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Fat is a natural oily substance usually deposited under the skin and acts like a protective cushion to our body. Fat is rich in calories, for example, 1 Gram of fat is equal to 9 calories. There are different types of fats. Some are good for our body and some are not.
- Saturated Fats: come from animal sources like milk.
- Unsaturated Fats: come from mostly plants, it’s a healthy fats.It is divided into Monounsaturated Fats (Mostly available in Vegetable Oils, Olive Oils, Nuts and Avocado.) and Polyunsaturated Fats (Mostly found in various oils such as sunflower oils, soybean oils and corn oils.)
- Trans Fats: Mostly artificial fats to use in processed food such as Cookies, Fries, Crackers, Cakes, and Biscuits.
Reducing your overall body fat may help to improve your health. Too much fat in the body is connected to many health conditions such as sleep apnea, high blood pressure, obesity, gastro trouble. Making changes to your diet, lifestyle and exercise routine can help you safely lower your overall body fat and reduce your risk for certain health conditions. Some tips are there to DON’T LET YOUR FAT WIN.
1. Change Your Lifestyle
If you want to lose fat and keep it off, make changes to your previous habits that you can live with indefinitely. Don’t over-restrict calories, and find an exercise program.
2. Reduce body fat by eating more healthy fats
You have to reduce calories to get rid of body fat, but you don’t want to cut out healthy fats completely. Fats take longer to break down in your stomach helps to leaving you more satisfied and reducing your cravings.
3. Eating more protein
Having muscle mass helps you burn fat faster but the quick weight loss results in more muscle loss than gradual fat loss.Increasing your protein intake can decrease appetite, lower calorie intake and preserve muscle mass.
4. Cut carbs from your diet
Refined carbs are low in fiber and nutrients. They may increase hunger and cause spikes and crashes in blood sugar levels. Consuming refined carbs has also been associated with increased belly fat.
5. Fill up on Fiber
A higher intake of fiber may be associated with fat loss, decreased calorie intake and greater weight loss.
6. Drink Healthier Beverages
Sugar-sweetened beverages and alcoholic drinks may be associated with a higher risk of belly fat. Water is to maintain feelings of fullness and help with fat mobilizationand burning of fatOpens in a new Window.Opens in a new Window.. Also Coffee contains caffeine, which can increase the breakdown of fat and raise metabolism. But in limited amount.
7. Increase Vegetable Consumption
Vegetables are maximum nutrition value with minimal calories, leaving you more full on fewer calories. Consume five servings a day of veggies.
8. Eat a Full, Balanced Breakfast
Your body has been starving all night long, and it needs nutrients to rebuild itself, Eat sufficient protein, a complex carbohydrate to start your day.
9. Avoid Drastic Calorie Reductions
Smaller goals of fat loss shouldn’t cut more than 200-300 calories per day, and larger goals of fat loss shouldn’t cut more than 500.
10. Eat 5-6 Meals a Day
Dieters often decrease the number of daily meals in an attempt to reduce calories—a big no-no. “If you eat six meals a day vs. three with the same total calories, you can lose more fat because more meals burn more calories.
11. Squeeze in More Sleep
Getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain.
Make a plan and be consistent
If you are really following this blog and want to get motivated and also starts to win on your body fat with weight loss, please feel free to contact at Dwarika Clinic any time…
Want to know more about Dr. Avinash Tank and about Dwarika Clinic you can visit our website: www.dwarikaclinic.in