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Wellness: 7 Steps To Getting Rid Of Excess Body Fat

 

Excess body fat predisposes you to a host of ailments—high blood pressure, heart disease, diabetes, and stroke. That’s beside the physical discomfort and poor self-image that often comes with being overweight. There’s even research linking an overabundance of body fat to cancer.


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If you think you have more body fat than you should, you’ll probably want to shed a lot of it. Doing so will reduce your chances of coming down with the conditions mentioned above.

Here are seven steps to losing the body fat that you’ve always wanted to get rid of.

Add Aerobic Exercise To Your Routine

Aerobic exercises condition your heart and lungs to function efficiently. They are also a great way to burn fat. Some aerobic exercises include walking, jogging, running, biking, and swimming. If you’re looking for ways to burn belly fat, these activities will help if you’re consistent with them.

Eat More Proteinous Foods

When combined with exercise, a diet rich in protein may help you build lean muscle. With more lean muscle, you’re better able to burn fat. These foods also enable you to avoid overeating—another way in which they could prevent you from accumulating fat.

Engage In Strength Exercises

Strength exercises are designed to improve your strength and endurance. Activities in this category include lifting weights, climbing stairs, pushups, sit-ups, squats, digging, and dancing. Strength training reduces visceral fat, a harmful type of fat that surrounds vital organs in the abdomen.


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Drink Less Sugary Beverages

Sugary beverages have high-calorie content. If you’re not burning up all those calories with some intense physical activity, you’ll end up building up significant weight over time. By taking these drinks less frequently, you reduce the rate at which your body mass expands, and give yourself a chance to maintain a healthy weight.

Get More Sleep

If you’re sleeping less, you may be disrupting your body’s natural ‘clock’ (called the circadian rhythm). When this happens, you’ll have more time to eat and increase the likelihood that you’ll put on extra weight. Getting adequate sleep reduces the chances that this will happen.

Consume Fewer Refined Carbohydrates

Refined carbs include white bread, white rice, snacks, pasta, and packaged breakfast cereals. These items have lower fibre and nutrient content than whole-grain foods. They are known to drive overeating and contributing to greater belly fat. Take fewer of these while you maintain an exercise routine, and you’ll see improvements in your body fat levels.

Adapt Your Diet To Your Activity Level

Try tailoring your meals to fit with your need for strength each day. If your day is going to be filled with intense activity, you can eat food with more carbohydrates and healthy fat. These high-calorie preparations should provide the ‘fuel’ you need for the day’s purposes. But if you won’t be doing much work, you may have lighter meals and smaller helpings.

And if you fail to achieve exercise and diet because of work and other stuff, and you want a faster result, read the honest review on LeanBean for a better understanding of fat burn remedies and other nutritional tips.

Final Words

You can take the steps we’ve listed to cut excess body fat and keep yourself looking trim and fit. It won’t always be easy, but stick to them, and over time you’ll experience the benefits yourself.

Featured Image Source: Harcourt Health


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Ikenna Nwachukwu

Ikenna Nwachukwu holds a bachelor's degree in Economics from the University of Nigeria, Nsukka. He loves to look at the world through multiple lenses- economic, political, religious and philosophical- and to write about what he observes in a witty, yet reflective style.

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