Did you know that a high body fat percentage could be putting you at risk of getting chronic diseases like high blood pressure and diabetes type 2? An average body fat percentage stands at 22-33 percent and 11-22 percent for women and men respectively. Anything above this is considered unhealthy for your body, and you should work towards losing it in all ways possible. Weight loss treatment is a gradual journey that requires incorporating different methods for good results. Therefore, we are going to discuss five ideas that will help you lose weight and reduce body fat percentage.
High-Intensity Work Out and Strength Training.
Losing your body fat involves a series of cardio and strength training exercises. Cardio training is essential to burning calories while strength training builds muscles responsible for metabolism. Different cardio exercises such as cycling, running, skipping rope or rock climbing for at least 30 minutes 2-3 times per week will help you lose the excess body fat. You can combine this with strength training exercises such as lunges, squats, lateral raises, and hamstring curls to ensure you are building muscles while at the same time losing fat.
Eat a Balanced Diet
You should aim at consuming approximately 1200 calories per day to prevent malnutrition and losing lean muscle mass. Your diet should consist of proteins, low-carb vegetables, and a fat source. High proteins such as meats, eggs, seafood will help build and repair body tissues and increase your satiety levels. This means you are less likely to snack on high-calorie content food that would increase the amount of fat in the body within days. Low carb food also contains a high level of vitamins, fibre, and minerals responsible for the proper functioning of the body. You also require whole grains and fats such as Omega 3 fatty acids, avocado and olive oil for the energy production.
Keep Track Of Your Diet
Intake of processed foods, sugary, and refined carbs such as ice cream, candies, and potato chips is hurting your weight loss efforts. Therefore, you should consider substituting them with fruits, whole grains that have a lower calorie content and do not take longer to digest. Tracking your daily calorie intake protects you from consuming more calories than you can burn in a day hence minimising the amount of stored fat in the body.
Get Adequate Sleep
Being awake for extended hours increases your chances of overeating and gaining more weight. Additionally, the body is wired to retain more fat to keep up with the increased demand to run various actions for an extended period. Therefore, you should allow yourself plenty of sleep for at least 8 hours every day to help the body repair the cells spent throughout the day and build new muscles.
Drink a lot of Water
Hydrating with water instead of sweetened juices, alcohol, or soda will save you a few calories that your body stores as fat. Additionally, the brain interprets thirst and hunger signals as one, so you should consider taking a glass of water first before bringing on a full packet of snacks. It is also advisable to take a glass of water at least 30 minutes before a meal to minimise the chances of overeating and increasing the metabolism rate in the body.
High body fat percentage does not only lower your life expectancy, but it can cause other cognitive issues such as poor decision-making and low self-esteem. Burning excess fat in your body involves different weight loss treatment methods, which you should be ready to incorporate into your lifestyle for a successful weight loss program in singapore. Remember that weight loss is not only about adding cosmetic value, but it also lowers your risk of getting diseases such as diabetes, hypertension, and other heart-related conditions.