10 Best Ways to Lose Fat
These are the 10 best ways for you to lower body fat percentage that are backed by science and have proven results.
- Intermittent Fasting
Intermittent fasting has been a trend lately. The best part about this type of fasting is that you can see results in very little time. Don’t worry, it isn’t some fad diet that will keep you starving or something. It is a proven way to manage your metabolism and reduce the fat percentage in your body.
So, what is intermittent fasting (IF)?
In IF, you eat at a particular time period alone and fast for the remaining time. Basically, there are two cycles involved: eating and fasting. The eating window is limited for only a stipulated time, and in the remaining time, you are prohibited from eating. The eating window usually lasts from 6-8 hours depending up the feasibility.
This fasting time will help in digesting the food that you have eaten. As you won’t be eating anything during this period, the digestion happens at its own pace without any hassle. There are people who usually fast for entire 24-hours on alternative days. It is also doable; however the 16-hour fast is easy to do.
- Track Your Diet
Weight loss is 80% food and 20% exercise. If you are someone who keeps on consuming processed foods, junk foods, then there is no point in sweating in the gym for hours altogether. It is important to eat healthy food, maintain a calorie deficit, and then have a proper workout schedule.
You can calculate the amount of calories that you are consuming, how much you need to cut down and divide those calories across the meals. Try to avoid consuming calories in the form of juices or other beverages. There are so many health apps that will aid you in counting calories.
- Limit your Sugar Intake
Higher intake of sugar has led to so many health issues, and it isn’t something that you can ignore. Sugar consumption isn’t limited to desserts, chocolates, etc. You will find sugar hidden in so many types of processed foods.
Putting a limit on the daily consumption of sugar has to be your first priority when you plan on losing the weight fast.
- Follow a Low-Carb Diet
Reduce your carbohydrate intake by focusing on whole, unprocessed foods. Include lean proteins, such as chicken, fish, tofu, or legumes, along with non-starchy vegetables like spinach, broccoli, and cauliflower. Minimize or avoid high-carb foods like bread, pasta, rice, and sugary snacks.
- Practice Portion Control
Be mindful of your portion sizes to prevent overeating. Use smaller plates and bowls to visually trick your mind into thinking you’re eating more. Take your time while eating, chew slowly, and savor each bite. This allows your body to recognize satiety cues and prevent overconsumption.
- Increase Fiber Intake
Foods high in fiber are filling and can aid weight loss. Include sources of soluble fiber like fruits, vegetables, whole grains, legumes, and chia seeds in your diet. Fiber promotes satiety, regulates blood sugar levels, and aids digestion.
- Engage in High-Intensity Interval Training (HIIT)
HIIT workouts involve short bursts of intense exercise followed by brief recovery periods. These workouts maximize calorie burn and improve cardiovascular fitness in a short amount of time. Examples include sprint intervals, jump squats, or burpees.
- Stay Active Throughout the Day
Find ways to incorporate physical activity into your daily routine. Take the stairs instead of the elevator, walk or bike to work if possible, or go for a brisk walk during your lunch break. These small habits add up and contribute to overall calorie expenditure. Try to get in 10,000 steps everyday.
- Stay Hydrated
Drink plenty of water throughout the day. Water helps suppress appetite, increases calorie burning, and supports overall health. Replace sugary drinks and sodas with water or herbal tea to reduce calorie intake.
- Track Your Progress and Adjust as Needed
Keep a food journal or use a mobile app to track your calorie intake, exercise, and progress. Regularly assess your results and make adjustments to your diet and exercise routine if necessary. Stay patient, and remember that sustainable weight loss takes time.
Forever30’s Expert Tips
Make sure to follow all the above steps, and you will find yourself on the weight loss path very soon. As a bonus, we are going to provide you with some tips from our experts at Forever30. These tips are going to put you on a fast track mode in your weight loss journey.
Include Strength Training: HIIT exercises are impactful but adding strength training to them can accelerate your weight loss process. Resistance exercises build lean muscle mass, which increases your resting metabolic rate and helps burn more calories throughout the day. Incorporate exercises like weightlifting, body weight exercises, or resistance band workouts into your routine. Aim for two to three sessions per week, targeting different muscle groups.
Get Sufficient Sleep: Lack of sleep can disrupt hormones that regulate appetite, leading to increased cravings and overeating. Aim for 7-9 hours of quality sleep each night to support weight loss efforts.
Reduce Stress: Chronic stress triggers emotional eating and can hinder weight loss. Find healthy ways to manage stress, such as engaging in relaxation techniques, practicing mindfulness, getting regular exercise, or seeking support from friends, family, or a therapist.
Stay Consistent and Patient: Sustainable weight loss takes time and requires consistency. Set realistic goals, track your progress, and celebrate small victories along the way. Avoid crash diets or extreme measures that may have negative effects on your health.
Increase Protein Intake: Protein has a satisfying effect on appetite and can help you feel fuller for longer. Include protein-rich foods like lean meats, fish, eggs, dairy products, legumes, and tofu in your meals. Protein also supports muscle growth, which aids in boosting your metabolism. Try to have at least 20-30 grams of protein in every meal.
Weight loss is a time taking process and you need to put in a lot of hard work. Provide your body with adequate nutrients for survival. One way you can do this is with Forever30’s skinny shots.
These shots are made with B-Complex and various other amino acids, which combined with regular exercises, proper portion control and healthy eating will work wonders on lowering body fat fast.
Book an appointment and start your journey towards a healthy you.
About Forever 30 MedSpa
Our mission is to give all of our clients a life at its full potential and feel like you are in your 30’s forever. To help achieve this, our services are centered around the improvement and maintenance of the physical aspects of beauty and health, including anti-aging treatments, enhancing your natural beauty, and improving your overall health. Because this is a lifetime pursuit, we aim to be your partner every step of the way.