processed food, some exercises are required to get rid of the face and neck fat.
Right sitting and sleeping posture can help to gain a slender neck. While sitting, sit straight and not droop your face forward. Sleep on your back and keep your head toward the ceiling.
Chewing gum keeps the facial muscle active and burns fats.
Different face exercises like lifting your cheekbone, pouting, and the pufferfish press keeps the face fat-free.
Chest press, bench press dips, and incline push-ups are great to reduce chest fat.
Biceps curl, lat pulldown, and heavy lifting reduce the arm fat to great extent.
A balanced, healthy diet is the first treatment to burn belly fat. Overeating affects the belly first and makes it bulky. Crunches, aerobic, and Zumba are the top rank exercises for lowering belly fats.
How to lose lower body fat
Burning the fat from your lower body is not that difficult, although it needs a consistent workout. Lower body fats constitute hip fats, thigh fats, and leg or calf fats. A lower body fat-burning solution lies in exercises.
Squats, Lunges, Side-Lying leg lift, Hula hoop, and stair climbing are considered the best exercises to reduce hip fats.
Running is a wonderful exercise. It enhances the metabolic activity in the body, thus using all the fat. In addition to this, jogging, swimming, and cycling must be on your list to give thighs a good shape.
All kinds of cardiovascular exercises are beneficial. If you are not in a mood to do all these exercises, walk at least for 45 minutes daily.
How to lose fat without losing muscle
It is quite tricky to lose body fat while maintaining your body muscles. Muscles represent your body physique. But it is necessary to not let the harmful fat accumulate around them. Healthy muscles are the strength of the body. So, below mentioned diet and exercise instructions can help you to lose fat without losing muscles.
Full-fat dairy products are a nutritious diet to keep the muscle sound and healthy.
Seafood is a low-calorie and high protein diet. It includes salmon, trout, cod, and sardines. This diet is the perfect diet to maintain the fat percentage in your body along with the healthy development of muscles.
Studies have shown that red meats do not become the source of weight gain, rather its use can reduce the excess fat from your body.
Drinking enough water is a widely known elixir for the toxicity of the fat.
Sleep 8 hours
Adequate sleep of eight hours kills the extra fat from the body as body metabolism is high when the body is in a resting position.
Slow aerobic cardio Exercise
Excess cardio exercise can make the muscles shrink. Therefore, take your time and give yourself breaks from these exercises.
How to lose body fat without losing weight
Losing body fat but keeping the weight intact is the dream of fitness freaks. Although, it takes a lot of effort to not let the weight drop while losing body fat. For this, most people first develop the body muscles and then lose weight.
Developing lean muscles and losing fat to sustain the body weight is only possible when you take the right proportion of carbohydrates, fibers, good fat, and proteins.
Food to lose body fat without losing weight:
Vegetables like Spinach, Sweet potatoes, peas, Brussel sprouts, and carrot sprouts are the best diet recipes to develop weight and burn fat in the body at the same time.
Lentils, chickpeas, green peas, lima beans, and kidney beans are high-protein vegetables. According to a study, high protein diets lose less lean muscle and burn more fats.
Almonds, Walnut, Pistachio, Brazil Nuts, Cashew nuts are rich in fibers, vitamins, minerals. These nuts must be included in your diet plan.
Exercise to lose body fat without losing weight:
In addition to nutritious food, exercise is the crucial part to lose fat while sustaining your weight. These exercises can do this for you.
How to Lose Body Fat at Home
Quarantine has made it very difficult to go out to a gym or for a training exercise to keep yourself fit. Or it could be the reason that you are so sluggish to come out of the comfort of your home. Nonetheless, you want to deprive your body of some unnecessary fat.
Don’t fret. Some home remedies and home exercises will help you to level off your bulky body.
Home Remedies to Loose Body Fat:
Lemon and water
Lemon is a widely known weight loss ingredient. Mix one lemon in a glass of tap water or lukewarm water. This drink reduces calorie intake and is beneficial for the improvement of the gastro enteric tract that leads to weight loss.
Green tea burns fat instantly. The caffeine and catechin in it boost metabolism and increase fat loss.
Chew the raw garlic
Taking one clove early in the morning can reduce your hunger and prevent you from overeating.
Vinegar and honey solution
One or two tablespoons of vinegar, one spoon of honey in a glass of water
- Drink plenty of water
- Take high protein food like eggs, yogurt, chicken, etc.
- Don’t forget to eat fruits and vegetables
Home Exercises to Burn Body Fat:
Simple at-home exercise is mandatory. Performing these exercises daily will not only help you to lose the fat from all over the body but keep you vibrant and active the whole day long.
- Side Bends
- High Knee Twists
- Ski Hops
- Jumping Jacks
- Mountain Climber
Body fats are easy to beat down. Whether you are struggling with the fat on the upper or lower part of the body, a simple exercise routine of walking, jogging, or cycling can give your physique a healthy look. Some home remedies and organic food are still competent methods to get rid of body fat. If you are high maintenance, you can attend the gym and learn different exercises from your trainer. Simply saying goodbye to procrastination and being active in your daily routine can have tremendous impacts on your body.