Many people struggle with obesity. It’s a medical condition in which excess body fat gets accumulated so much that it might have a negative effect on health. Fat can be quite difficult to get rid of, but there are ways to do it.
Here are some types of body fat and how to get rid of it:
Swollen stomach obesity
Accumulated fat in the stomach area is mainly caused by breathing difficulties and alcohol consumption. Limit your alcohol intake, do some breathing exercises and do full-body workouts on a regular basis.
Accumulated fat in the center of your stomach is caused by anxiety, stress and depression. Start exercising daily, relieve stress with meditation and try some relaxation techniques.
Upper body obesity
People who are physically inactive and eat a lot have upper body obesity. Cut down all sweets and start exercising or walking at least 30 minutes a day.
Lower body obesity
If you have lower body obesity, try lower-body resistance training and cardio at least 3 times a week.
Lower leg obesity
This mainly occurs in pregnant women. We suggest you try water aerobics to reduce the pressure in the legs. Also, spend more time during the day with your feet raised up.
Consume a well-rounded balance of protein and fat
Studies show that eating lean proteins like chicken, lean beef, beans, and healthy fats found in fish, avocados, nuts, and seeds promotes fat loss. Choose proteins and fats that are hormone-free and unprocessed.
Drink a lot of water
Studies show that drinking plenty of water actually increases the body’s metabolic rate, leading to more fat loss. Aim for 2 litres of water per day, more if you’re active.
Eat breakfast every day
Starting your day off with a healthy breakfast gives you the right foundation for eating well all day long. Because your metabolism slows down at night, eating breakfast in the morning can boost your metabolism to a more active state. If you skip breakfast, you’ll be more likely to eat too much or lose your willpower to eat nutritious foods later in the day.
Fill your day with fiber
Soluble fiber, which is found in fruit, vegetables, and whole grains, lowers insulin levels in your body and leads to fat loss. Eating plenty of fiber with every meal will also make you feel full faster, so you won’t be as tempted to eat high-calorie foods.
Exercising with weights builds up muscle and keeps your metabolism high for an extended period of time, helping you to lose fat. Even when you are not exercising, muscle will burn more calories than fat will. If you’re new to weightlifting, get started by joining a gym and asking a personal trainer to help you with some beginner’s exercises.
Get into cardio
Mixing resistance training with cardio workouts is the key to successful fat loss. Cardio exercises get your heart pumping and help you burn a lot of calories. Any type of cardio is fine, but try to choose an exercise you enjoy doing, so you’ll be motivated to stick with your workout regimen.
See your doctor
Before starting any type of intensive weight loss program, it’s a good idea to meet with your doctor to discuss what’s healthy for you.
Taking your doctor’s advice and your knowledge of your own body into account, write down some goals. It may help to plot out a fat loss schedule that you’ll follow over the next six months. Set up some milestones you aim to reach along the way, to provide motivation for your weight loss journey.
Make a promise to yourself
Losing fat requires a lot of time, energy, and difficult choices. There will be times when you’ll feel deprived of foods you love, or tired of feeling sore after exercising. Mental commitment is one of the most important factors in successful fat loss. Without it, you’ll lapse into old habits, and you may even end up gaining back more than you initially lost.