The healthiest and most effective way to lose body fat is through a combination of diet and exercise. Below are five tips to help you reduce your body fat safely and healthily.
1. Keep Carbohydrate Intake High
There is great debate as to whether high carbohydrate foods cause weight gain. However, studies have shown that when carbohydrate is over eaten, it actually increases carbohydrate oxidation. This means that some of the excess carbohydrate is merely burned off and effectively wasted as heat.
Carbohydrates are not “fattening” and are essential for ensuring maximum fuel stores for exercise. Aim to get at least 60% of your calories from carbohydrates. Below are some sample foods to include:
2. Cut Down — But Not Out — Fat
Fat is the most concentrated source of calories. It is therefore essential to reduce your intake of high fat foods. You should include a small amount of fat — or oil — containing foods in your daily diet, preferably from vegetable sources, e.g., olive oil, sunflower oil, nuts, peanut butter and seeds.
Some healthy choices for fat include:
3. Eat Frequent & Regular Meals
Small, regular meals and snacks help keep your blood sugar and insulin levels more stable, avoiding fluctuations in your energy level. Your body is then assured of a more steady supply of nutrients.
Some healthy snacks are:
4. Eat Breakfast
Skipping breakfast increases your hunger later on, making you more likely to over eat at meal times or nibble on high calorie snacks. On the other hand, eating breakfast will boost your blood sugar levels and therefore your energy levels, stimulate your metabolism and give you a significant proportion of your daily intake of vitamins, minerals, fiber and carbohydrate.
Breakfast meals can include:
5. Avoid Overeating In The Evening
Try to leave a couple of hours after your main evening meal before going to sleep. Going to bed on a full stomach can make you feel uncomfortable and restless. Also, if you eat a large meal before bedtime, most of the energy (calories) will be stored rather than used for immediate energy needs. Quite a lot may be converted into body fat, the exact result you are attempting to avoid.
Done on a daily basis, these tips should lead to a long-term, balanced, healthy eating program and reduction in body fat.