With these simple steps, you can lower your fat percentage. Learn how to reduce your fat percentage with a balanced diet and exercise.
Start with strength training.
Strength training builds muscle mass and increases strength. Most often, strength training involves lifting weights to gain muscle over time. Research has found that strength training has several health benefits, especially when it comes to burning fat. One study showed that 12 weeks of strength training combined with aerobic exercise was more effective in reducing body fat and belly fat than aerobic exercise alone.
Have a high protein diet
Including more protein-rich foods in your diet effectively reduces your appetite and burns more fat. Several studies have found that eating more high-quality protein is associated with a lower risk of belly fat. A study also showed that a protein with a high protein content could help maintain muscle mass and metabolism during weight loss.
More sleep can help increase fat burning and prevent weight gain.
Eat more healthy fats.
While it may seem contradictory, increasing your intake of healthy fats can help prevent weight gain and help you maintain feelings of satiety.
Fill up with fiber
Soluble fiber absorbs water and moves slowly through the digestive tract, making you feel full longer. According to some studies, increasing the intake of high-fiber foods can protect against weight gain and fat accumulation.
Cut back on refined carbohydrates
Reducing refined carbohydrates can help you lose extra fat. During processing, refined grains are stripped of bran and germ, resulting in a final product that is low in fiber and nutrients. Carbohydrates also tend to have a higher glycemic index, which can cause peaks with subsequent crashes in blood sugar levels, leading to increased hunger.
More aerobic exercise
Cardio is one of the most common forms of exercise and is defined as any exercise that explicitly trains the heart and lungs. Adding aerobic exercise to your exercise routine can be one of the most effective ways to improve fat burning.
Drink more coffee
A large study with over 58,000 people found that increased caffeine intake was associated with less weight gain over 12 years.
Train HIIT intervals
High-intensity interval training is a form of training that alternates between fast sprint intervals with short recovery periods to maintain high intensity. Studies show that HIIT training can be incredibly effective in increasing fat burning and promoting weight loss. One study found that young men who performed HIIT for 20 minutes three times a week lost 2 kg of body fat over 12 weeks, even without any other changes in diet or lifestyle.
Probiotics in your diet
Increasing the intake of probiotics through either food or supplements can also help increase fat burning and keep weight under control. A review of 15 studies showed that people who took probiotics experienced more significant reductions significantly in body weight, fat percentage, and BMI than those who took the placebo.
Increase your iron intake
A lack of iron can affect the health of the thyroid gland. You can have iron in meat, poultry, seafood, grains, green vegetables, dried fruits, and beans.