5 Most Effective Methods To Lose Body Fat

You’ve taken the first, big step and decided to start your weight loss journey. The next step for many on this journey is figuring out how to lose body fat. Before you charge full steam ahead full, you’ll need to navigate through a lot of misinformation out there to uncover healthy and long-term approaches to shedding the pounds as some methods may deliver results but at the cost of your health and well-being.

If you’re at a loss of where to start and how to lose body fat without negatively affecting your body or mind in the process, then read on for our five best ways to lose body fat.
Disclaimer: There’s no quick fix or magic overnight solution. Healthy weight loss takes a lot of patience, a dash of motivation and a generous serving of perseverance.

Check your weight loss intentions

Chances are, you’ve come across commercials, magazine covers and social media ads presenting supposed quick-fixes and miracle diets that will melt away body fat. Societal pressures like these undoubtedly play a role in why people might wish to lose weight. Our philosophy is focused on improved health and well-being first. If high body fat percentage is your challenge and you’re looking to slim down, then we encourage a balanced approach that’ll last you a lifetime.

Also, the journey doesn’t end once you’ve met your weight loss goal, rather all those healthy habits and lifestyle changes you implement will continue to serve you far beyond the number or the scale or dress size you wear. Remember, shedding the pounds is a side effect of leading a healthy lifestyle.

It’s always helpful to check your intention to lose weight. Don’t forget everyone has body fat, and it’s not necessarily unhealthy nor something to be ashamed of, with some people naturally having more than others. Fat only becomes a problem when too much of it gathers around your belly area in the form of visceral fat. This is because visceral fat can hijack your hormones and increase inflammation, making you more prone to chronic diseases and further weight gain.

Here are some of the risk factors associated with excessive body fat:

• Heart disease
• Type 2 diabetes
• High blood pressure
• Sleep apnea
• Atherosclerosis

Even a small amount of fat loss can make a difference in your health. If you’re medically overweight then losing between 5% and 10% of your body weight will lower your risk of the conditions listed above. One study found that, of a group of people at risk for diabetes, those who lost 7% of their body weight and exercised about 30 minutes a day cut their chance of developing the disease by almost 60%.

Now that we’ve discussed why someone might want to get rid of excess body fat let’s dive into how to lose body fat the healthy way.

Best ways to lose body fat

1. Eat lots of fiber

Fiber is beneficial for a healthy body, and may also help you lose body fat. In this case, soluble fiber is what will support weight loss the most. Why? That’s because soluble and viscous fiber is known to form a gel in the digestive tract. It can give your body an extra feeling of satiety and in turn, manage your appetite.

2. Exercise

We all know how great working out is for your health and overall well-being, with fat loss being a positive side effect of exercise. However, what kind of exercise is best for weight loss, cardio or strength training? The answer: both. They both boast specific advantages, and play a crucial role in both burning fat and keeping it off.

If you’re a fitness novice or coming back following a sedentary stint, then start off with low-impact cardio, especially if you’re very overweight. Doing this will prevent you from stressing your body or injuring yourself. You can slowly work your way up to high-intensity exercises when you feel stronger and more confident.

Although low to mid-intensity cardio is a fantastic launchpad to fat loss, HIIT and strength training are both excellent in speeding up and maintaining results. This is because these kinds of workouts build muscle mass, which in turn increases your metabolic rate, burning even more calories even when your body is at rest.

 

3. Cut down on sugar

In most cases, sugar (the refined, processed kind) isn’t your friend. Of course, everything’s fine in moderation, so indulging from time to time is okay. But if you’re trying to lose fat, it may be hindering your success. This also counts for sugary drinks (sodas and juices), which are sugar-packed and are devoid nutritional value.

One way to drastically reduce your sugar intake is to cut out sugary beverages. Swap out soda and fruit juice for water or herbal tea, and try drinking your coffee without sugar. Small changes like these can lower your calorie intake and help you meet your fat loss goals. Watch out for all-natural juices and smoothies too. 

They may seem ‘healthy’, and though they don’t always contain added sugar, fruit juices are still packed with natural fruit sugars that trigger spikes and crashes in your blood sugar levels. At the same time, the juicing process extracts the healthy fiber contained in the whole fruit.

4. Get more sleep

Getting in a good night sleep and feeling rested is vital for a multitude of health reasons, including fat loss. Studies show that experiencing quality sleep is essential in balancing your body’s hormones, and hormones are what keep your metabolism in check. Lack of adequate sleep triggers a cortisol spike. This stress hormone tells your body to conserve energy and hold onto fat.

Sleep helps regulate your metabolism by giving your body time to recalibrate overnight, while lack of sleep can negatively impact glucose levels and lead to food cravings (especially for refined carbohydrates) throughout the day. Rest is also crucial for building muscle after exercise, so be sure to take your sleep seriously.

5. Drink plenty of water

Once again, it pays to stay hydrated. You’ve probably heard how drinking water is a must for weight loss, and we want to stress its importance once more. Many of us don’t even realize that we don’t drink enough water, which can lead us to mistake thirst for hunger. Make sure to reach for your water bottle instead of reaching for snacks.

Try recording the amount of water you drink in a day to see where you stand, we recommend that men drink about 3 liters of water (~13 cups) and that women drink 2.2 liters (~9 cups) of water per day.

 

The healthiest and best way to lose body fat

Quick fixes and miracle diets usually promise a whole lot more than they can deliver. If you want to know the best way to lose body fat, it’s this: pay attention to your nutrition, stay active, be patient and don’t give up. Try not to forget that healthy weight loss that stays off takes time and effort.

There will be bumps along the road, but that’s completely normal. If you mess up, don’t get down — get right back up and start again. If you want to know more about how to lose body fat and need an extra push along the way, sign up for 8fit Pro to get over 700 delicious recipes and workout plans that’ll you burn fat and feel great about yourself!

-Written by Sara @ 8fit

* Would You Like to Know Exactly What to Eat to Lose Fat and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself? Take a look at : http://bit.ly/2Lb4thE

 

Eating Right for Your Body Type

by Thomas Cho

You know when a diet is marketed as perfect for "everyone" your skeptic radar goes on high alert. That's because deep down, you know everyone's bodies are different, and what's right for you won't necessarily be right for me. Whether it's the low carb, paleo or Atkins diet that philosophy should always apply. So how do you know which diet, rather lifestyle is right for you? One way to find out is through nutritional typing. It's one way to optimise your diet to fit your unique needs as an individual and here's how to do it.  The Three Nutritional Types Most people generally fall into three different categories: Protein: These people should limit carbs in favour of protein and fat. There is variation even within the type, but generally, they should aim for 30-40% protein, and adjust carbs and fat as needed. Some might do well with 30% carbs and 30% fat; others may prefer to minimize the carbs entirely with 10% carbs and 50% fat.  The important thing is to not overdo the protein (i.e. go above 40%), because a protein "overdose" can lead to liver damage. Your body also finds it difficult to produce energy from protein and will cause you to feel sluggish. Carbohydrate: Carb types are happiest when carbs comprise most of their food intake (60-70%). Fat intake should never go below 15% (ideally keep it closer to 20%), and protein should be 15-20% as well.  Mixed: People who are a mixture of protein and carb types can be harder to "nail down" nutritionally so instead of focusing on hitting any exact percentages, keep track of the foods you eat and how they make you feel. This may fluctuate over time too; some factors that can influence it are sleep habits, stress levels, and amount of physical activity.  Now you know why there's so much disagreement about the proportions of macronutrients you should be eating every day..because if you're a protein type, you won't be happy filling up on carbs! What works for one person won't work for everyone so take notice of how you feel after you eat and find out which type you lean towards.  Figuring Out Your Type  Finding out which type you are isn't quite simple, but as long as you're disciplined about it, it doesn't have to be hard. Start by eating the same amounts of food that you normally would, and pay attention to the macro-nutrient ratios. If you find yourself feeling like the meal gave you a food coma, didn't fill you up, or left you feeling less than your best, play around with the ratios some more. When you hit on a mix that keeps you full and awake until your next meal, without those annoying midday cravings, that's the right one for you!  Common Sense Goes a Long Way Not all nutrient sources are equal. Take carbs, for example: broccoli is mostly made up of carbohydrates, but so are donuts. And one of those (I think you can guess which) is much healthier for you than the other. Don't get so caught up in typology that you reduce every food to the nutrients it contains and abandon all other nutritional advice.  Ultimately, nutritional typing is all about listening to your body and giving it what it needs to function at its best. So the next time your cousin starts telling you that you should drink olive oil for breakfast and never eat another carb again, just smile, nod, and keep doing your own thing.  Discover how choosing the right combination of power foods will lead to optimum health and how to exploit them for an instant boost in energy and focus!

And much more - all within this special FREE report!

Essentials Of The Body Sugaring For Men And Women CT Method

By Diane Davis

Taking care of our bodies is essential both for personal reasons as well as for general relation reasons with others. Hair is one of the main things that both sexes consider about their body. Often, many people will prefer removing unwanted hairs on their body either through shaving or waxing, however Body Sugaring for Men and Women CT procedures can also be used to remove the hairs.

For many people, their main reason of removing the hairs is their personal opinion. However, in some cases it is often the general perception of those around you that tend to force one into shaving the hair. An example is when swimming. Many people tend to feel disgusted when they see people with long pubic hairs that peek over their bikini or swimming trunks.

Although pubic hair is the most common type of hair many women concentrate on shaving, shaving is also done to other locations on the body where unwanted hair grows. An example is the legs and the armpits. Men on the other hand consider shaving hair on their crotch, chest, backs and armpits. However, most men avoid shaving their armpits unless to avoid bad odor.

Similarly, to the waxing method, the sugaring method also offers similar benefits. However, the sugaring method can be easily done at home which is an added unique benefit. Although waxing can be done at home it requires expertise to get good results. To make the solution at home, sugar, lemon juice and a little lukewarm water is mixed together in a lukewarm environment then the solution is applied.

For many users of this method as opposed to waxing, their main reason is the rosins contained in some of these waxing products. People who are allergic to the rosins thus avoid the product. Furthermore, people who have heat sensitive skin also avoid the waxing method and instead use the sugar product as it helps reduce the trauma on the skin and offers better results.

To use the products to remove the hair, the process is similar, that is a strip can be used or not. The first step involves having to apply the water or sugary solution on the skin where hair needs to be removed. A strip or fabric is then used to remove either of the solidified mixture. For both methods, the solution can still be removed without having to use strips.

While considering the benefits of the products one need to note that they offer similar benefits. For example, the processes will reduce the level of skin irritation as compared to suing the blades in shaving. The skin is also smoother as the mixture also removes dead skin cell in addition to the hair. Hair that grows after removing hair through waxing or sugaring is also softer.

Though the two methods have similar benefits, waxing achieves better results than using the sugary solution. This mainly applies with smaller hairs which tend to remain on using the sugary solution but are completely removed when waxing. In addition, the sugary solution does not shave properly if the hairs in the region grow in different directions.

About the Author:

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