Follow these simple bits of advice to help lower body fat percentage and reveal your six-pack How to Reduce Body Fat in 12 Easy Steps. Advice. The 7% body-fat diet That seems to be the magic number, the body fat percentage when guys become "shredded," "diced," and even "genetically gifted". Having a high body-fat percentage 10 Ways to Reduce Body Fat Percentage Fast But there are no shortcuts or gimmicks to losing body fat quickly.
For tips on how to lose body fat, scroll below for 50 of the best ones. Or, follow this guide. Eat clean 80 percent of the time, while allowing a bit of indulgence for the remaining 20 percent.
By clean, we mean whole foods with no processed flour, sugar, or additives. This will help you monitor absent-minded eating. Seems simple, but do it whenever possible instead of using an elevator. This can help you avoid unhealthy takeout temptation. Drink a glass of water before each meal to feel fuller and to avoid overeating. Keep snacks to around calories to avoid over eating. It will help curb your appetite and keep your feeling full for up to two hours. Nothing tastes good mixed with toothpaste.
Researchers analyzed 19 studies on weight gain and found a relationship between skipping breakfast and piling on the pounds, so remember to eat within an hour of waking up to kick-start your metabolism.
Get a standing desk. Even a couple of hours spent standing rather than sitting can boost your metabolism. Try making a frittata using only egg whites, or f ollow one of these recipe ideas. Try a high-intensity workout that uses your own body weight as resistance. Here are a bunch of tasty recipes that use sweet potatoes perfectly. Set healthy and realistic weight loss goals and write them down on paper. The relationship between goal setting, committing said objectives to paper, and achieving success has been well documented.
Too busy to commit to a gym class? Try sipping on sugar water or extra-light olive oil—seriously! Where possible—and affordable—you should opt for organic food. These dieters experience an abnormally large dip in metabolism when they lose weight, which could mean that the pesticides are actually interfering with the energy-burning process.
One study looked at people who sit for hours on end, and found that those who took regular breaks to stand up, stretch, of stroll down corridors, had smaller waists than those who continued to sit all day. Stop eating lunch at your desk, and instead be more mindful about your meals by sitting at a table and avoiding distractions.
Drinking coffee can help you to lose weight, but be sure to watch the milk and sugar additions. Caffeine has been shown to increase the rate at which you burn calories, upping your metabolism dramatically in the hours after you drain your morning mug. Complete your simple household chores, like vacuuming, dusting, and making your bed, to burn calories without even realizing it.
Instead of sitting down to take a phone call, walk and talk so that you can burn calories while mindlessly pacing a room or strolling the streets. Find yourself tapping your feet or bouncing your legs while you type at your desk? Sit up straight at work and while watching TV, forcing your body to use muscles and exert energy to support itself.
Share Facebook Pinterest Twitter Tumblr. Take the Stairs Seems simple, but do it whenever possible instead of using an elevator.
Hydrate Drink a glass of water before each meal to feel fuller and to avoid overeating. Minimize Munching Keep snacks to around calories to avoid over eating.
Eat an Apple a Day, Because… It will help curb your appetite and keep your feeling full for up to two hours. Facebook Pinterest Twitter Tumblr Instagram.
The perfect six-pack is not a myth. Firstly — and quite simply — you will live longer. The higher your body fat percentage, the lower your life expectancy. Being overweight or obese significantly increases your chance of dying from heart disease, diabetes or cancer, as well as suffering many other health problems. Multiple studies have shown that losing weight increases your mood and positivity, makes food taste better, improves your libido and sex life, helps your brain fire on all cylinders and reduces expenditure on unhealthy habits.
So the physical and mental health benefits of getting lean are plain to see, but how do you get there? Eating healthily and exercising regularly are your first steps, but in addition, each of these small changes will help make the difference. What is a Healthy Body Fat Percentage?
How to Sleep Better. Set a timer for three minutes. Do five pull-ups , 10 box jumps, 15 thrusters, 20 kettlebell swings and then as many reps as possible of good-form burpees until the time is up. Rest 60 seconds, then repeat for between two and four total sets. Next time round, beat it. Yes, you read that right. The key, though, is what to load up on. Try to drink a glass of water with every meal. Water — The Real Energy Drink. Just leave the frites for cheat day.
Aim to progress in big, compound lifts like the power clean and squat, and every workout becomes a fat-burner. Pair it with lemon to blunt your insulin response, making your body less likely to store food as fat.
Medium-intensity cardio ups your cortisol and turns you into a fat-storage unit: Try a Tabata row: You need to manage metres every interval. Get a taste for spicier food. Capsaicin, the compound that gives chilli peppers their heat, will also play merry havoc your metabolism. Add paprika to your home-made burgers — you, uh, do make them from scratch, right?
There is some evidence that calcium deficiency could slow metabolism. Research has shown that consuming calcium through dairy foods like low fat yoghurt or fat-free cheese could also contribute to reducing fat absorption from other food sources. How to Measure Body Fat. Increase your vitamin D levels. Vitamin D absorbed from food is essential for the preservation of muscle tissue. So eat plenty of fish, eggs, milk and cereals to get your intake up. Get your fibre on.
These studies have found that those who are consuming the most amount of fibre are gaining less weight over a period of time.
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