While we consider fat to be extremely repulsive, there are a few reasons as to why a healthy weight with lean body fat mass is considered to be vital and useful. A healthy man might be encouraged to have at least 14-17% of body fat mass, while the range might be within 21-24% for a healthy woman.
Fat cells are essential for a variety of body functions, of which food storage, energy expulsion and body insulation are just a few.
Anyhow, fat is stored in your body in two ways –
- Visceral fat lies within our body cavity, and is the one responsible for most major metabolic and heart diseases.
- Subcutaneous fat is the one that can be seen in the form of inappropriate bulges or saddlebags. It lies just under the skin and can be very obnoxious to get rid of.
Mentioned below are five ways that could help you get rid of body fat.
1) EAT THE RIGHT KINDS OF FATS:
It is necessary for you to eat the right kind of fats, such as omega-3 fatty acids which can be found in a host of nutritional foods such as fish and nuts. Omega-3 fatty acids help to maintain a uniform body mass and influence better mental health as well. However, trans fats and saturated fats are reportedly dangerous as they influence a host of metabolic and heart diseases.
Eating monounsaturated and polysaturated fats will be helpful for you to ensure a proper diet while building enough muscle as well. Try to get your daily source from fish such as salmon or mackerel, and nuts, avocados and olive oil.
2) PROPER CARDIO:
Trying to get rid of body fat while sticking to strict healthy diets such as paleo might not be enough for you to lose body fat properly. While eating healthy has its pros, proper cardio or fat burning programs are also recommended for sound results. Fat burning programs such as low intensity steady state (LISS) and high-intensity interval training (HIIT) have been reputed to be two of the most ideal cardio programs out there. For best results, try to maintain a healthy work-out regimen before eating anything in the morning.
3) DRINK WATER BEFORE EVERY MEAL:
Most of us tend to drink water after the meal, while we should be adamant on drinking it before our meals in order to consume less food. You might be able to consume at least 75-90 calories less per meal and the more water you take, the more hydrated you’d be. It is a win-win for sure, since your metabolism will be running smoothly and you’d be losing weight too.
4) HIGH CARBS AND PROTEINS:
Also, you need to build more muscle and tighten your body. Most people tend to stick to low-carb diets, but they forget that carbs are their main source of energy. Try to consume high-carbs at least twice to thrice a week. You can plan your work-outs in relation to your diet, and consume a high-carb diet whenever you plan on engaging in strenuous work-out sessions. Also, try sticking to proteins as much as you can.
While these are natural ways to lose body fat, reduce weight and build more muscle, most people tend to retort to surgeries such as liposuctions or fat transfers for losing body fats. A body fat transfer is a procedure which helps you to transfer fat from fat retaining places of your body such as your hips, belly and thighs to other areas such as your cheeks or lips to create a fuller look.