10 Ways to Reduce Body Fat
It had become apparent to me. It didn’t take long at all. More often than not, clients came to me to lose body fat. Seems simple, correct? Not so fast. I could suggest everyone eat organic grilled chicken, raw green vegetables and do loads of cardio but that would be futile and a waste of time. So to help my clients and help loads of other people, I compiled a list of 10 Ways to Lose Body Fat. Here we go:
1. Reduce Sugar
I refer to my two favorite books on this topic; “Sugar Shock” and “7 Principles of Fat Burning” when suggesting and advising clients on reducing their sugar intake. In order to lose body fat we have to turn our “fat burning” hormones on and the “fat storing” hormones off. Reducing the amount of processed sugar reduces the peaks and valleys of insulin secretion. This increases the effect of growth hormone, which decreases body fat. Choosing food with more fiber or nutrient dense foods like vegetables, help keep insulin levels low and fat burning hormones high.
2. Consume Healthy Fats
Fat!!! Won’t fat make me fat? As I explain in this blog post here, essential fats do not contribute to increasing body fat. On the contrary the help the body reduce the amount of body we have. Other properties of healthy fats include; decreasing inflammation and improving the cardiovascular system are all benefits of consuming healthy fats, making this a must for decreasing body fat.
3. Reduce Wheat, Soy and Dairy
I discuss the facts about wheat, soy and dairy. In most cases, these three will trigger an inflammatory response in the tissue causing the body to hold onto body fat. Soy and dairy, specifically, have been found to increase estrogen in both men and women (refer back to the 7 Principles of Fat Burning for more information). Here is a great article discussing milk and why we shouldn’t drink it.
4. Drink a Minimum of 64oz of Water
Water has zero calories and is a necessity to life. Drink it.
5. Manage Stress
Stress kills. Stress also adds body fat. The higher one’s stress, the higher your stress hormone, cortisol is. The more cortisol in the body, the higher the body fat percentage of an individual. Try massage, working out, and relaxation techniques or change you attitude or situation. Either way, reduce the amount of stress on yourself to a tolerable level.
6. Increase Green Leafy Greens
Vegetables are essential in the fat burning process. They typically are low in calories and high in nutrients. Nutrients that pack a punch for burning body fat. Broccoli, kale, spinach and asparagus are all great sources of vitamins and minerals your body needs to thrive and reduce unwanted body fat.
7. Eat Complete Proteins at Every Meal
Protein helps repair and ultimately build muscle. Muscle boosts your metabolism. Eating protein helps burn body fat. The concept of complete vs. incomplete protein is some foods have a complete amino acid (building blocks of muscle) and others don’t. Beef, chicken, turkey, fish and eggs are all considered complete. Grains, nuts, seeds, beans are all considered incomplete proteins.
8. Lift Heavy Things
Resistance training boost the metabolism in the short term by increasing fat burning hormones testosterone and growth hormone and in the long term by increasing muscle, devouring unwanted body fat. Lift heavy things.
9. Fresh Lemon in Warm Water
Because lemon is an alkaline food, drinking it with warm water can help with the body’s pH levels. Also, it can help aid in digestion and waste reduction, allowing the body to rid itself of food that has not been deposited into the colon. This also helps with the skin to create a radiant glow.
10. Love the Body You Have While Working for the Body You Want
As difficult as it is, we must accept what is. Unfortunately, none of our bodies will change overnight. There is a period of waiting. However, while we wait we must learn to love ourselves for who we are and not for whom we are not. Love yourself and your body, while you are working towards the one you want.
Yours in Fitness,