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How to reduce body fat?
Dr Archana Batra, dietician, and certified diabetes educator in Gurugram, says, “Excess body fat not only affects your body appearance but can also lead to various health issues, including heart disease, diabetes, and joint problems. So, if you’re looking to shed those kilos and reduce body fat, here are seven effective tips to help you achieve your goals:
1. Balanced diet
The foundation of any successful fat loss journey is a balanced diet. Focus on consuming lean proteins, healthy fats, and plenty of fibre in your daily diet. Also, eat more green vegetables and fruits. “Processed foods, sweet snacks, carbs, and high-calorie intake should all be avoided or limited. Tracking your daily caloric intake can be helpful to stay on track” says Dr Archana Batra.
2. Keep moving
Incorporating both cardio and strength training exercises into your daily routine is essential. Cardio workouts like running, swimming, or cycling help burn calories, while strength training builds lean muscle mass, which boosts your metabolism and aids in fat loss. This combination of exercises can boost your body fat loss, resulting in a healthy weight.
3. Portion control
Be mindful of portion sizes as it is very essential when it comes to fat loss. Overeating, no matter if you’re eating healthy foods, can cause unhealthy weight gain. First, keep your portion size small. Second, pay attention to when you mostly feel hungry and for that time period keep healthy snacks with you to avoid consuming unhealthy foods like chips. Third, you can avoid overeating by chewing each bite thoroughly and eating slowly. So make sure you are eating and chewing your food properly.
4. Stay hydrated
The more hydrated you are, the more your body works to burn fat. Batra says, “Water is crucial for various bodily functions, including fat metabolism. Sometimes, hunger and thirst might be confused, which results in calorie consumption that can be avoided if you keep yourself hydrated.” A minimum of 8 to 10 glasses of water should be consumed every day.
5. Adequate sleep
Inadequate sleep can result in not only weight gain but also increased risk of several health issues such as mental health problems. It happens because lack of sleep disrupts hormonal balance. Unbalanced hormones can lead to increased appetite and cravings for unhealthy foods. Strive for 7-9 hours of quality sleep each night to support your fat loss efforts.
6. Mindful eating
Mindful eating is an approach to focus on your food while eating. This can help you know your eating habits. And by knowing this you can plan your diet accordingly. This can even helpavoid overeating. Hence, Batra says, “Avoid distractions like watching TV while eating, as it can lead to mindless overeating. Practice mindful eating by savouring each bite and appreciating the flavours and textures of your food.”
7. Manage stress
Stress, especially chronic stress, can lead to both weight gain and weight loss. Batra says, “An excessive amount of stress can cause emotional eating which can further result in weight gain.” Find stress-relieving techniques that you enjoy, such as yoga, deep breathing exercises, meditation, or engaging in hobbies.
Keep in mind that weight loss and body fat loss is something that is not going to happen in a week, 10 days, or a month. Hence, it requires consistent efforts and patience. With consistent efforts in improving your diet and managing a healthy workout routine, you can lose unhealthy fat.