Reducing your body fat has many advantages and health benefits.
Decreased fat may help improve or better manage chronic conditions
(diabetes or high blood pressure) and even reduce your risk of colorectal cancer and heart disease. In addition, burning off body fat may make you feel better, have more energy and more motivation to stick to healthier behaviors (like ). There are a variety of diets and exercise plans that promise fast weight loss and reduction of body fat. The best way to lose body fat rapidly is through a combination of diet, exercise, and small lifestyle changes.
A.Eat regular, balanced meals. It's important to eat regular, balanced meals each day. Skipping meals or going too long without eating can increase your hunger and make it more difficult to stick to your diet plan.
Eating regularly helps keep your metabolism fueled appropriately which will help support the reduction of body fat.
Some studies show that when you skip meals, you can get too low on nutrients. In addition, you can get too hungry which may cause you to
overeat or overindulge.
Try to eat at least three meals daily. You may need to add one to
two snacks especially if there are more than four or five hours between
two meals.
A. Measure your heart rate. While resting, place two fingers on your wrist near the center so that you can feel your heart rate pulse. Use a timer or a clock with a second hand, and count your pulse for 15 seconds. Multiply this by four to get your resting heart rate per minute.
Your Maximum Heart Rate (MHR) is roughly 220 minus your age. For example, if you are 30 your MHR would be about 190.
Your target heart rate while exercising vigorously should be around 70–80% of your MHR.
These numbers will help you gauge the intensity of your workouts.
B.Start your routine with a low-intensity exercise.As you are getting started, you will want to ease into your workouts. In
addition, studies have shown that you burn the most calories from fat at low-intensity exercises.
Try to get 20–30 minutes of lower intensity physical activity each day.
Low-intensity workouts will not cause your breathing to increase significantly. If you can easily carry on a conversation, then it's low intensity.
Your target heart rate for a low-intensity workout should be around 40% of your MHR.
Anything from a brisk walk to mowing the lawn can be a low impact activity. Incorporate these into your daily routine for a week or two before moving on.
C. Work out in the morning.If you can, try to squeeze in your workout in the morning. Some studies show that you burn more calories from fat in the morning before you've eaten your first meal.
Working out in the morning tends to lead to a higher level of consistency in exercise routines. Exercising before the work or school day begins helps keep other obligations from interfering. Many people also find that working out early energizes them for the rest of the day.
Exercising too close to bedtime can lead to difficulty falling asleep, as your heart rate will still be elevated.
3.Alter Sedentary Life Style.Eat regular, balanced meals. It's important to eat regular, balanced meals each day. Skipping meals or going too long without eating can increase your hunger and make it more difficult to stick to your diet plan.
Eating regularly helps keep your metabolism fueled appropriately which will help support the reduction of body fat.
Some studies show that when you skip meals, you can get too low on nutrients. In addition, you can get too hungry which may cause you to overeat or overindulge.
Try to eat at least three meals daily. You may need to add one to two snacks especially if there are more than four or five hours between two meals.
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