Lose Stubborn Body Fat with These Science-Backed Tips
Spending time on self-care is the best investment you can make in your life. It is easy to get caught up in the rat race of life, which can lead to missing out on healthy things like exercise, meal planning, stress management, and bedtime. It will be easier to take the time to think about how you can improve your overall health and well-being. You may decide it is time to lose that extra body fat. You’ll not only look and feel great on the outside but also be healthier and more energetic inside.
Science proves that these steps are essential in losing body fat. Harvard Health Publishing has shown that excess body fat, especially in the abdomen, is linked to serious health problems, such as strokes, high blood pressure, diabetes, heart attacks, and heart attacks. These tweaks can be a great way to make your week healthier.
We have five scientifically-backed methods to help you lose stubborn body fat. You’ll notice a significant difference in your life if you incorporate these habits into daily life. Continue reading to find out more. The trainer also reveals the 5 Best Plank Exercises to Lose 5 Inches Of Belly Fat.
The right mindset is everything when it comes to meal planning. There are many lifestyle changes you can make that will totally help you not only lose stubborn body fat but also keep it off. For example, a study conducted by the National Institutes of Health revealed that decreasing the amount of dietary fat can help you trim stubborn body fat–even more so than cutting back on carbs! Lead author of the study and NIDDK senior investigator, Kevin Hall, Ph.D., explained the research, “Study participants lost even more body fat during the fat-restricted diet, as it resulted in a greater imbalance between the fat eaten and fat burned.”
Make it a habit to know exactly what you’re buying so the food items you have on hand are healthy. For instance, many things contain unnecessary sugar and can be high in both fat and calories, such as French fries, fatty red meat, white bread, sodas, and refined cereals that are full of sugar. Consider opting for low-fat, low-calorie sources of protein, such as cooked spinach and peas, lentils, beans, chicken, and turkey.
The Mediterranean diet seems to be the best diet for reducing body weight. According to research published in the American Journal of Clinical Nutrition, this diet can prevent weight gain and obesity. The benefits are supported by more scientific evidence.
Harvard Health Publishing found that people who followed the Mediterranean diet for a year lost anywhere from 9 to 22 pounds. Ensure that you shop for plant-based foods such as vegetables, fruits, legumes, and olive oil when you go to the grocery store.
Unwanted body fat is directly linked to not getting enough sleep. Listen up if you don’t sleep between 7 and 8 hours each night.
In a study published in the journal Obesity, it was found that people who got enough sleep tended to have less visceral fat than those who don’t. Another study found that a lack of sleep can lead to increased hunger. The more Z’s you get the more likely it is that you will eat empty calories.
You should have a nighttime routine that promotes sleep. Consistency is important according to the Centers for Disease Control and Prevention. Consistency is key. Every day, try to keep the same bedtime and rise time. Avoid eating large meals before bed, and remove any blue light devices from your bedroom.
You knew it was coming. Consistent, effective exercise is the key to losing fat. High-intensity intermittent exercise (HIIE) is really the best way to lose stubborn body fat for the time you spend working out, and science says so.
Research published in the Journal of Obesity suggests that HIIE may be more effective at reducing abdominal and subcutaneous fat than other types of exercise. You can significantly increase your aerobic and anaerobic fitness by adding HIIE to your fitness routine. This type of exercise also significantly reduces insulin resistance.
The research found some HIIE training methods that are easy to modify your workout routine. Try an eight-second sprint followed by 12 seconds of low-intensity cycling. This will allow you to complete the session in 20 minutes. You can also do a 15-second cycle sprint followed by 15 seconds of low-intensity cycling for 20 minutes.
RELATED: Top-Recommended Exercises to Lose 15 Pounds In a Month
Harvard T.H. says that if your friend is overweight, your chances of becoming obese rise up to 57%. Chan School of Public Health. Walter Willett is Fredrick John Stare Professor of Epidemiology and Nutrition and Chair of the Department of Nutrition at Harvard School of Public Health.
Willet, speaking on WGBH’s Boston Public Radio about Thinfluence pointed out that unhealthy eating and sedentary lifestyles can have a negative impact on your diet and can lead to you putting off your efforts to lose weight. In his book, Willet explained that your weight can be affected by many factors including ads, friends, and family.
We aren’t saying that you should cut off all ties with friends. Willet suggested, “Invite your friends to join you on a walk or an evening of healthy cooking. Invite your friends to join you in a positive manner. This is the ultimate goal. Positive influence is possible!
