Here are 5 Ways to Promote Long-Term Fat Loss. Losing body fat can be very challenging, often requiring a lot of practice, patience, and dedication. Although, there are so many fat diets and fat-burning supplements which promise quick results, Having a modified diet, lifestyle, and exercise routine is the most effective way to reach and maintain a healthy weight.
5 Ways to Promote Long-Term Fat Loss
There are several simple steps you can take to promote long-lasting, sustainable fat loss while improving your overall health.
Here are 5 to make your fat loss project a successful one.
Start strength training exercises
Strength training exercises are types of exercises in which your muscles contract against resistance. They build muscle mass and increase strength over time, and usually involve lifting weights.
Research reveals that strength training has multiple health benefits, especially when it comes to fat loss.
Another study showed that 5 months of good strength training was more effective at reducing body fat than aerobic exercise alone in adolescents with obesity.
Strength training may not only be useful in helping to decrease your body fat levels but also in increasing resting energy expenditure and target belly fat.
Follow a high protein diet
Eating more proteinous foods may help reduce your appetite and increase fat burning.
Multiple studies have shown that eating more high-quality protein gives a lower risk of excess body fat and obesity.
Some other research indicated that a high protein diet helps preserve muscle mass and metabolism during weight loss.
Increasing your intake of protein may also increase feelings of fullness, reduce hunger, and reduce calorie intake — all these are factors that aid weight loss.
Try having a few additions of high protein food to your diet everyday day. Protein-rich foods here include meat, seafood, eggs, legumes, tofu, and dairy products like milk, cheese, and yogurt.
Get more sleep
Getting more sleep is a simple strategy to help you reach and maintain a healthy weight. In fact, several studies associate sufficient sleep with healthy weight loss.
According to one ten-year-old study, sleeping less than 6 hours a day can lead to obesity.
Other research showed that a lack of sleep may contribute to alterations in hunger hormones, increased appetite, and a higher risk of obesity.
Although everyone needs a different sufficient amount of sleep, most studies have chosen at least 7 hours of sleep per night to the most benefits for weight management and overall health.
Getting enough amount of sleep may help reduce your appetite and hunger levels, as well as lower your risk of weight gain.
Eat more healthy fats
Surprising but true, increasing your intake of healthy fats may prevent weight gain.
A 12-month study associated following a Mediterranean diet rich in healthy fats from olive oil and nuts with greater long-term weight loss, compared with a low-fat diet.
Olive oil, coconut oil, avocados, nuts, and seeds are a few examples of nutritious fats that can be of great benefit to your health.
Always keep in mind that healthy fat is still high in calories, so it’s important to moderate your intake generally. Instead of eating more fat overall, try swapping fried foods, processed ingredients, and refined oils for the healthy choice varieties above.
Drink unsweetened beverages
Swapping sugary drinks for healthier selections is one of the easiest ways to promote long-term, sustainable fat loss.
For example, most sugar-sweetened beverages like soda are often packed with calories and offer little nutritional value. Alcohol is also high in calories and may lower inhibitions, which may increase your risk of overeating.
Studies have shown that drinking both sugar-sweetened beverages and alcohol poses a higher risk of excess belly fat.
Instead, go for calorie-free beverages like water or green tea.
These 5 steps can go a long way in helping you maintain the best shape all through this year. Follow these tips and thank us later. Further research can be done on Google.