We live in an age where foods from the world’s different cultures are accessible to us in a single touch of a screen. It is a bit hard to maintain a healthy diet with all these food temptations surrounding us. I believe that anyone can lose body fat no matter what type of body they have. This blog will discuss practical tips that will actually help you lose body fat without setting unrealistic goals or harsh eating restrictions.
Be Mindful of What You Eat
It is unrealistic to tell someone to eat veggies and protein every day for 6 weeks and expect them to handle it smoothly because not everyone has the willpower or mental strength. However, we’ll tell you a simple rule to apply to anything you eat, whatever it is. Reduce consumption of Salt, Sugar, Oil & Butter. That’s it. You don’t need to cut out all these elements from your food completely, but the simple reduction of their quantities will help you a ton.
Salt usually binds to water in the body, which means that eating too much salt forces your body to retain more water to balance the salt to water ratio. So this will make you look fatter in addition to not being healthy for your body.
Sugary foods or drinks tend to have a lot of calories in them. So reducing the quantities of sugar can help you achieve your goal easier. Additionally, sugar is very addictive. Studies found that sugar is more addictive than Cocaine. Reducing sugar amounts will help you lose body fat, sleep better, prevent tooth decay and strengthen your immunity system.
Oil & Butter
Oil & butter are essentially fat. So it makes sense to reduce their consumption as they are usually high in calories and contain a lot of fat.
Water Can Help You Lose Fat
Water has 0 calories. Drinking more water means that you drink less of other drinks, such as juices and sodas. This will help you reduce the number of calories that you consume. A tip you can do is to drink 1 to 1.5 cups of water before every meal. By doing that, you make yourself feel full faster and with minor food quantities. You consume fewer calories and still feel full. Win-win situation!
Exercise Helps You Burn Fat
Exercise is crucial because it directly burns the calories that you consume. Despite its importance, you need to understand that building a healthy body and losing fat consists of around 80% dieting and 20% exercise and activity (give or take). Don’t slack out from dieting even if you exercise hard. If you don’t exercise at all, you can start by walking. Once you start, progress at your own pace and accommodate your physical abilities. Any form of exercise will help you lose body fat.
Caloric Deficit & BMR
I know a lot of people repel from these words in the title above. So before you quit reading, look at the TLDR at the bottom (I promise to keep it simple).
Basal Metabolic Rate (BMR) is the number of calories needed for your body to function normally while at rest. Use this BMR calculator to know how many calories you need to consume based on your current weight, height, and gender. It will also consider the amount of physical activity you do and adjust the calories you need based on it. Deduct from the calculated calories 300; you can deduct more if you need to, don’t exceed 500 not to starve yourself. The more you deduct, the faster you lose weight. Losing weight slower is recommended to help the body adjust to the sudden changes it is exposed to. Voilà, you now have the number of calories you need to consume daily (after the deduction) to lose fat.
TLDR; Eat lower quantities of food than your current usual and implement some light physical activity. If you implement intense or heavy workouts or exercises, you can keep the same amounts of food you eat now.