7 Science-Backed Ways to Reduce Body Fat
Did you know that there are specific things you can do to reduce your body fat percentage? And that these are backed by science? Body fat percentage measures the amount of fat in your body compared to the total weight. A high body fat percentage has been linked with several health problems, including heart disease, type 2 diabetes, and cancer.
That’s why it’s essential to aim for a healthy body fat percentage. Luckily, there are many things you can do to achieve this. Here are seven science-backed ways to reduce your body fat percentage:
1. Consider Liposuction
If you’re struggling to lose weight, despite following a healthy diet and exercise plan, you may want to consider liposuction. Liposuction is a surgical procedure that removes excess fat from the body. It’s one of the most popular cosmetic procedures in the world, and it can help you achieve a more toned and sculpted appearance.
Liposuction is not a weight loss method per se, but it can help you reduce your body fat percentage if you have stubborn areas of fat resistant to diet and exercise. The procedure is relatively safe and effective and can produce dramatic results. If you’re looking for a fast and reliable way to reduce body fat, then BodyTite liposuction in Toronto is the answer. You’ll not only see a difference in your body fat percentage, but also your overall health and well-being. It’s a procedure that’s worth considering.
2. Try CoolSculpting
If you’re looking for a non-surgical way to reduce body fat, CoolSculpting may be an option for you. CoolSculpting is a procedure that uses freezing technology to destroy fat cells. It’s a popular treatment for reducing stubborn areas of fat, such as love handles, muffin tops, and belly fat.
The procedure is FDA-approved and considered safe and effective. During the procedure, a certified technician will apply a cooling device to the area of your body you want to treat. The device will deliver controlled cooling to the target area, causing the fat cells to freeze and die. Your body will then naturally flush out the dead fat cells over the next few weeks.
CoolSculpting is a great option if you’re looking for a non-invasive way to reduce body fat. The procedure is quick and easy, and there’s no downtime. You may notice results as soon as three weeks after your treatment, and optimal results typically occur within two to four months.
3. Get More Sleep
If you’re not getting enough sleep, it can have severe consequences on your health, including an increased risk of obesity. A lack of sleep can disrupt hormones that regulate hunger and fullness, increasing appetite. It can also lead to cravings for unhealthy foods and decreased self-control.
Getting enough sleep is essential for maintaining a healthy weight. Most adults need seven to eight hours of sleep per night. If you’re not getting enough sleep, make it a priority to get more. You may need to adjust your schedule or cut back on other activities to make time for sleep. But it’s worth it. Getting enough rest will help you feel your best and reduce your risk of obesity and other health problems.
4. Cut Back on Refined Carbs
Refined carbs are one of the biggest culprits of weight gain and body fat accumulation. Refined carbs are processed foods like white bread, pastries, cookies, and crackers. They’re also found in many “healthy” foods, such as granola bars, fruit juices, and sports drinks.
These carbs are high on the glycemic index, meaning they cause a rapid spike in blood sugar levels. This can lead to insulin resistance, a major driver of obesity and type 2 diabetes. Cutting back on refined carbs is one of the best things you can do for your health. It will help you lose weight and reduce your risk of chronic disease.
5. Kick Up the Cardio
When it comes to reducing your body fat percentage, cardio is vital. Cardio, or aerobic exercise, is any physical activity that raises your heart rate and gets you breathing harder. It includes walking, running, biking, swimming, and dancing.
Cardio is an effective way to burn calories and body fat. Research shows that it’s one of the most efficient methods for reducing body fat. This is because when you do cardio exercises, your body has to use more energy (calories) to maintain itself. This results in a greater calorie deficit and more weight loss over time.
So if you want to reduce your body fat percentage, include plenty of cardio in your workout routine. And if you’re looking for ways to kick up the intensity of your workouts, here are some ideas:
Interval training: This type of cardio involves alternating between periods of high-intensity and low-intensity exercise. For example, you could sprint for 30 seconds, followed by a minute of walking, and repeat this cycle for 20 minutes.
HIIT: HIIT stands for high-intensity interval training. It’s a type of interval training that alternates between very short bursts of maximal effort exercise and brief rest or recovery periods. For example, you could sprint for 30 seconds, rest for 30 seconds, and repeat this cycle for 20 minutes.
6. Strength Train Regularly
In addition to cardio, strength training is also vital for reducing your body fat percentage. Strength training helps build muscle, and the more muscle you have, the more calories you burn at rest. This is because muscle tissue is more metabolically active than fat tissue.
Studies show that people who train regularly have lower body fat than those who don’t. So if you want to reduce your body fat, include strength-training exercises in your workout routine.
7. Reduce Your Stress Levels
Chronic stress can adversely affect your health, including promoting weight gain. This is because stress can lead to behaviors like overeating or binge-eating. What’s more, stress can cause your body to produce more cortisol hormone.
Cortisol is a hormone that promotes fat storage, particularly in the abdominal area. Thus, reducing your stress levels may help reduce your body fat percentage. There are many ways to reduce stress, such as exercise, meditation, and yoga. Find what works best for you and make it a priority in your life.
Reducing your body fat percentage takes time and effort, but it’s well worth it for your health and appearance. By following the tips above, you can make it happen. Remember, consistency is vital, so be patient and stick with it. You’ll see results in no time.