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:
- all types of bread (including multi-grain, rye, cracked wheat, rolls and bagels)
- breakfast cereals
- dishes based on pasta, rice, oats, couscous, barley, millet
- baked, boiled and mashed potatoes or sweet potatoes
- beans, lentils, peas
- starchy vegetables such as parsnips, yams, corn, plantains
- fresh, dried and canned fruit
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:
- very low-fat spread, peanut butter, tahini
- grilled/boiled/baked/stir-fried foods
- well-trimmed, lean cuts of meat
- chicken and turkey (skinned, white meat)
- tuna packed in water
- pasta and rice dishes, without oily or creamy sauces
- low-fat yogurt
- rice pudding, fig newtons, crackers
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:
- sandwiches, rolls, pita bread, bagels with low-fat fillings
- toast with honey or fruit spread
- fresh fruit (bananas, apples, pears, grapes)
- dried fruit (raisins, apricots, dates, apples)
- dried fruit bars, cereal bars
- homemade shakes made with low-fat milk, bananas and yogurt
- baked potatoes with low-fat toppings
- breakfast cereal with low-fat milk
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:
- hot cereal (oatmeal, cream of wheat) made with skim or low-fat milk and served with fruit
- whole grain cereals, plus skim or low-fat milk
- bagel and muffins with honey, plus fresh fruit
- whole wheat toast with fruit spread, honey, peanut butter, marmalade or jam
- fresh fruit and dried fruit with low-fat yogurt (and nuts/seeds, if you wish)
- poached, boiled or scrambled eggs on whole wheat toast
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.
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