News : How to lose body fat: tips for success
Knowing how to reduce body fat in practice is not easy, even if we have access to multiple sources. We do not always have the right information, much less put the necessary habits into practice correctly.
Excess fat can lead to overweight and obesity, with the risks that this entails for health. Chances of diabetes, blood pressure, cholesterol, heart attacks, sleep apnea, gallstones, and even some types of cancer skyrocket.
What is body fat
Body fat is a substance of our body with functions such as organ protection, the covering of the joints or the control of temperatures. But above all, it represents the energy reserves that the body has. Therefore, it is not bad in itself, but in excess.
There is too much fat when you consume more calories than you needAnd if it is difficult to get rid of it, it is because the body has to consume the glycogen from the stores before it begins to burn the fat stores.
It has usually been used body mass index (BMI) as an indicator, and this is the result of the weight-height relationship. However, BMI does not take into account whether what you are losing is fat, water or muscle, so it is not the appropriate indicator.
How to measure body fat
But if not BMI, what variable can be used to measure fat? From Nutrition Pereira they remember that the most reliable test is DEXA, which stands for Dual Energy X-ray Absorptiometry. But it is expensive and only carried out by some doctors.
They also work bio-dependency scales, which have been all the rage in recent years. Some models can even be synchronized with the smartphone and, although it does not have the effectiveness of the previous test, it is reliable. What it does is an estimated measurement using a low power electrical current.
What should be the percentage of fat
Once you measure your body fat, you will know if you are in adequate values by consulting the reference percentages, although these vary depending on age or gender.
A woman will always have more body fat from estrogens, sex hormones that cause it to accumulate to, among other things, prepare for a possible pregnancy.
In them, the ideal percentage is usually considered the one that is between 14% and 25%. Women who are between 26% and 45% will be overweight, and those who are 45% or more will be considered obese.
A man has less fat, so the values will be practically half with respect to them. The ideal percentage is between 7% and 19%, so that it will be considered overweight if it is between 20% and 40% and obesity if it reaches 40% or exceeds it.
Both in them and in them, reaching the levels of obesity is considered dangerous due to the health problems that it can cause. Starting to take care of yourself becomes urgent.
Are there diets to lose fat?
A healthy and balanced diet it has to help you lose weight and reduce body fat. By this we mean that very low-calorie diets, the so-called “miracle” or the option of fat burning pills will be counterproductive.
You need to internalize that when you start a diet you should not only pursue the goal of losing weight, no. What you should try is to establish those healthy habits in your day to day In order to take care of yourself, then you must ask yourself: is the diet I follow realistic so that I can always maintain it without putting my health at risk?
The nutritionist Carlos Aznar explains to the specialized blog I want to take care of myself, from DKV Salud, that the diet should be followed four basic principles: variety, frequency, moderation and hydration. Variety because it must include all the food groups to obtain the necessary nutrients, and frequency to maintain hormonal and energy balance.
The principle of moderation leads us to the question: Is it necessary to starve to lose weight? You have to distinguish between physiological and emotional hunger. The first one ends when you are satisfied, but for the second you will not find fullness in food.
So the answer is no: you do not have to starve real, because the emotional you must control it until it disappears. It is a long road that requires identifying what creates that negative feeling in you and how you can act so that it does not appear before calming it with food. But it is worth going through it to gain wellness, which explains why coaching and nutritional psychology are gaining so much weight.
Keep reading because here are examples of healthy menus to lose fat.
How to lose body fat
Among the pillars for well-being are food, physical exercise and rest. The best advice we can give you is arranged around these three chapters, because we reiterate that neither pills nor miracle diets will help you.
Foods that help reduce body fat are those that satisfy us without providing many calories, but yes enough nutrients. We are talking about fruits and vegetables, fish, eggs, meat, nuts, legumes and rice. With all of them you can compose a healthy weekly menu without having to resort to anything else.
It is important cutting back on energy-intensive foods quickly, that is to say, sugar, flour and refined rice. They are present in the majority of pasta, rice and bread that we consume today, so they should be reduced to the 10% to which the nutritionist Carlos Ríos urges us through the Realfood movement.
We put you examples of healthy menus to lose fat extracted from the MyReal Food app in the Plus version, behind which is the team of nutritionists of Carlos Ríos. They also help to identify bad and good processed.
There are four menus that you can repeat on occasion to complete the week.
- Breakfast: Bowl with puffed rice, corn flakes, protein yogurt, banana and peanut butter.
- Food: Chicken curry meatballs with couscous.
- Snack: Nectarine with protein yogurt.
- Dinner: Chickpeas with tomato.
- Breakfast: Toast with avocado, fresh cheese and walnuts.
- Food: Macaroni with meat and vegetables.
- Snack: Yogurt with nuts.
- Dinner: Mango and mozzarella salad.
- Breakfast: Blueberry and fresh cheese smoothie with cereals and fruit
- Food: Chickpeas with spinach.
- Snack: Chia pudding with raspberry.
- Dinner: Hot salad of figs and cheeses.
- Breakfast: bowl of yogurt and fruit.
- Food: Pea spaghetti with mock Bolognese (made with textured soy).
- Snack: Protein cheesecake.
- Dinner: Complete omelette with vegetables and cheese.
As in the previous case, you can repeat each menu until the entire week is done.
- Breakfast: Chia pudding with banana and almonds.
- Food: Juicy omelette with cooked potatoes and zucchini.
- Snack: Vegetable crudités with yogurt sauce.
- Dinner: Tofu with edamame and eggplant.
- Breakfast: spinach pancakes with cheese.
- Food: Macaroni with mushrooms and cheese and egg sauce.
- Snack: Toast with yogurt and peach.
- Dinner: Burgers with textured soy and ratatouille.
- Breakfast: Porridge with banana, yogurt and nuts.
- Food: Vegetables with tempeh and potato.
- Snack: Cup of yogurt with fruit, cereals and nuts.
- Dinner: Zoodles (zucchini cut into spirals) with soy bolognese.
- Breakfast: Toast with avocado, fresh cheese and walnuts.
- Food: Spaghetti with textured soybeans and vegetables.
- Snack: Yogurt with defatted cocoa powder.
- Dinner: Bean salad.
As you can see, it is about composing varied menus in which you can innovate using foods that you can easily find in the supermarket. So you will not get bored and you will enjoy eating healthy.
A good menu is also sustainable and economical: proposes different recipes based on the same ingredients for maximum use.
Aerobic exercises are, a priori, the most effective to lose fat. We are talking about cardio, which can be as varied as walking fast, using the elliptical, running, attending a Zumba class, a spinning session or swimming.
According to a study published in the Chilean Medical Journal on fat reduction, high intensity intermittent training works well for losing body fat. The research was motivated by the fact that although physical exercise is good in any case, there is no consensus around what is more efficient for losing fat.
For its development, the evolution of overweight and obese people who underwent 12 sessions of high intensity intermittent training was studied, which in gyms is commonly shortened as classes of HIIT (High Intensity Interval Training). They reduced fat, gained muscle mass and, in addition, an increase in aerobic capacity was found.
Nor should we forget the strength training, so you should incorporate it into your weekly routine at home or at the gym. It is useful to eliminate the fat located in the abdomen, that belly that brings us upside down, but it must be well compensated.
Thus, although we cannot present a typical training plan since it will depend on many factors such as previous physical condition, degree of overweight, existing pathologies, time available and training preferences, among other variables, we can affirm that with 4-5 days a week and a suitable alternation of these workouts described here, lThe results on the scale will not be long in coming.
As recalled from Jenn Health Group, our habits determine our goals, whether they are to lose fat, stay, increase muscle fat or others.
Rest influences the correct functioning of our metabolism, to the point that there are people who even eating well cannot lose weight because they do not sleep well enough hours. What’s more, Jenn Health Group cites studies showing that people who don’t sleep well tend to eat more sugary foods in order to maintain energy.
When we don’t rest well increases insulin resistance, so the body does not process carbohydrates well. Serotonin levels, which regulates appetite, also drop. That is why it is so necessary to identify the causes that do not allow a good rest and act: stress, anxiety, excessive worries or a bad diet that would make us go into a loop.
Ultimately, knowing how to lose fat involves a change in perspective and attitude that will bring changes. That’s the difficult part, but once you convince yourself, implement the new habits and see the benefits, it will be easier for you to stick with it. It’s about your health and well-being.