How To Decrease Fat In Diet

Take Up An Active Hobby

How to Eat to Reduce Saturated Fat in Your Diet

If youre not a fan of pounding the pavements or hitting a gym, starting an exercise regime can feel like a daunting task. But actually, there are plenty of hobbies you can take up that can help you to burn fat, while not feeling like exercise at all.

Activities like dancing, fencing and gardening can all help you burn the pounds. In fact, this study found that low impact aerobic dance was as useful as jogging or cycling for mildly obese middle aged women considering how to burn fat.

Personal trainer Rosaria Barreto, who runs Vitality Hub, says: The benefits of having an active hobby is that it doesnt feel like a chore and therefore its likely that you will continue to participate. Doing an activity that doesnt require you to conjure up all your might to motivate yourself promotes sustainability, self-accountability and finally enjoyment rather than dread.

One of the biggest reasons for fad exercise habits is the fact that people are forcing themselves to do something because they have to, not because they want to. Its likely that youll avoid yo-yo weight loss experiences if you regularly participate in an active hobby compared to forceful, purposeful exercise.

Opt For Fish Over A Burger

Although red meat is a good way to get protein and iron into your diet, it delivers a fair amount of saturated fat. One 3-ounce hamburger contains 4.5 grams of saturated fat. Trading that hamburger for a same-size piece of salmon will save you over 3 grams of saturated fat. And salmon also delivers heart-healthy omega-3 fats.

What Is A Healthy Body Fat Percentage For Women

Body fat is measured by percentage, calculated by how much body fat you have in relation to the rest of your body .

‘Every woman is different but, the “healthy” range is 21 35%,’ explains Catherine Rabess, dietitian and NHS dietetic manager. If you’re within these body fat percentages, you’re good by medical standards. Anything above 35% and you’re at an elevated risk of developing diabetes as well as other conditions such as coronary heart disease.

You May Like: Are Pears Good For Dieting

Unleash Your Inner Iron

Who knew pumping iron and consuming it burned fat? Iron is an essential mineral that your body needs in order to create healthy blood cells.

Most folks dont get enough iron and are at risk for adverse effects of iron deficiency. This is even more prevalent for women, kids, and those who are vegan or vegetarian.

Low iron levels can affect your thyroid a gland found in your neck that produces hormones which keep your metabolism in check.

Low iron levels can throw your thyroid out of whack, stalling its ability to produce these important hormones, leading to weight gain, fatigue, weakness, and a slew of other crummy effects.

In one study, 21 women who were treated for iron deficiencies not only lost body weight, they also saw smaller waistlines.

Having low iron levels can cause headaches and make you tired, dizzy, or short of breath.

Have your iron levels checked at your next physical. A simple blood test can signal if you need to take a supplement.

Food sources of iron include:

  • meat
  • leafy greens

Your Full Guide To Losing Body Fat Safely

Best foods to reduce belly fat  Beautiful People Magazine

Dropping down the body fat percentage scale is far more nuanced than getting your 30-minute workout in every day. In fact, the components that make up your fat loss approach are all majorly important. From what you’re eating to how you’re moving, sleeping, stressing and where you are in your cycle will all have an effect on your ability to lose fat. Read on for your full guide to losing body fat for good.

Don’t Miss: Can You Lose Weight With Keto Diet

Dont Say No To Cardio

Walking, running, dancing, and kickboxing are all forms of cardio . This type of exercise conditions your heart and lungs.

Research suggests 20 to 40 minutes of moderate to hardcore cardio per day is ideal for burning visceral fat and reaping other fat loss and metabolism-boosting benefits.

Need some #inspo? Try swimming, biking, running, or chasing your dog around.

Keeping up with your fitness, fat levels, and the Kardashians is a lot! But dont forget to eat. Small adjustments to your diet can have a big impact on your body composition.

Belly Fat Loss Diet Plan

Eating the right kind of food is central to losing belly fat. It is ideal to follow a well-thought-out diet planned as per your needs and requirements. We have put together a 1200 calorie diet plan to help you understand how you can go about planning your diet. However, it must be noted that a 1500 calorie diet plan is ideal for men, while a 1200 calorie diet plan works better for women.

That said, dietary requirements vary from person-to-person. Understand what plan works best for you by consulting a nutritionist, and choose your diet accordingly.

Time

  • Start your day with a glass of lemon cinnamon water.
  • Have a vegetable sandwich for breakfast, accompanied by a glass of skim milk.
  • Follow that up by eating fruits and almonds at 11:00 AM.
  • Have lunch at 1:00 PM. Eat two katoris of Masala Khichdi along with a katori each of Sprouts Curd salad and Low-Fat Curd Kadhi.
  • Let the food digest with a glass of buttermilk at 3:30 PM.
  • Drink a cup of green tea at 4:00 PM.
  • Have half a katori of boiled chana an hour after that.
  • For dinner, eat two pieces of chapati along with a katori of palak paneer and half a cucumber.
  • End your day with a cup of skimmed milk.

Ensure that your diet is balanced, and that you are consuming as many nutrients as possible, while also ensuring you burn more calories than your daily intake. For a better understanding of how to plan your diet out for a week, take a look at a weekly plan here.

Also Check: Slim N Up Diet Pills

How Does A Low

The theory behind low-fat dieting is that by cutting down on the fat you eat, youre cutting down on the total amount of calories you consume. Thats because fat is high in calories.

Fat is the macronutrient that contains the most calories per gram. Fat contains 9 calories per gram, while protein and carbohydrates each contain 4 calories per gram. That means a small amount of a high-fat food can pack a lot of calories. For example, a tablespoon of olive oil contains 120 calories. Two cups of raw spinach, on the other hand, contain just 14 calories.

Low-fat diets may help prevent pancreatic cancer, reduce the risk of breast cancer and help women with breast cancer live longer.

Some studies have found that diets low in fat can be effective for weight-loss. A BMJ meta-analysis of more than 73,000 people in 33 studies found that lowering fat may lead to small but sustained weight reduction.

However, another meta-analysis, published in The Lancet Diabetes & Endocrinology, found that low-carb diets were better for weight loss than low-fat diets. Low-fat diets only came out ahead when they were compared with usual diets, not with other weight-loss strategies.

Theres better evidence for the health benefits of a diet with moderate amounts of fat, like the Mediterranean diet, Cassetty said.

Add Some Calcium To Your Meals

How to Reduce Body Fat – diet explained by fat loss expert

Increasing your calcium intake does more than just improve the strength of your bonesâit’s also an easy way to keep those extra pounds from congregating around your waist. Researchers in Shanghai found that college students with low calcium intakes who increased their calcium and vitamin D consumption and engaged in moderate exercise lost more visceral fat than the control group. While many people assume that dairy is the best way to boost your calcium intake, there are plenty of vegan-friendly ways to do that very thing, too. Sunflower seeds, oranges, almonds, beans, and green vegetables, like kale, watercress, and broccoli, are all easy non-dairy ways to add calcium to every meal.

Don’t Miss: Weekly Diet To Lose Weight

The Number On The Scale Means Very Little

We all talk about “weight loss” and many of us have been conditioned to live and die by the scale. But, realistically, we should be aiming for “fat loss,” and the scale can’t measure that .

For women in particular, the number on the scale can vary wildly depending on where you are in your menstrual cycle, when you last ate, and how big or salty that meal was , when you last went to the bathroom, and other factors.

Read more:Getting too hungry could be stopping you from losing weight

You also have to remember that if you’re putting on muscle, that affects your weight too.

I’ve learned to detach myself from the number on the scale, seeing it as just one measurement of data and nothing more. Whether it’s gone up or down no longer affects my day, it merely allows me to see a general trend over months.

Instead of obsessing over the scale, take progress photos every month and log your body measurements using a tape measure.

Weight Loss For Men: How Does A Man Lose Belly Fat

You go to the gym at least twice a week. You only have a few beers and eat fast food here and there. You think youre eating reasonable portion sizes, but you just cant lose the beer belly. At Medical Transformation Center in Louisville, KY, we are passionate about helping our clients lead happier, healthier lives. Today, we explain weight loss for men to help you lose belly fat.

Weight loss for men is the same as weight loss for women. You must consume fewer calories than your body needs to maintain its current weight. At the end of the day, there are only two things you have to consider. First, you must consider how many calories you consume in a given period. Second, you must consider how many calories you burn in a given period.

Don’t Miss: Is The Mediterranean Diet Low Fat

Effective Tips To Lose Belly Fat

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

Belly fat is more than a nuisance that makes your clothes feel tight.

Its seriously harmful.

One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .

Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.

However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .

Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.

Here are 19 effective tips to lose belly fat, backed by scientific studies.

Upping Your Protein Intake Will Help A Lot

Pin on Lose Belly Fat

It’s a complete myth that eating for fitness means plain chicken and broccoli with a protein shake on the side for every meal, but it’s true that keeping your protein intake up is important.

In fact, studies have shown that following a high-protein diet can help maintain muscle and boost metabolism, keep you feeling full when trying to lose weight, and reduce hunger.

“Eating a sufficient amount of protein when you’re losing weight is paramount in order to preserve lean muscle mass,” specialist registered dietitian Nichola Ludlam-Raine told INSIDER.

“Eating around 1.6 grams of protein per kilogram of body weight,” she said, “alongside resistance exercise, helps to maintain both muscle strength and metabolic rate” the rate at which your body burns calories. “The digestion of protein also requires more calories in comparison to carbs and fat, and help to keep you feeling full too.”

Read more:Muscle-building protein bars can be just as bad for you as a chocolate bar. Here’s how to tell which ones are actually healthy.

I haven’t been counting macros, but I have been trying to eat at least 1.5 grams of protein per kilogram of my bodyweight every day, and it hasn’t been even remotely painful, as there are lots of delicious ways to get your protein in .

Don’t Miss: How Long For Keto Diet To Work

What Is The Relationship Between Fat Intake And Weight

Being overweight may increase your risk of developing high blood pressure, diabetes, cardiovascular diseases and certain forms of cancer. Therefore, it is important to lose weight if you are overweight.

It is true that a diet high in fat can lead to weight gain. The reason behind this is that a gram of fat has about twice as many calories per gram as carbohydrates and proteins. Losing weight takes more than just eating low-fat foods. You must also watch how many calories you eat and become familiar with appropriate portion sizes.

Since sources of fat are more calorie-dense, it is important to understand what a serving of a fat is equivalent to. For example, one teaspoon of butter, margarine or mayonnaise is one fat serving. For times when you may not have a measuring spoon available, a visual equivalent of one teaspoon is the tip of your thumb. See below for examples of serving sizes for added fats.

One fat serving is 45 calories, 5 grams of fat:

  • 1 tsp oil, butter, margarine, or mayonnaise
  • 1 Tbsp salad dressing or cream cheese
  • 1 Tbsp reduced-fat mayonnaise or low-fat spread margarine
  • 1.5 to 2 Tbsp reduced fat cream cheese or reduced-fat salad dressing
  • 1 Tbsp seeds
  • 16 pistachios
  • 1.5 tsp natural peanut butter
  • 8 to 10 olives
  • 2 Tbsp half and half

If you look at the sources of fat listed above and you think you consume added fat and/or high-fat foods with most meals and snacks, try following the tips to help you control your intake of fat.

When selecting foods:

When dining out:

Will I Lose Weight If I Eat Low

Its true that a diet high in fat can lead to weight gain. But it takes more than just eating low-fat foods to lose weight. You must also watch how many calories you eat. Remember, extra calories, even from fat-free and low-fat foods, get stored in the body as fat. Many times, people replace high-fat foods for high-calorie foods, like sweets, and gain weight rather than lose weight.

To lose weight, you need to burn more calories than you eat. You can achieve this goal by exercising and by eating less fat and calories. Exercise burns calories. Consult with your health care provider before starting an exercise or diet program.

Also Check: Good Diet For Bulking Up

Why Does Fat Get All Of The Attention

Fat gets all of the attention for many good reasons. Consider these facts:

  • Fat can raise cholesterol levels in the blood. A high cholesterol level is a leading risk factor for heart disease.
  • Some fatty foods have fewer vitamins and minerals than low-fat foods.
  • Fat has about twice as many calories per gram as carbohydrates and proteins. A gram of fat has about 9 calories, while a gram of carbohydrate or protein has about 4 calories. In other words, you could eat twice as much carbohydrates or proteins as fat for the same amount of calories.

Include Probiotics In Your Diet

HOW TO REDUCE BODY FAT | Diet Supplement Plan Explained

Probiotics are healthy bacteria that are important for many things in your body, such as boosting immunity, improving heart health and protecting against allergies. But, theyre also particularly beneficial for digestion. While probiotics do occur naturally in the body, you can also increase your amount through food such as yoghurts, kefir and miso. Or, you can take a supplement.

A review of 27 studies looking at the effects of probiotics on weight loss found that 23 showed that they have the potential to aid in weight and fat mass loss in overweight and obese people.

This is because they restore the balance in your gut, helping to ease bloating and some of the difficulties of shedding the pounds.

Personal trainer and nutrition coach Vicki Cumberworth says: Probiotics are incredible for balancing out gut bacteria and working towards a healthy gut which is extremely important to our health.

Don’t Miss: Best Diet Pills You Can Buy Over The Counter

Snack In The Afternoon

Americans are serial snackersâa habit researchers associate with the accumulation of belly fat. But you don’t have to go snackless to snack less. Just watch the clock. A study published in the Journal of the Academy of Nutrition and Dietetics found that mid-morning snackers tended to consume more throughout the day than afternoon snackers. Afternoon snackers, on the other hand, tend to choose healthy snacks. Afternoon munching was associated with a slightly higher intake of filling fiber and fruits and vegetables.

What’s The Difference Between Weight Loss And Fat Loss

Weight loss takes into account any weight you’ve lost. This can include water weight and muscle mass, as well as if you’ve been to the bathroom that day or not. It’s a catchall term for the number on the scale going down, without much regard for where it’s come from.

Fat loss, however, takes solely body fat into account. This approach is more reliable if you’re trying to tone up without losing any muscle mass in the process. Because, who wants to lose weight but also lose strength and functionality, too?

Don’t Miss: Show Me The Keto Diet Plan

How Can I Lose Body Fat In A Month

If you do have higher levels of body fat and are looking to reduce them, trying to do so in a short window of time, such as a month, is not the safest or most sustainable way to go about things. It should also be noted that we are all different, and how quickly your body responds to lifestyle tweaks will be different to your sister’s or your best friend’s. The best thing to do is to focus your nutrition and exercise as mentioned above, proper rest and stress management. No quick fix truly works.

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles