How to reduce body fat

A Simple step plan to loss body weight, follow these tips for most effective weight loss.

Fat loss can be achieved through various methods. However, some are faster than others. Faster doesn’t mean better always, especially when we are talking about fat loss, because the truth is, the faster the process the less healthy it is.

I mean DIETS like the original PSMF or Protein Sparing Modified Fast can make you lose up to 10 lbs in one week, of course,most of those will be water weight but you still can lose up to 3 maybe 4 lbs of fat in one week which is crazy.

But the charm end there, because this type of Diets will only give you diminishing returns in the long run and they may cause some serious health issues, so am glad you asked about the proper way to reduce body fat instead of the fastest way to do so.

Reducing body fat is an individual process. which mean that every person is different than others both physiologically and psychologically,  and both aspects matter because at the end of the day we are not machines. We are humans and we have our own preferences and personalities.

1. Eat A Lot Of Vegetables and greens:

I think I don't need to clarify why it is so important to eat enough veggies every day because everyone even the regular folks know how vital they are in the process of building a healthy body.
and they are even more important when you are in a caloric deficit and your body is struggling with a lot of stress and deprivation. So make sure get at least 3 cups of veggies per day,  and try to vary your sources as much as possible to get a wide spectrum of micro nutrients.

2. Get Adequate Protein Intake Daily:

After establishing a caloric deficit, the most important thing is to get an adequate amount of protein, because you don't want to lose your hard earned muscles alongside your body fat, unless you love being skinny then you don't need much protein. But even if you are not interested in looking muscular, losing muscle is a bad move because muscle is active metabolic tissue that will increase your BMR at rest.

Generally, try to get at least 0.8 gram per lb of lean body weight, this should be a good starting point for most people. But, if you are in a very huge deficit you may need to up it to something like 1.5 gram per lb of body weight.

Best protein sources include Eggs, Chicken and Turkey Breasts, Beef, Fish and Whey protein supplements. If you are vegan then try pea protein powder.

3. Exercise is very effective at reducing belly fat:

Every day go for a 20 minute walk in the morning and another one in the evening. If you are doing Gym  than work 3-4x training sessions with weights (use big compound lifts such as squats, bench press, lay pull down etc) and go heavy, lift in the range of 4-6 reps, meaning the weight is so heavy that you could lift it 4 times but no more than 6. 4 to 5 sets with 2 minimum rest in between is more than enough.We do this to try try and spare as much muscle tissue as possible and lose as much fat as possible

4. Drink water. 

Drink at least 8 glasses of water to get a healthy bloat-free body to substitute those sugary drinks. Drinking water increases the level of calories you burn up to 24%-30%. drinking water before meals also leads to reduced calories intake.
Drink warm water immediately after you wake up in the morning. Have at least half litter warm water. Drink unsweetened coffee. Coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds. It also supports weight loss by increasing energy levels and the amount of calories you burn.

5. Get Enough Sleep:

It may seem like an outdated advice but trust me it is crucial, i can tell you by experience that the most roadblock  i had to overcome when trying to get shredded is to adopt good sleeping habits.

Sleep deprivation will do basically two things:

1-Increase Cortisol production:

which is your stress hormone and it is a catabolic hormone, unlike testosterone. Also, high Cortisol levels will inhibit testosterone production since they are both made from the same enzymes. Also cortisol is the hormone responsible for you holding fat on your lower abs.

2-It decreases Insulin Sensitivity:

decreased insulin sensitivity will make the process of burning stubborn body fat nearly impossible, heck some people may even get leaner by just improving their Insulin Sensitivity because it improves fat distribution.

6. Avoid:

Avoid oily food
Avoid fat and carbs
Avoid cold drink
Avoid Liquid Calories