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9 Things That Can Help You Trim the Fat
Losing weight-especially belly fat-is notoriously difficult. You may have tried all the fad diets, all the weight loss programs, and exercised to the point of passing out. But you’re still, somehow, holding on to that extra weight.
In addition to not feeling confident in yourself, having extra weight can also put you at risk of several health conditions. These include type 2 diabetes and heart disease. Take a look below at some genuine and healthy ways to trim the fat, gain energy and start feeling like you again.
Choose Soluble Fiber
When you’re hankering for a snack throughout the day, it’s easy to crave sweet treats and carbs. The problem is, you’ll get an immediate high from those sweet treats and then come crashing down an hour later.
You’ll probably feel even worse than you did before. So, when you want a pick-me-up, go for a soluble fiber instead. Foods like avocados, blackberries, Brussel sprouts, and shirataki noodles are all ideal for losing weight.
Soluble fibers make you feel full for longer because they absorb water and then take longer to digest. They can also help your body to fight belly fat.
It’s great to enjoy a glass of your favorite tipple after a hard day at work. However, drinking too much can lead to obesity. Alcohol is strongly linked to gaining weight at the waist when consumed in heavy amounts. So how much is okay? Sticking to one drink per day is a healthy amount but cutting alcohol out is even better.
Cutting down the amount of alcohol you drink could have an enormous effect on your weight. Many people who take alcohol out of their diets all together see a difference within weeks.
Add High Protein
Adding plenty of high protein to your diet is important for weight loss. It can help you manage your weight by decreasing your appetite. Besides, protein can quicken your metabolic rate, meaning you have a higher chance of losing weight faster.
Similarly, as you lose weight, protein can help you ensure your body retains muscle mass. Good sources of protein include fish, meat, dairy, eggs, and beans. You can buy brown beans too. If you’re hitting the gym a lot, you may want to take a whey protein drink with you.
Unwind and Destress
Stress has a massive impact on overall health. Did you know your stress levels could be contributing to your weight? Stress triggers a hormone called Cortisol. This hormone is known to increase appetite and promote belly fat storage. Women are at a higher risk of producing cortisol when under stress. This can add to the difficulty of losing waist weight. You can combat this by indulging in activities that unwind and relax you.
Light exercise like yoga, pilates, or even an evening walk can all help to destress your mind and body. Simple things like warm baths, disconnecting from social media, or having a haircut can all help lower stress levels.
We all know that sugar is one of the biggest culprits when it comes to losing weight. Sugar contains fructose, and in high quantities, fructose is known to contribute to conditions like type 2 diabetes and fatty liver disease. Don’t let anyone fool you into thinking that only refined sugar matters when you’re trying to lose weight. Even natural sweeteners, like honey, can affect your weight loss journey.
The best way to avoid sugar is to keep them out of sight. When you see their containers, the temptation level is very high. Better yet, avoid buying refined sugars and keep natural sweeteners in hidden storage spaces.
Get Into Cardio
Cardio is a type of exercise that increases heart rate and burns calories. Doing cardio exercise should always be combined with a healthy diet when trying to lose weight. You could find out more about sarms for weight loss. This is ideal for weight loss when combined with cardio exercise.
Your exercise’s intensity isn’t as important as the duration of your exercise when you want to get in shape. For example, someone doing five hours of exercise per week is likely to lose more weight than someone doing three hours per week.
A weighted vest is a great way to work your abs and arms. You may want some extra weight for increased intensity, but adding too much can actually slow you down! The added resistance forces muscles into action, which will give better results than just running because it leads to faster depletion of energy resources and more effective results from training.
Switch Your Cooking Oil
How often do you use your cooking oil to knock up a quick meal? Your choice of oil could be adding more unnecessary fat to your cooking. Switching vegetables or olive oil for coconut oil could be a simple change that makes a big difference. Coconut oil is also linked to reducing fat storage and boosting metabolism. Switching oils has been said to reduce waistline over time.
Coconut oil is a naturally sourced oil with antioxidant and antimicrobial properties. It’s a fat-burning oil, unlike vegetable oil. Coconut oil is rich in a healthy, saturated fat called medium-chain triglycerides or MCTs. It also helps reduce hunger, boost skin health, and improve dental health.
Trim the Fat: Sleep Well
Did you know that your sleep patterns could be contributing to your weight gain? Research has shown that people who don’t sleep well are more likely to gain weight easily. Sleeping well means getting seven to eight hours of sleep a night at a minimum.
People who have sleep apnea are more likely to be overweight. You can help yourself sleep better by getting into a good sleep routine. Go to bed simultaneously every night, switch off from social media an hour before and take a warm bath or shower.
Losing weight is hard enough without having to deal with temptation around every corner. You deal with temptation by making different decisions. For example, if you want to avoid eating the snacks you’ve stored in your cupboards, don’t buy them.
Similarly, if your colleagues bring in sugary snacks for sharing in the break room, avoid going in or wait until you know the snacks have gone. You can avoid food temptation by knowing the 5 stages of intermittent fasting, motivating you to maintain self-discipline in abstinence and eating hours.
You can use technology to help you avoid snacking or eating meals at prohibited hours. For example, you can set smartphone reminders using apps to notify you how many hours are left before continuing to eat again. When tempted to snack, check out your ideal body pictures online or divert your thoughts into playing online games or researching trivia to resist cravings.
It also helps to find a fitness buddy, like your best friend or sibling. You can remind each other if you lose track. In addition, you can resist temptation by finding different sources of inspiration like a book, your ex, or your fast-approaching wedding date.
Trim the Fat: How to Trim the Fat Successfully
It’s never easy to trim the fat, especially when life is so busy. The only way to do it successfully is to create an entire lifestyle change. A healthy and balanced diet should always be used in conjunction with exercise and cutting out bad habits. It’s important to start any weight loss journey with good advice and support. For more tips on lifestyle and everything in between, could you take a look at more of our blogs?