Decrease Body Fat In 4 Steps

To increase health and reduce weight, we are all looking for fast, simple ways to decrease body fat and boost metabolism. With just 4 easy steps, you can successfully decrease body fat and lose weight.

1. Increase Physical Exercise

To reduce body fat, you need to burn more calories than you are eating, so that your body will call on its fat stores for energy. There are three key ways to reduce body fat through exercise:

  • add or increase aerobic exercise that raises your heart rate, and stimulates your circulatory and cardiovascular system
  • add or increase muscle-building exercise that includes weight lifting or resistance exercises to tone and strengthen
  • add or increase lifestyle activities (aside from workouts) like taking the stairs, planning additional outside activities away from the television, walking before or after meals

2. Avoid Empty Calorie Foods

Empty calorie foods are typically high in fat and calories, but low in nutrition. Replace those foods with low-fat, high energy alternatives that give you plenty of energy for physical activities. Examples include:

  • fruits
  • vegetables
  • whole grains
  • lean proteins
  • unsalted nuts

3. Get At Least 6 Hours of Sleep Daily

Without optimal sleep, your body does not function at its most efficient. To maximize your body’s metabolization of sugars and fats, get at least 6 hours of restful sleep a night. To prevent insomnia try:

  • limiting caffeine after 5 pm
  • limiting sugars after 5 pm
  • turning off the computer, television, or radio during sleep preparation to encourage relaxation
  • practicing relaxation techniques before bed

4. Increase Low-fat, Nutritious Fat-burning Food Options

Some foods are known to give the metabolism a boost and encourage a more aggressive rate of fat-burning. Try adding some of the following fat-burning foods to your diet:

  • green tea
  • oat meal
  • grape fruit
  • broccoli
  • low-fat dairy
  • hot peppers
  • lean protein

By increasing physical activity and concentrating on low-fat, healthy fat-burning foods for your diet, you dramatically increase your own body’s ability to burn fat and reduce body mass index!


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