5 Tips and Ways that Can Help You to Reduce Body Fat

Why Is Body Fat Important?

A healthy amount of body fat is necessary for the proper functioning of the human body. High body fat can increase the risk of conditions such as diabetes and cardiovascular disease. Having too little body fat can also be harmful, potentially affecting fertility, immunity, and heart health.

Fat also plays a role in regulating hormones, body temperature, immune function, reproduction, insulin signalling and nutrient absorption. What’s more, essential fat-soluble vitamins A, D, E and K rely on body fat for optimal absorption.

Healthy Body Fat Percentage for Men and Women

Keep in mind that when it comes to body fat, less isn’t always better. If your body fat drops too low, it can weaken your immune system and put you at an increased risk of vitamin deficiencies, heart distance, and fertility issues.

How To Reduce Body Fat Naturally?

Once you know what your current body fat percentage is and what your goals are, you probably want to know how to reduce body fat quickly. 

Your immediate thought may be to lose as much weight as possible in the shortest amount of time, and while quick weight loss may be beneficial to you if your BMI is too high, losing weight too fast can lead to muscle loss as well.

Losing body fat can be a challenging task, often requiring hard work, patience, and dedication.

1. Sleep more

Quality sleep is an essential part of your overall health, both physically and mentally. Ongoing sleep deprivation can lead to issues such as heart disease, kidney disease, high blood sugar, anxiety, diabetes, stroke, weight gain, and (you guessed it) increased body fat. 

Not everyone realizes the importance of quality sleep, but it’s just as crucial as exercise and healthy eating. Of course, stress, anxiety, and hormones can all interfere with our sleep, so even if you’re committed to improving the length and quality of your sleep, your body may not cooperate. 

To support a healthy sleep cycle, stick to a regular sleep schedule, limit your intake of caffeine in the evening, and minimize your use of electronic devices before bed.

2. Increase your cardiovascular exercise

If you want to know how to reduce body fat naturally, engaging in 30+ minutes of cardio at least three times per week is a great starting point. 

Cardio helps you burn fat and calories, and it can also help you manage feelings of stress, anxiety, and depression, and offers a whole host of other health benefits, making it one of the most effective natural remedies for weight loss. 

With that said, remember that you don’t need to do excess amounts of cardio to see results. Overtraining causes an increase in cortisol (our stress hormone), which can lead to a whole host of issues, including anxiety, depression, insomnia, and weight gain. Running, walking, cycling, and swimming are just a few examples of cardio workouts.

3. Follow a high protein diet

When it comes to weight loss, protein is the king of nutrients. Eating more protein-rich foods may help reduce your appetite and increase fat burning. 

Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day. 

Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

4. Drink unsweetened beverages

Swapping out sugary drinks for healthier selections is one of the easiest ways to promote long-term, sustainable fat loss.

High-calorie sodas, alcohol and other highly sweetened liquids can account for up to 30% of a person’s daily caloric intake, and they often contain high-fructose corn syrup, which has been linked to fatty liver disease and other diseases in the human body. 

Alcohol in particular can lower your inhibitions and make you more prone to snack in the evenings, and can also cause interrupted sleep. If you want to know how to reduce belly fat, stick to water, black coffee, and herbal teas.

5. Manage stress

Last tip for those who want to know how to reduce body fat is to keep your stress levels under control. Chronic stress can cause high levels of cortisol – the hormone responsible for controlling our blood sugar levels, regulating our metabolism, and reducing inflammation in the body. 

Also know as the ‘stress hormone’, high levels of cortisol due to chronic feelings of stress can lead to a whole host of issues, including anxiety, depression, insomnia, and weight gain. 

It can also influence where you gain weight, and elevated cortisol levels tend to cause an increase in visceral fat. Yoga, meditation, mindful breathing, regular exercise, and therapy are all great ways to keep your stress, cortisol, weight, and body fat under control.

Credit to alpropharmacy

Sii Nurul

Fulltime sabahan blogger since 2015 who love to write and sharing in her blog. Married with Mohamad Syafrie

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  1. Saya termasuk masih normal body fat nya. Masih bisa dimaintain Krn saya pun rutin workout. Tapiii agak susah memang tidur cukup ini. Saya selalu usahakan minimal bisa 5 jam sehari, walopun terkadang tak bisa juga. Tapi tetap berusaha supaya kualitas tidur semakin membaik.

    Saya tahu ini sangat mempengaruhi kesehatan juga.

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