How To Reduce Body Fat Properly | Obese people have higher risks for diseases such as hypertension, diabetes, heart disease, gallbladder disease, osteoarthritis, among many others, according to the Center for Disease Control and Prevention. While a healthy weight contributes to the quality of life, it also helps with mental health and positive outlook. Those who are mindful of their weight have a positive body image and are more motivated in life.
How to reduce body fat effectively according to science
Low impact vs high impact exercises
Compared to high-intensity exercise, endurance activities burn fat better. According to science, fat burns through the fat oxidation process. To be able to do that, the exercise should be low intensity and high in duration. High-intensity exercises stimulate weight loss by increasing muscle tissue. It is effective in losing weight quickly by building muscle. Endurance exercises are low in impact and long in duration. These types of exercises are activities that increase breathing and heart rate, such as swimming, running, biking, and walking. The benefit of these exercises improves the overall health of the lungs, heart, and circulatory system.
The American Heart Association recommends 150 minutes of endurance exercise per week. That is 30 minutes of exercise daily for five days in a week. AHA also recommends varying the training from moderate to vigorous exercise and increasing in distance, time, or difficulty. While Scitec Nutrition recommends 30-45 minutes of low impact exercise on 2-3 sessions per week, the goal is to maintain a 60-70% maximum heart rate.
Saturated fat vs Unsaturated fat Fat
has a nasty reputation in the nutrition industry. But fat is a vital nutrient needed for body functions. Moreover, fat is what gives food its distinct flavor and aroma. So instead of eliminating fat in the diet, one must learn to identify between good fat and bad fat. For one, trans fat has no nutritional value and very harmful to human health. It should be avoided at all times. On the other hand, saturated fat is linked to weight gain and risk for heart disease. This type of fat is sourced mainly in animal protein, dairy products, and coconut and palm oils.
Unsaturated fat is more commonly known as good fat. It's subcategorized as monounsaturated fat and polyunsaturated fat. Monounsaturated fat, according to research, increases the body's ability to burn fat. Foods rich in monounsaturated fat are olives, peanuts, macadamia nuts, hazelnuts, and avocados. Meanwhile, polyunsaturated fat helps with muscle movement and blood clotting. This fat is classified as either omega-3 or omega-6. The omega-3 is good for the heart. Food sources include fatty fish, oyster, soya, walnut, and sunflower seed. At the same time, omega-6 is sourced from canola oil, sunflower oil, soybean oil, and corn oil.
Supplement with L-carnitine
The L-carnitine is an amino acid synthesized by the body to convert fat into energy. As per research, supplementing with L-carnitine improves exercise performance. During fitness activities, the body produces lactic acid at the point of exhaustion. The L-carnitine works by allowing the body to reach more prolonged activity without reaching the body's threshold.
Sustain calorie deficit
Calorie deficit in simpler words means consuming fewer calories than the amount of energy you can burn daily. This method for weight loss is effective when there is enough to sustain the fat loss, but not too few to make one continuously feel hungry and with no energy. To do the math, define the number of calories to burn daily and subtract 300 to 500 calories. Another way to compute is to maintain a 10 to 15% caloric deficit. The idea is that it is easier to eat fewer calories than to burn surplus calories in exercise.
Increase meal frequency
According to Harvard, eating more than three times a day decreases the feeling of hunger and increases fullness. Another tip by Mummy Jene says that eating a full meal, especially breakfast prevents the tendency to munch all-day and gain more calories than eating a full meal. The science behind is to replace a high-calorie meal with a balanced and nutritious meal. Because eating less is a risk to overeat and to choose less healthy meals because of extreme hunger.
Get plenty of sleep
Believe it or not, but the simplest and most practical way to reduce body fat is to get plenty of sleep. Too little sleep triggers the release of the hormone called cortisol. Cortisol is the body's stress hormone that signals the body to conserve energy. This means that the body slowly converts fats to energy to be able to maintain daily activities.
Conclusion
The key to reducing body fat effectively is balance and consistency. MummyJene blog wrote an article reviewing a product called Aulora pants. Aulora pants integrates a special ingredient named as Kodenshi® Fiber from Japan. Kodenshi® Fiber will absorb your body heat and the ceramic particles in the fiber will emit the far infrared rays (FIR). One of the benefits of FIR is its ability to improve your blood circulation. When you have better blood circulation in your body, it will enable your body to burn fats and calories faster.
When your body is burning fats and calories faster, it will lead to higher body metabolic rate which will lead to slimming effect after some time. That is how you will experience slimming effect wearing the Aulora Pants without having to change your daily diet or exercising.
