The percentage of adults who are over age 20 and are overweight and obese are over 69% of the population. That is close to 70% of the poulation that is carrying more weight, and therefore fat, than is normal. How to reduce your body fat is one of the highest searched questions online because it is such a problem for so many people.
Reducing your body fat is about attacking the problem from two angles – both diet and exercise. What you eat is as important as how much exercise you get each day. In fact, you shouldn’t diet! Dieting implies eating less and deprivation. Instead, it’s important to change your nutritional intake and make lifestyle changes for a lifetime.
Look for nutrient dense foods that are lower in calories and high in fiber. Green leafy vegetables will boost your immune system and keep your metabolism running all day. Eliminate fried foods and candy and choose to drink at least 8 glasses of water each day. Water helps to flush out toxins and increase your metabolic rate. When eat a healthy diet you lose the cravings for sugar and high carb foods that will pack on the fat and pounds in a matter of hours.
Believe it or not, sleeping is very important to reducing your body fat. One of the triggers to increasing your body fat is the secretion of cortisol. This is a stress hormone that is secreted from the adrenal glands at the top of the kidneys. Cortisol is responsible for the production of belly fat or visceral fat which is metabolically active and will increase your insulin resistance. When you are stressed or sleepy, you are also more apt to eat more which increases your overall fat deposits on the body.
Exercise is an important aspect to developing lean muscle and reducing your overall body fat. However, you can also train too hard, which has the opposite effect. As you increase the intensity and duration of exercise you can also increase the release of cortisol, which will only increase the amount of fat that your body produces. Instead, you want to do a PACE program in which you work out as hard as you can for 30 seconds and then recover for 90 seconds and repeat that pattern 8 times. Put 3 minutes of warm up at the begining and 3 minutes cool down at the end and you have a 20 minute workout that will burn calories hours after you stop working out.
Another way to increase the calorie burn and reduce the insulin secretion (which also increases fat production) is to take a 15 minute walk after meals. This helps to reduce your blood sugar spikes because you are immediately using the sugar from your meals.
Green tea will help to boost your metabolism and is also known for cancer fighting benefits. You can drink the tea several times a day or just pop a few green tea extract pills, which is probably easier in the long run. Most of us don’t have the time to sit down to tea 4 times a day.
Weight training is one of the best ways to burn calories and develop lean muscle mass. Combine that weight training or strength training with fat burning metabolism from low carbohydrate diet and you are well on your way to reducing your body fat.
Centers for Disease Control and Prevention: Obesity and Overweight
Womens Health Mag: 15 Easy Ways to Burn More Fat
Lifetime Weight Loss: 6 Reasons You’re Not Losing Body fat
Chron: How to Lower Your Body Fat Percentage in 90 Days
Weight Loss Resources: Body Fat Explained
RedBook: 21 Ways to Burn Fat Faster and Lose Weight
All Womens Talk: 19 Ways to Reduce Body Fat Now