Losing weight requires willpower, dedication, and that a whole lot of other things be put in place. However, it can be somewhat discouraging if you have a lot of weight to lose. Some experts suggest that if your body fat percentage is over 50 percent, you’re likely looking at months or possibly years of work to get the physique you want, depending on how much weight loss you plan to achieve.
However, experts believe that you’ll likely see noticeable results within the first two months, which can motivate you to keep going. Read on to find out more on how to lose body fat when your body fat percentage is over 50 percent.
1. Lowering Body Fat Percentage With Diet
Do you seek faster results? While achieving a healthier body composition might seem like it’s taking forever, studies have proven that adjusting your diet to promote fat loss and retain muscle tissue is an important factor that can’t be done without on your weight loss journey.
Make sure you’re eating plenty of protein, which provides the amino acids you need to repair and build new muscle tissue. Plus, including protein in your meals also makes them more filling, so you’ll feel satisfied even on a calorie-restricted diet. A mix of lean meats, nuts and seeds, dairy and eggs, and fatty fish, supply beneficial protein to help you shed fat.
2. Increase Your Fat Burn With Cardio
Experts will tell you that getting more activity is key for fat loss. From rowing, brisk walking or running to cycling and water aerobics, you can get your heart pumping, and increase your calorie demands for the day. The good thing is, each workout will help you melt away fat as much as possible.
3. Improve Body Composition With Strength Training
Incorporating strength training into your routine also helps you lose fat. Strength training builds muscle – a highly metabolically-active type of tissue – thereby allowing you to burn more calories throughout the day. It also helps you retain muscle as you lose fat, which will help ensure you’re at a healthy body fat percentage when you hit your weight goal. For best outcomes, schedule strength-training workouts into your routine twice or thrice weekly, and make each session a full-body workout.