Lose fat is one of the most common reasons people take up exercise and eat a healthier diet. A healthy amount of body fat provides insulation to help keep the organs warm, helps with normal body functions and aids in energy production. But too much fat is linked to a higher risk of heart disease, diabetes and some cancers.
To lose fat, you must cut back on calories while also maintaining or even increasing muscle. This can be done by eating a variety of wholesome foods including fruits and vegetables, whole grains, lean proteins and low fat dairy and cutting out sugary drinks, processed food, fried items and alcohol. Regular workouts, such as weight training and cardio exercises, are essential for achieving your goals.
Focus on incorporating high-intensity cardio, such as sprinting, into your workouts for optimal results. Try to perform these sessions at least three or four times a week, either on their own or as part of a weight-training session.
While there are no magic foods that burn fat, you can prioritize protein-rich meals and snacks, such as fish, poultry, eggs and legumes, to help promote a leaner body. A high-protein diet may reduce ghrelin, the hunger hormone, to keep you from snacking, and can increase your energy expenditure by boosting your metabolism. Also, it is important to include a healthy dose of healthy fats in your daily meals, such as nuts, avocados and olive oil. These fats provide energy and help with normal brain function, immune system health and the absorption of essential fat-soluble vitamins A, D and E. Gå ner i fett