Weight loss tips: How to reduce body fat

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Kevin Mangelschots

Being overweight is a huge problem in modern society. And a big part of why people are too heavy is because it’s a luxury issue due to an overabundance of resources.

Never in history has there been such an ampleness of food, more specifically, UNHEALTHY food. Sugar-overloaded foods and drinks like chocolate milk, and soda, but also greasy foods such as fried snacks, and pizza are popular examples.

But what everyone can do is learn how to reduce body fat by applying the following weight loss tips. Let’s get started.

How to reduce body fat?

A woman measuring her waist with a tape measure.

  1. Tracking your calories

    This is the single, most important weight loss tip that allows us to reduce body fat in a healthy, controlled manner.

    Simply put, count your calorie intake and your calorie output during the day.

    You can write it down in a notebook or use one of the many available calculator apps that are available today. This way, you know if you need to lower or increase your calorie intake to lose weight steadily instead of crash dieting, which isn’t sustainable.

  2. Drinking water

    Image of a water bottle pouring water in a glass.

    By far the easiest tip from this list to start implementing into your life to lose weight. Drink more water, it’s as simple as that.

    Water is essential for our survival, as our bodies are made of about 60-70% of liquid. That means that it’s essential for all the processes going on in our bodies.

    But specifically, regarding fat loss and getting rid of love handles, drinking water boosts your metabolism. And that means we get to lose weight due to burning more calories than our peers with a slower metabolism do.

  3. Intermittent fasting

    Intermittent fasting is a form of dieting that’s becoming hugely popular in current times.

    During intermittent fasting, you are eating during specific periods, alternating with specified time blocks when you’re not allowed to eat anything. Fortunately, you are always allowed to drink water, though.

    Why is it this form of diet so effective to lose weight, you ask? Because your feeding period, which is the specific time you are allowed to eat, is so small that it’s almost impossible to eat the required number of calories to get fat.

    This logically means that not being able to eat as many calories as what got you obese in the first place will make you lose weight.
    Remember that losing weight is nothing more than burning more calories than you ingest.

  4. Exercise

    Picture of men and women in a gym class exercising.

    One of the best weight loss tips is exercising.

    Not only is working out mandatory for health purposes, but it’s also a great way to burn off the excess calories that you are consuming during the day.

    Both weight lifting and cardio training burn a lot of calories, making it possible and easier for us to lose weight.

    Training also prevents your metabolism from slowing down while being at a calorie deficit, which will help to keep your engine burning those calories.

  5. Eat more fruit and vegetables

    A plate of healthy food.

    Vegetables and fruit both contain lots of fiber and water, making them very filling while still containing only a few calories.

    There are also a lot of micronutrients in fruits and vegetables that our body needs to operate smoothly. So, consider eating them not just to lose weight, but for your general wellbeing as well.

  6. Snack on healthy food

    Snacking on healthy food is a great way to reduce body fat and lose weight.

    It’s often very tempting to start snacking between meals because we get the desire to eat something.

    We typically fill these gaps between our planned large meals by snacking on unhealthy food such as cookies, chocolate, and other related junk food. However, we can all make the switch to snacking on healthy things like fruits, nuts, and vegetables, to give you an example.

  7. Get a good night’s rest

    Image of a woman sleeping in white bed covers

    Sleep is one of the most vital things we need to keep our bodies healthy, fit, and functioning well. It’s required to recharge our batteries that we deplete while being active and expending energy during the day.

    An insufficient amount of sleep is a big risk factor for becoming obese, as a good deal of research articles have shown. This means that you should aim for at least 7–9 hours of sleep each night to keep your body and mind in tip-top shape!

    Younger people generally need more sleep than aged folks.

  8. Eat healthier instead of dieting

    Fit dark skinned woman cutting healthy vegetables and fruits.

    While starving yourself may make you lose a lot of weight in the short term, it won’t pan out as a sustainable, or healthy long-term strategy.

    It has been suggested that people who crash diets tend to gain more weight over time. Probably because they inevitably revert to the same bad eating patterns once again. What’s more, is that they regularly develop even worse compulsive eating habits than they did previously to compensate for the mental fatigue of crash dieting.

    Dieting is mentally and physically exhausting. Due to this, I recommend people eat healthier instead of depriving themselves of nutrients, which is something no one can keep up over a long period.

    If you start eating healthier than you did before, then weight loss will occur naturally.

  9. Eat more protein

    Protein-rich foods like eggs, meat, poultry, legumes, and dairy have always been a large part of a balanced, varied diet. But now it seems that protein also plays an equally essential role in losing weight.

    Eating protein-rich foods will help you with feeling full faster. And if you feel full, you will eat less, which means you will consume fewer calories. Protein also helps to boost your metabolism, which will aid you to burn off more calories.

  10. Don’t stress too much

    Image of a fit woman holding a yoga pose at the beach.

    A convenient weight loss tip is to limit stress as much as possible.

    That’s because our bodies will start to release the stress hormone called cortisol when we are under chronic stress for a prolonged period. Not to mention the long-term.

    A high level of cortisol has been shown to increase our level of appetite, leading to overeating, overdrinking, and in general, binging a lot more.

    While most of us lead busy lives, there are still several things we can do to prevent tension from taking control of our existence. Lifting weights, running, yoga, and practicing mindfulness are some good ways to wind down after a stressful day. These are my best tips to relieve chronic stress and anxiety that I find effective in reducing mental strain.

    Perhaps most important is socializing with close friends and family. Feeling connected with those around you will have a positive effect on your mental state, thus reducing stress by lowering cortisol levels in the process.

  11. Cut back on the alcohol

    A group of people drinking multiple different alcoholic beverages together.

    One of the ways to reduce fat is by cutting back on alcohol.

    Beer contains roughly the same calories as a soda drink. This means you’re consuming a lot of empty calories if you’re getting tanked during the weekend. (Or during the week, who am I to judge.)

    Furthermore, alcohol prevents your body from burning stored fat, as our bodies prioritize alcohol to break down first.

    It can also lead to a temporary increased appetite, leading to eating more. All this means we will consume more calories which will make us gain weight.

  12. Drink tea

    Tea contains caffeine, which speeds up our metabolism for a short time.

    That’s why tea acts as a fat burner by burning calories at a quicker rate than you would otherwise. Be sure not to overdo it, though, as too much caffeine can prevent you from falling asleep and can even cause heart palpitations in extreme cases.

Frequently Asked Questions (FAQ)

What burns the most body fat?

 

Working out, in particular, cardiovascular exercises burn the most body fat by cutting through a lot of calories.

It’s one of the most common and easiest forms of training to perform. Not to mention that it’s great for your overall health as well since it exercises the heart and lungs specifically.

 

What foods reduce body fat?

    • Eggs
    • Coffee
    • Protein
    • Fish
    • Tea
    • Chili peppers

These are just some examples of foods that can help you reduce body fat by being healthy and calorie-dense, but many more exist. Try to find healthy alternatives that you enjoy eating!

What fat is the hardest to lose?

Image of a man with a naked upper body with a fat stomach area and someone holding a beer in front of it.
 
Belly fat is the hardest to lose since it’s one of the first places where fat gets stored, and is typically lost last when dieting.

The reason why it’s so hard to lose fat around our stomach is because it’s one of the best places to store excess weight since it hinders us the least in that spot and because it’s deemed “active fat.”

Active fat differs from dormant fat because it releases hormones that hinder our capacity to lose weight, particularly in the abdomen area.
 

Does coffee burn fat?

Image of a cup of coffee resting on coffee beans.
 

Caffeine helps us to burn fat by boosting our metabolism, and by increasing lipase.

Lipase is an enzyme that aids in breaking down fat when we’re processing our foods.

Why am I not losing fat?

The reason you’re not losing fat is that you’re consuming more calories than you’re burning off. Put simply, you’re ingesting too many calories.

The only way to lose weight and fat is by having an overall caloric deficit.

That’s why you need to be expending a lot more calories by employing healthy lifestyle habits such as eating less, eating healthier, and exercising more.
 

Does sleeping burn calories?

Sleeping does burn calories, albeit very little.

We burn approximately 50 calories for each hour of sleep.

Conclusion

A sign reading “wake up and workout” with various fitness tools lying next to it.

There is no magic pill or cure to lose body fat and to get rid of love handles. A combination of multiple healthy lifestyle habits is needed to lose weight effectively.

Again, the essence of losing fat is and remains simple. Burn more calories than you are taking in. It doesn’t matter if you’re trying to lose fat around your waist, arms, or legs. Losing localized fat is not possible, contrary to popular belief.

Tracking calories allows you to see and adjust how many calories you are ingesting during the day. Remember that seeing is believing most of the time.

Make sure to develop healthy eating habits that you can stick to because consistency is key.