Whether it’s due to a pair of jeans that are much more difficult to squeeze into, a big social event on your calendar, or just a desire to be healthier, there are plenty of good reasons to work on eliminating excess body fat. Most people don’t like how it makes them look, but there are reasons that may be even more important. Recent research has revealed that excess body fat can be a genuine health hazard. Even if someone is not considered obese, that bit of extra fat around the midsection can increase the risk of serious health problems significantly. There are a number of ways to eliminate excess body fat, including the following.
1. Ditch the scale
Getting into the habit of weighing yourself too often can sabotage your efforts to lose body fat. In some cases, it is possible that working out will build muscle and disguise the fact that you are losing body fat which can leave your weight unchanged. It might be best to gauge your progress by simply looking in the mirror and weight yourself once in a while.
2. Make cuts slowly
Reducing your calorie intake can certainly help eliminate body fat, but it’s best to reduce your caloric intake a little at a time. Cutting down too abruptly might make your body think you are starving and slow your metabolism to conserve energy, making it extremely difficult to burn off excess body fat.
3. Mix it up
Instead of consuming the same number of calories every day, try varying it a bit from day-to-day. This will help prevent your body from settling into one mode and help you avoid the lowering of your metabolism when your body thinks you are starving due to low caloric intake.
4. Weight training
If you’re really serious about burning off extra fat, weight training is one of the best things you can do. Working out burns calories, and weight training may even be a better way than aerobic exercise to drop extra body fat since the workout you get from weight training prompts your body to continue to burn calories for nearly 40 hours after you have completed the workout.
5. Eat more fat
Sounds counter intuitive, right? For decades the public has been told that eating virtually any kind of fat is bad and promotes weight gain. It turns out that not all fat is as bad as we have been told. Fats from foods like nuts, peanut butter, eggs, olive oil, and fish are actually beneficial to health and can help you lose that extra body fat.
6. Reduce carbohydrates
Opinions differ regarding carbohydrates and whether or not they are helpful to those who want to lose weight. There are many kinds of carbs, and few would argue that reducing carbs like sugar and starch will help you lose weight. Stick with carbs that are less likely to hamper your fat-burning efforts, such as vegetables and oatmeal. It’s best to limit your carbohydrate intake to mornings, and around the times you exercise.
7. Increase protein
Eating protein will help boost your metabolism, which will then make it easier to lose excess body fat. Studies have confirmed that people who eat foods that are high in protein have an easier time losing weight, and they also build muscle faster.
8. Eat less more often
Instead of sticking with a more traditional way of eating which dictates three big meals a day, try cutting back the size of your meals and doubling up on your mealtimes by eating six or so times per day instead. This is another way to avoid having your body switch into “starvation mode” which slows your metabolism.
9. Drink up!
The local pub or package store is not what we’re talking about here. Instead, ramp up your water intake, which not only helps you lose weight, it is also beneficial to your health in many other ways and in most cases, water won’t cost you a penny. Try keeping water within reach throughout your day and make drinking it part of your daily routine.
10. Set goals
One of the best ways to accomplish anything in life is to set a goal, and this is as true for weight loss as anything else. It is also extremely helpful to put your goal on paper – write it down. A goal helps to provide motivation, and will also help when it comes time to avoid overeating as well as overcoming the temptation to eat things that will derail your plan.