Body fat is required but if it is more than the ideal, there is a high risk of cardiovascular disease and other health complications. Most people, depending on age and gender, have up to 60 to 90 percent of body weight; men and younger people have more body mass than women and older people. While the body fat for women is between 25 and 31 percent, that of men is between 18 and 24 percent. One percentage of body fat can be equal to a couple of pounds, and losing 1% can be possible by increasing your exercise and improving your diet. Keep reading to know more
1. Aerobic exercise
Aerobic exercise is a low impact exercise that works effectively in weight loss, and study has shown that it burns more fat than weight lifting. Now imagine if you have to combine aerobics with weight lifting and how much pound you would lose in only a matter of time. If you work with at least 300 minutes of aerobic exercise in a week at moderate intensity, it is just the same as 150 minutes of vigorous aerobic exercise. Either ways, you get to lose so much fat within a short period, even without altering your diet.
2. Follow a reduced-calorie diet
Your diet will have to be altered if you want to get the best of your fitness goal. In order to lose 1 pound in a week, you need to eat 500 fewer calories daily. Your number of calories has to be adequate; not too much and not too less. While women are required to stay above 1,200 calories daily, men are required to have nothing less than 1,800 calories daily. Eat more of fiber and vegetables, and quit meals that are high on fat and would undoubtedly raise your number of calories.
3. Eat plenty of protein
While you lose weight, you wouldn’t want to lose your muscle mass,;; To create a balance in this, it is necessary that you eat plenty of protein. Eat more of protein and less of carbohydrate, to ensure your health is in check while you lose fats. You should also not focus on one particular time of the day to eat a balanced food; find a way to incorporate protein into your meals all day, and not only at night.
4. Strength training
This is required to ensure that you are losing fat and not muscle. Rather than working so hard on increasing the number of weight to lose to shed off fats, why not consider strength training? Strength training helps you to focus on core muscles, and when coupled with a high-protein diet, works effectively. With at least two sessions of strength training in a week, you are good to go.
Losing one percentage of body fat may not be as difficult as you think it to be. Set your mind to it and see that you achieve your aim, in bits.