This week, I have been researching steps that you can take to reduce your body fat percentage which can have a whole host of physical health benefits such as improving the health of your heart and reducing chance of a stroke so please have a look at the wonderful tips below (Healthline)…Even taking small steps each day can Gove you an improvement-I have started having a few glasses of water with a tea spoon of cider vinegar in with my meals-it’s really not too bad and I feel fuller for longer!!!
1. Start Strength Training-We have some fantastic STRENGTH BASED WORKOUTS for all abilities in our classes page
Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength. A strength based program will reduce your visceral fat which is the dangerous fat that surround the organs in the belly
Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest-su burning calories whilst resting is fantastic!!!! Also is you fo 4 weeks of resistance training you could reduce your fat by 4 pounds!!
2. Follow a High-Protein Diet
Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.
In fact, multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat ().
Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss. Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.
3. Get more zzzzzzs!
Going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain.
Several studies have found an association between getting enough sleep and weight loss.
Also did you know that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity
4. Add Vinegar to Your Diet
Vinegar is well known for its health-promoting properties.
In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help bump up fat burning, according to some researchOne study found that consuming 1–2 tablespoons (15–30 ml) of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period).
Consuming vinegar has also been shown to enhance feelings of fullness and reduce appetite).
It’s easy to incorporate vinegar into your diet. For example, many people dilute apple cider vinegar with water and drink it as a beverage a few times per day with meals.
However, if drinking vinegar straight doesn’t sound appealing, you can also use it to make dressings, sauces and marinades.
5. Eat More Healthy Fats
Although it may seem counterintuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain feelings of fullness.
Fat takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger).
One study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet. Meanwhile, unhealthy types of fat like trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies).
Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fat that may have beneficial effects on fat burning.
However, keep in mind that healthy fat is still high in calories, so moderate how much you consume. Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties.
6. Drink Healthier Beverages
Swapping out sugar-sweetened drinks for some healthier selections is one of the easiest ways to increase fat burning.
For example, sugar-sweetened beverages like soda and juice are packed with calories and offer little nutritional value.
Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat, Instead, opt for calorie-free beverages like water or green tea.
In one small, 12-week study, drinking 17 ounces (500 ml) of water before meals increased weight loss by 4.4 pounds (2 kg), compared to a control group).
Green tea is another great option. It contains caffeine and is rich in antioxidants, both of which may help increase fat burning and enhance metabolism Trading in even just one or two servings of high-calorie beverages for a glass of water or a cup of green tea is a simple way to promote fat burning.
7. Fill up on Fibre
Soluble firer absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer According to some studies, increasing your intake of high-fibre foods may protect against weight gain and fat accumulation.
Fruits, vegetables, legumes, whole grains, nuts and seeds are a few examples of high-fiber foods that can boost fat burning and weight loss.
8. Cut Down on Refined Carbs
Decreasing your intake of refined carbohydrates may help you lose extra fat.
During processing, refined grains are stripped of their bran and germ, resulting in a final product that’s low in fiber and nutrients.
Refined carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger).
Conversely, a diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller waist circumference For the best results, reduce your intake of refined carbs from pastries, processed foods, pastas, white breads and breakfast cereals. Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley and oats.
9. Increase Your Cardio
Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of exercise that specifically trains the heart and lungs.
Studies show that the more aerobic exercise people get, the more belly fat they tend to lose. Cardio may also help reduce waist circumference, lower body fat and increase muscle mass.
10. Drink Coffee
Caffeine is a primary ingredient in just about every fat-burning supplement, and for good reason.
The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids In fact, studies show that caffeine intake can temporarily increase energy expenditure and enhance metabolism by 3–11%).
To maximize the health benefits of coffee, skip the cream and sugar. Instead, enjoy it black or with a small amount of milk to prevent the extra calories from stacking up
11. Try High-Intensity Interval Training (HIIT)
High-intensity interval training, also known as HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated.
For an easy way to get started with HIIT, try alternating between walking and jogging for 30 seconds at a time.
12. Add Probiotics to Your Diet
Probiotics are a type of beneficial bacteria found in your digestive tract that have been shown to improve many aspects of health.
In fact, the bacteria in your gut have been shown to play a role in everything from immunity to mental health Increasing your intake of probiotics through either food or supplements may also help rev up fat burning and keep your weight under control.
One study in 28 people showed that eating yogurt containing either Lactobacillus fermentum or Lactobacillus amylovorus bacteria reduced body fat by 3–4% (
Taking supplements is a quick and easy way to get in a concentrated dose of probiotics every day.
Alternatively, you can try adding some probiotic-rich foods to your diet, such as kefir, tempeh, natto, kombucha, kimchi and sauerkraut.
13. Increase Your Iron Intake
Iron is an important mineral that has many vital functions in the body.
As with other nutrients such as iodine, a deficiency in iron may impact the health of your thyroid gland. Common symptoms of hypothyroidism, or decreased thyroid function, include weakness, fatigue, shortness of breath and weight gain).
Similarly, a deficiency in iron can cause symptoms like fatigue, dizziness, headaches and shortness of breath Treating iron deficiency can allow your metabolism to work more efficiently and can fight off fatigue to help increase your activity level.
Be sure to incorporate plenty of iron-rich foods in your diet to help meet your iron needs and maintain your metabolism and energy levels.
You can find iron in meat, poultry, seafood, fortified grains and cereals, leafy green vegetables, dried fruits and beans.
14. Give Intermittent Fasting a Shot
A small study showed that eating only during an eight-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training
The Bottom Line
There are plenty of options available to help you shed excess fat and improve your health.
Incorporating some healthy habits into your routine and switching up your diet can make a big difference. Even minor changes to your lifestyle can have powerful effects on fat burning.
Be sure to pair these simple tips with a nutritious, well-rounded diet and active lifestyle to simultaneously boost fat breakdown and improve your overall health.
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