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How to burn body fat without losing muscle?

How to burn body fat without losing muscle

Are you tired of being fat? Do you want to be slim or reduce unwanted body fat but don’t know what to do? Then, this is the ideal article for you as we are going to talk about methods to reduce body fat. Read the whole article!

A low-fat diet is a bad diet

Our body requires a certain level of ‘essential fat’ to function efficiently. Thus decreasing body fat or eating a low body fat diet can be as risky as consuming too much.

Women’s bodies require 10%-15% minimum body fat, whereas men require 2%-5%. A body without fat may even begin to break down muscle, making you feel weak and tired. Among the unpleasant side effects:

  • diabetes
  • fertility issues
  • a weakened immune system
  • nervous system damage
  • increased risk of heart disease
  • vitamin deficiencies

What is my body fat percentage?

There are various methods to measure body fat percentage. Few are easy & inexpensive, while others are costly and not accurate. However, for accurate body fat measurement visit a doctor or a trainer. 

How can I lose fat without losing muscle?

Muscle mass helps you burn fat faster. Research has shown that rapid weight loss results in more muscle loss than gradual loss. Therefore, it’s a good idea to slow down, stop counting calories, and focus on preserving those sweet muscles.

This way to the gun show

You build muscle even if you don’t consider yourself a bodybuilder. As your weight increases, so does the amount of muscle you develop.

1. Strong is the new skinny

With strength training like weight lifting, yoga, or other resistance equipment, you can decrease unhealthy belly fat (the kind around your organs), gain muscle mass, and burn more calories while resting.

2. HIIT me baby, one more time

A high-intensity interval training program combines short bursts of intensity with short periods of rest to keep your heart rate up. It burns more calories quickly than other forms of cardio and increases fat loss.

3. Don’t say “no” to cardio

Walking, running, dancing, and kickboxing are all forms of cardio. They all strengthen your heart and lungs. Getting just 20 to 40 minutes of aerobic exercise a day, such as running, can boost fat loss.

Nibbles, noms, and nutrition

Staying on top of your fitness level, fat level, and Kardashians is a lot! Remember to eat as well. Dietary changes can have a big impact on your body composition.

4. Pour a refreshing glass of vinegar?

According to various researches, drinking 1-2 tablespoons of vinegar boosts heart health, regulates blood sugar, and burns the body’s fat.

5. Move, get out the whey!

Protein can restrain your appetite and burn body fat. Studies have shown that a high protein diet helps the body’s metabolism and maintains muscle mass. Protein-rich foods are:

  • fish
  • quinoa
  • lean beef
  • broccoli
  • oats
  • almonds
  • chicken
  • eggs

6. Are you good fat or bad fat?

Fat takes longer to digest in the digestive tract, so your stomach takes longer to empty afterward. Just as protein fills you up, fat also suppresses your appetite.

Hence eat these tasty fats:

  • olive oil
  • coconut oil
  • seeds
  • nuts
  • avocados

7. Royals should be refined not carbs

It’s a fact that refined carbs make us hungry. They deplete nutrients, increase blood sugar levels, and increase belly fat. Thus switch to whole wheat and whole grain, or else.

8. Fiber arts

Fiber absorbs water as it moves through your digestive system, so you feel full for a long time after consuming it. You must have high-fiber foods:

  • nuts & seeds
  • whole grains
  • veggies
  • fruit

9. Sayonara soda & bye-bye booze!

Alcohol and sugary drinks contain a lot of calories and raise belly fat risks. Switch to water or green tea for weight loss and fat burning.

10. Be probiotic

The probiotic bacteria in your gut are a type of good bacteria. Studies have shown that a probiotic diet reduces weight and body fat percentage. Include:

  • yogurt
  • kefir
  • tempeh
  • sauerkraut
  • kombucha

11. But first coffee!

According to studies, caffeine in coffee promotes the nervous system, increases metabolism, and supports fat breakdown. 

12. Unleash your inner Iron-(wo)man

You can experience tiredness, weakness, and slowed metabolism if your iron levels are low. Take an iron supplement daily or eat foods that are rich in iron.

  • leafy greens
  • dried fruits
  • fortified grains
  • seafood
  • meat

13. Cruising down the intermittent fasting lane

Intermittent fasting involves alternate periods of eating and fasting. According to studies, it can help people lose body fat, lose weight, and maintain muscle mass.

Here are a few popular approaches to the diet:

  • the warrior diet
  • the 5:2 diet
  • the 16/8 method
  • eat stop eat

Read More : Intermittent Fasting – 6 Popular Ways

14. The keto diet

The keto diet reduces carb intake while increasing protein and healthy fat consumption to promote weight loss. Due to a lack of carbohydrates in your system, your body will burn fat instead.

A healthy life isn’t all diet and exercise!

Diet and exercise aren’t the only factors to consider when attempting to lose fat.

Read More : Complete guide to Ketogenic Diet [2022]

15. More zzz’s, fewer lbs

It is probably the best tip for losing weight and keeping it off to get at least seven hours of sleep each night.

16. Hakuna Matata

As a result of stress, we produce a hormone called cortisol, which can raise blood pressure, suppress the immune system, and make us gain weight. Getting rid of stress will prevent the spread of cortisol and help you live a more fulfilling life. Do some:

  • meditation
  • hobbies
  • yoga
  • coloring
  • unplugging

Anything that calms the mind and promotes relaxation can relieve stress.

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Written by Saleh wasim

Blogger who writes topics such as Employment, News, travel, sports, events and life in Gulf.

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