Best and Healthy Ways To Loss Fat

Weight gain is caused by our intake, that is, what we eat, when we eat, how much we eat, and our lifestyle. Belly fat, also called visceral fat, is fat stored in and around the abdominal organs. It increases the risks of cancer, high blood pressure, stroke, dementia, heart disease, and diabetes. It is very important that you maintain a healthy weight if you want to live a long time.

3 Simple Ways to Lose Fat

• Water.
• Dieting
• Exercising

How to use water for weight loss

Water has so many health benefits. One of them is that it helps in fat reduction. Water is the best thing to drink if you are trying to lose weight. It has no calories. Adequate hydration helps manage your appetite. Drinking 1 or 2 glasses of water immediately prior to a meal can help you reduce your overall intake and support your weight loss. Drink 8–12 glasses of water each day.

Diet to Lose Weight

• With a proper diet plan, when you are eating the right food in the right amount, you’ll strip off layer after layer of fat and say goodbye to the fat forever. 
• Stick mostly to minimally processed foods. One of the unique features of less processed foods is that our bodies burn more calories when digesting unprocessed foods than they do with processed foods.
  
• Strictly reduce your intake of simple carbohydrates such as white bread, pasta, and rice. Eating a low-fat diet also helps; simply adding 10% protein to your food will keep you full for much longer.
  
• Reducing your plate size will help reduce your intake. If you normally use a size 12 plate to eat, change it to a size 10. The bigger the plate, the bigger the food. The smaller the plate, the smaller the food.  
• Stick to the basic meals, which are breakfast, lunch, and dinner.
•  Eat real fruits, not fruit juice from stores that are full of sugar. Citrus fruits, walnuts, berries, whole grains (oatmeal, cereals), avocado, cinnamon, apples, pears, chicken, spinach, eggs, soya milk, sweet potatoes, low-fat cheese, banana, chili pepper, and wheat bread.

Exercise to Loss Weight

Do exercises that will shrink belly fat, tone ab muscles, and burn fat around the belly. The good thing about exercising is that you don’t only burn fat during exercise. Scientists have discovered that you continue to burn fat while you sleep. During exercise, the body uses up most of its carbohydrates and energy and replaces them over the next 24 hours. This means after you finish your workouts, your body continues to burn fat. Walking and running are examples of such exercises, as are leg drop, reverse crunch, knee tuck crunch, Russian Twist, biking, reach through, heel touches, single leg, and jackknife. Also, note that when doing exercise, do not overwork yourself. Rest for at least 1 minute after a round of 20 before you continue.

I'm starving for weight loss. Is it good or bad?

Most people think the best way to lose weight fast is to skip meals, which is wrong. Skipping meals and starving yourself purposely will make you lose weight, but you will also end up getting sick. There are three basic meals, which are breakfast, lunch, and dinner. All three are important. Don’t skip meals, especially breakfast. Instead of starving, follow a good diet plan.

You don't have to starve to lose weight and belly fat. But the food you eat is important. However, if you’re eating the wrong type of food, you’ll increase the fat in your belly. So to ensure that you aren’t making any mistakes with the food you’re selecting, here are the 12 best foods that you should be eating regularly to lose that belly fat for good.

• Leafy green vegetables
  
  
  Vegetables like spinach, collard greens, arugula, Swiss chards, and kale are especially helpful for tightening those belles up. It is a great way to decrease hunger and increase fullness. They are loaded with minerals and vitamins that help upset the bloating.
  
• Avocado
  
  
  Avocado contains healthy moisturized fat which is responsible for stopping sugar spikes that dictate your body not to store fats. Not only will avocados help you burn fat, but they are also full of fiber which will help you feel full for longer.
• Dairy
  
  
  Milk breaks down fat. Complete your breakfast with a glass of low-fat milk and you have a fat reduction meal.
• Nuts and Seeds
  
  
  Almonds, Walnuts, Peanuts, and many other nuts are good for weight loss. These nuts are filled with healthy fats and proteins and also stop you from snacking on junk food loaded with Transfat.
• Tuna
  
  
  Tuna is a very lean fish that is entirely full of proteins. Fish is a great option when trying to burn fat. They consist of healthy omega-3 fatty acids as well as many other important nutrients.
• Berries
  
  
  Berries are filled with fiber combined with antioxidants and have less sugar than most fruits which make a spectacular choice to lose belly fat. It helps you keep full and more satisfied. Compared to most other fruits berries are very low in carbohydrates, while being full of vitamins and antioxidants. Ultimately this can help improve your workouts while assisting with the fat loss process. The best low carbs berries to eat are blackberries, raspberries, and strawberries.
• Whole grains
  
  
  Examples are plain oatmeal, wheat bread, and brown rice they keep insulin levels low, thus, shrinking fat cells. Also, whole grains are absorbed and burned by the body more slowly for long-lasting energy as opposed to refined carbs such as white rice and bread.
• Eggs
  
  
• Eggs are also one of the most available sources of protein out there. Meaning that your body can very efficiently digest, absorb, and assimilate the protein found in eggs. Having a solid protein source like eggs in your diet will help you prevent muscle loss while you eat fewer calories to create enough of a deficit to burn fat
• Chicken breast
  
  
  This is a good source of protein that leaves you full. It also reduces the craving to eat more which is a great way to prevent excess feeding.
• Peanuts butter
  
  
  This is packed with fiber and protein, which contributes to keeping your stomach satisfied. It is also a great alternative to sugary food.
• Beans
  
  
  It is one of the highest protein plant-based food. It also contains vitamins, minerals, and fiber. Consuming beans regularly helps subdue hunger pangs. They help reduce bloat by helping the body system build lean body mass.
• Sweet Potatoes
  
  
  Sweet Potatoes have low-calorie content and they slow down digestion which is going to keep you full for a long period. It takes up a lot of space in the stomach and prevents overeating. Potatoes are also a great source of potassium and fiber.

How to make the fat-loss process very effective

1. Avoid alcohol. Alcohol, aside from its dangers, is full of calories and stops the body from burning fat. Alcohol can also make you feel hungry, and you end up eating a lot more than usual. 
2. Avoid sugary foods or drinks. Completely avoid foods such as ice-cream, cakes, processed juices, sweets, candies, pastries, and beverages. Sugary foods lead to weight gain, diabetes, and more. Avoid junk in general.  
3. Avoid fast food. If you eat fast food a lot, you will notice your body starts getting bigger and bigger. This is because fast food contains too many calories, carbohydrates, and sugar, which leads to weight gain and obesity.

The benefits of losing fat

• When you lose weight, you reduce your chances of getting sick. Chronic diseases like diabetes, stroke, heart attack, and cancer are related to excess weight gain. If you are able to maintain a healthy weight, you will minimize your chances of getting any of those deadly diseases, and you will also reduce the chances of getting sick. This will possibly extend your life span.
• When you lose weight, you become very active. You will be able to move freely and walk faster. You will be able to engage yourself in sporting activities that require you to jump and run.
• Losing weight will eliminate regular joint pain. Excess fat in the body causes joint pain because of the weight.
• Losing weight will reduce sweat. Those that are heavyweights sweat a lot.

Weight loss takes enough time to be effective. You cannot lose a large amount of fat within a week, but if you stick to the procedures, you will start seeing some changes in your body quickly. Do not be in a rush when trying to lose weight; do it gradually.