How to Reduce Fat in Body | How to Become Smart

How to Reduce Fat in Body

Reduced overall body fat can help improve health. Although there are several types of body fat that are important for healthy body function, excessive fat can cause serious health problems. Too much fat in the body is associated with many health conditions, such as sleep apnea, high blood pressure, or heart disease and hardening of the arteries. [1] You can reduce overall body fat safely and reduce the risk of certain health problems through changes in diet, lifestyle, and exercise.

1. Low-Calorie Food

Choose low-calorie foods. A low-calorie diet will help you lose weight and reduce body fat. [2] Monitor the number of calories you eat everyday and reduce 500 calories every day. This will result in a weight loss of 0.5–1 kg per week. [3]

Calculate how many calories you have consumed. You can use a food journal, application, or online calculator to be more accurate. Reduce about 500 calories from that amount. The final result of the calculation is the calories you should consume for a slow and safe decrease in body fat.

Don't try a very low calorie diet or consume less than 1,200 calories per day. If the calories are too low, your weight will stop going down or you will lose lean muscle mass, not body fat. [4]

Maybe you need to consult a doctor or nutritionist to determine the number of calories you need to consume to reduce body fat.

2. Lean Protein

Focus on lean protein. Protein is important for the body's metabolism. Focusing on lean protein in food and snacks can support weight loss and reduction in body fat. [5]

Lean protein must be included in the food you eat every day. This is to make sure you meet the recommended amount. Women must eat 46 grams of lean protein and 56 grams of men. [6]

Sources of lean protein are: poultry meat, lean beef, lean pork, legumes, tofu, low-fat dairy products, and seafood.

Limit or avoid protein sources that contain lots of saturated fat. Some studies show that diets high in saturated fat can increase body fat, especially in the abdominal area. [7] Limit foods like full-fat dairy products, fatty cuts of meat, and butter.

3. Prioritize Fruits

Prioritize fruits and vegetables in food. In addition to lean protein, try to make the most of your food and snacks are vegetables. You also need to eat lots of protein. Both types of food are very nutritious and contain many healthy nutrients that the body needs.

In general, you are encouraged to consume around five to nine servings of vegetables and fruits every day. Try one to two of the fruits, and the remaining vegetables. [8]

In addition, when choosing foods from this group, try to choose the ones that are bright or dark. These colors usually indicate that fruits and vegetables are more nutrient dense, meaning they contain more vitamins, minerals, and antioxidants. [9] For example, choose spinach instead of chicory.

Try processing vegetables creatively. Try raw vegetables with sauce or made lettuce, sauteed, souped, baked in the oven, burned, or hidden in smoothies, or in spaghetti sauce and served in spaghetti squash.

4. Reducing Cereals

Reduce the cereals you eat. One of the best ways to reduce body fat is to reduce the number of cereals you eat every day. [10] These carbohydrate-rich foods can slow down the reduction in body fat.

Foods that are high in carbohydrates are bread, rice, small cakes, sweets, pasta, crackers, chips, muffins and bagels. These high-process cereals contain only a small amount of nutrients and can increase blood sugar levels quickly, and usually result in fat storage. [11]

There are other foods that contain carbohydrates, such as fruit and legumes. However, these foods also contain many important nutrients and do not always need to be limited.

5. Water Without Calories

Make water as the number one beverage choice. On a normal day, we must drink about 8 glasses of water. Choose drinks without calories and without caffeine as your main drink. [12]

Avoid sweet drinks full of calories such as soda, juice, or energy drinks that will add calories to your diet and increase body fat.

This is a general recommendation. The amount of fluid needed is different for each person, depending on body size and amount of sweat. For example, people who do aerobic exercise should drink more to restore body fluids. Let thirst guide you.

6. Fermented Food

Eat fermented food. Fermented foods, such as organic kefir, organic yogurt, and sauerkraut contain live cultures of good bacteria. If there are many good bacteria in the intestine, we can maintain a healthy body weight

7. Green Tea

Famous green tea will have many benefits. Green tea is believed to be one of the ways to get rid of belly fat effectively. To get the maximum benefit, drink green tea regularly before you eat. And also make sure you drink it without sugar. By drinking it before meals, it will automatically make your stomach feel fuller when eating, and of course reduce your meal portion.

Green tea can facilitate the body's metabolism, including fat metabolism, so it will help eliminate fat in the body. Besides green tea is rich in anti-oxidants that are useful for preventing cancer and reducing levels of bad LDL cholesterol in the body.

8. Visceral Fat

This is a fat that is more 'dangerous' around the abdominal organs. This fat is most likely to make the stomach bulge or in more serious conditions make your liver enlarge.

Actually, in a healthy and ideal proportion, fat in the abdominal area is important for overall body health. It can protect vital organs in the abdominal area and help maintain stable body temperature. However, excess fat in these areas is something to worry about. Because, this condition is one of the causes of increased blood cholesterol, heart disease, type 2 diabetes, and cancer.

9. Subcutaneous Fat (SF)

If this one is located under the skin, and fat is measured to determine the size of body fat. This fat is present throughout the body, but especially in the back of the arms, thighs, and buttocks.

What you should avoid is excess levels of SF around the stomach to prevent long-term health risks such as diabetes, heart disease, and obesity.

SF also produces the hormone estrogen, both for you and for him. If your body has excess estrogen, it will become the dominant hormone and cause weight gain which increases the risk of obesity, heart disease, diabetes, and cancer.

10. Active move

Sitting all day in the office, then being followed to sit again all night in front of the TV, is not a wise thing to do. Even though you have been exercising enough for this week, but lack of movement will result in the exercise not being too impactful. If you really have to sit for a long time, at least move your body, whether it's by walking to the bathroom or just a light stretch every hour. You can also add gestures when talking, or shake your legs while sitting to help with the process of burning fat. And instead of choosing an elevator or elevator, choose a ladder that is much healthier. Lastly, once you get home, avoid sitting watching TV, it's better to do other activities that are more demanding to be active.