7 Most Effective yet Easy Ways to Lose Fat

Have you ever been looking at yourself in the mirror and wishing that you could lose the fat on your body? Well, if you are willing to put in some effort, you will lose fat and get into your ideal body shape in no time. Everything will be hard and challenging at the start. However, if you persist, you strength, dedication and endurance will reach a new level. You will witness your own body transform as weeks go by!

Why is Fat Loss Important? 

This is not just a problem related to beauty. Having excessive fat loss can negatively affect your life as it can develop into some potentially serious health problems include:

• Heart diseases and strokes. Having excessive fat makes you more likely to have high blood pressure and abnormal cholesterol levels, which are risk factors for heart disease and strokes.
• Type 2 diabetes. It can affect the way your body uses insulin to control blood sugar levels. This increases your risk of insulin resistance and diabetes.
• Certain cancers. Excessive fat may increase your risk of cancer of the uterus, ovary, breast, cervix, esophagus, pancreas, prostate, colon, rectum, liver, gallbladder and kidney.
• Digestive problems. Having excessive fat increases the likelihood that you’ll develop heartburn, gallbladder disease and liver problems.
• Osteoarthritis. Having excessive fat raises the stress placed on weight-bearing joints, in addition to promoting inflammation within the body. These factors may lead to complications such as osteoarthritis.

Prevention is better than cure. Here are 7 effective yet simple ways for those for wish to lose fat:

1. Easy Ways to Lose Fat – By Staying Active

Do not overwhelm yourself with trying to figure out what the perfect workout routine is. Should you lift weights, swim or run? It all doesn’t matter, stop over thinking it and go out and be active. Some people may say that they are too busy working, and so they do not have time to exercise. Well, there are always ways to overcome it. For example, you could walk to work if possible, or you could park your vehicles slightly further away and walk to your destination. Besides, if you are taking the public transport such as the bus, you could hop off the bus one or two stops earlier and walk the rest of the way. Simply take the initiative and start now and you will see yourself losing fat in no time.

2. Remember the Breakfast Dos and Don’ts

Dos

• Wake up with a glass of warm water

Rania Batayneh, MPH, a nutritionist and the author of The One One One Diet says that drinking water first thing in the morning jump-starts your metabolism.The essential carbohydrates and protein that you consume on a daily basis are metabolized and transported away by water throughout the body. Having sufficient amount of water in your system will help boost up your metabolism and it can also help with diet. As you know, having a boosted metabolism help speeds fat loss.

• Enjoy protein rich breakfast

Protein is the single most important nutrient for losing fat. Adding protein to your diet is the easiest and most effective way to lose weight. This is because studies show that protein can help curb your appetite and keep you from overeating. It is shown in a study that people who have high protein breakfast eat up to 135 fewer calories later in the day. Another study also found out that increasing protein to 25% of total calories reduced late-night snacking by about 50% and obsessive thoughts about food by 60% and this leads to fat losing. Thus, starting your day with a protein-rich breakfast is an effective fat loosing tip.

Don’ts

• Choose juice over water

The reason behind this is that juice contains a large amount of sugar. When it comes to losing fat, what you drink every day is important. Drink water instead. This will cut off hundreds of calories from your diet each day. Besides, drinking two glasses of water before meal not only make you feel full faster and thus, you would not eat as much, it also helps boost metabolism.

3. Stop Eating CRAP

C – carbonated drinks

R – Refined sugars

A – Artificial foods

P – Processed food

4. Never skip meals

When you skip meals your metabolism slows down, and you are not burning calories like you should. Your body thinks that you are starving so when you eat again, your body stores away more than usual resulting in more fat

5. Eat the right and healthy carb

Carbohydrates are one of the three essential macronutrients as they are the primary source of energy to our body. Carbohydrates are sugar that come in 2 main forms: simple and complex. They are also referred to as simple sugar and starch. The difference between them is that complex carbs are packed in more nutrients as they contain more fibre. Besides, complex carbs are being digested more slowly. This makes them more filling, which means they are a good option for weight control and losing fat. Some good examples of healthy carb are sweet potato, buckwheat, butternut squash, lentils, beans, brown rice, 100% wholewheat pasta, quinoa and oats.

6. Another Easy way to Lose Fat –  consume low calorie filling food

One of the most challenging aspects of losing fat is cutting back on calories. When you are trying to lose fat, you will often find yourself hungry because you are in a calory deficit. Therefore, it is always recommended going for a low calorie but filing food so that you will stay full longer and will not eat as much. Eggs, berries, Greek yoghurt, oats, legumes, watermelon, cottage cheese, apples and fish are some brilliant choices for those who wish to lose fat.

7. Stay hydrated

You might be wondering, how drinking water help to lose fat. Here are the reasons: drinking water helps your body to stop retaining water, causing you to drop the extra pounds of water weight. Besides, drinking water cleanse the waste in your body and it also acts as an appetite suppressant. Most importantly, drinking water helps boost your metabolism. As mentioned before, boosted metabolism is the key to lose fat. If you find yourself unable to drink 8 glasses of water a day, below are 10 ways to help you to drink more water:

1. Use a straw
2. Buy a pretty water bottle
3. Set an alarm every hour
4. Spice it up with fruit
5. Drink 1 cup of water before every meal
6. Drink 1 cup of water every time after you go to the bathroom
7. Drink 2 cups of water before you go to bed
8. Compete with a friend
9. Buy a 2L bottle and finish it every day
10. For every non-water beverage you drink, drink 2 cups of water

Suggestion from Us:

If you really have no idea of what you should do, following the checklist below might be a great way to start.

Daily Health Checklist

• Drink water, lots of it
• Eat fruits or vegetables at every meal
• Work up a sweat
• Try to sleep 8 hours
• Take a moment to stretch
• Walk, bike or take the stairs
• Have good posture
• Be patient
• Laugh and smile

There is no shortcut. It takes time to build a better and stronger version of yourself.

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