How to Safely and Quickly Reduce Body Fat

 

Safely and quickly reduce body fat? That’s an oxymoron, right? Maybe not! It’s actually possible to reduce your body fat without hurting yourself in the process, and there are certain things you can do to make this happen more effectively. This guide on how to safely and quickly reduce body fat will give you actionable advice on how to achieve your weight loss goals as quickly as possible and with the least amount of effort.

 

The Benefits of Ketosis

Ketosis, a state in which the body uses fat instead of carbs for energy, has been shown to have many benefits. Reducing your carb intake can result in weight loss, reduced risk of obesity, higher HDL cholesterol levels (the good cholesterol), decreased appetite leading to lower caloric intake, lower blood pressure and improved mood as well as better brain function. If this sounds good to you then read on for our guide on how to safely enter ketosis!

 

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Avoid Carbs

For many people, this does not mean dramatically reducing the carbs in their diet, but rather it means choosing healthier options when they are hungry. The reason for this is because carbohydrates release insulin into the body which will store energy from foods as fat. With that said, avoiding all carbs is not necessarily the way to go. Consuming complex carbohydrates like whole grains, whole wheat breads, brown rice etc...instead of refined carbohydrates like white breads and pasta can have positive effects on your weight loss goals.

 

Eat Healthy Fats

A new study from the University of Miami Rosenstiel School of Marine and Atmospheric Science published in the online scientific journal PLOS ONE, revealed that eating healthy fats may actually help reduce body fat. What’s more, adding more healthy fats to your diet will help keep you feeling full longer so you won’t need as many other foods. Click here to learn more about healthy fat

 

Drink Water

Eating healthy foods in the right portions is critical, but getting plenty of water can help immensely. Water is not only a vital component of your diet—you need it to transport nutrients through your body and regulate metabolic functions—but it can also help you lose weight faster. Aim for eight 8-ounce glasses a day, with at least one on an empty stomach first thing in the morning.

 

Strength Training is Essential

Weight training is a form of exercise that builds muscle, reducing body fat in the process. While cardio can be great for shedding some pounds, it doesn't work as well as weightlifting when it comes to reducing body fat. According to the University of New Mexico in Albuquerque: Exercise does not lead to lasting weight loss if weight-loss medications are used by those involved. Click here to learn more..

 

Intermittent Fasting

Intelligent intermittent fasting has been shown to help those with insulin resistance lose weight faster than dieting without intermittent fasting. Intelligently limiting your food intake intermittently will improve insulin sensitivity, reduce inflammation, reduce body fat, enhance cognition and mood, make it easier to maintain muscle mass on a caloric restrictive diet.

 

 

 Before You Start Exercising

There are three different types of exercises. There is aerobic exercise, which provides the most benefits for fat loss, but requires the most time commitment (generally more than 30 minutes per day). Then there's resistance training, which is important because it builds muscle. Finally, there is interval training which alternates between periods of intense work followed by a period of lower intensity work.