Having good health has become one of the most important aspects of life when the whole of humanity is suffering from a pandemic, in a situation like this we should take care of our health. People who have obesity, compared to those with a normal or healthy weight, are at increased risk for many serious diseases and health conditions, some of the health problems are following
- High blood pressure
- Heart disease
- Gallbladder disease
Anything between 12% and 20% for women could be considered healthy, and for a man, you’re looking at no lower than 8%. Most healthy males will have a body fat percentage of 10-15%. we will tell you some of the most effective ways to burn your overall fat.
- High Protein Diet
Everyone agrees that Protein is the building block of your muscles and also Various studies suggest that a high-protein diet has major benefits for weight loss and metabolic health, it also Reduces Appetite and Hunger Levels Studies show that protein is by far the most filling, it helps you feel more full with less food. If you need to lose weight or belly fat, consider replacing some of your carbs and fats with protein.
- Add Vinegar to Your Diet
A well-planned vegetarian diet is a strong way to meet your nutritional needs. Your risk of obesity decreases when you swap a meat-heavy diet for a plant-based one. In short Plant eaters tend to weigh less, One reason for the weight loss is that whole grains and vegetables are relatively low on the glycemic index which means they’re digested more slowly and fruit contains antioxidants and fiber, which helps prolong fullness.
- Enhance Your Cardio
Adding cardio to your routine may be one of the most productive ways to heighten fat burning, This type of exercise:
- uses large muscle groups, such as your legs or upper body
- requires respiration or controlled breathing
- increases your heart rate and keeps it in an aerobic zone for a set amount of time
To lose weight, you need to create a calorie deficit. The number of calories you consume needs to be less than the number of calories you burn. counting calories can keep you accountable and increases awareness of how your diet may impact your weight loss.
- Intermittent Fasting
Intermittent fasting is an eating pattern that involves regular, short-term fasts or periods of minimal or no food consumption. There are different versions, but the general idea for all of them is that you eat normally some days of the week and drastically reduce your calories on other days. Some plans encourage you to skip food entirely for up to 24 or 36 hours at a time. On others, such as the Every Other Day Diet and the Fast Diet, you can have some food but only get about one fourth of your regular calories.
There are several different intermittent fasting methods. The most popular ones include:
- the 16:8 method
- the 5:2 diet
- the Warrior diet
- Eat Stop Eat
- alternate-day fasting
- Get More Sleep
Taking sufficient, quality sleep is an important part of a healthy weight loss plan. The rise in obesity rates over the last few decades closely parallels the shorter and shorter sleep times. Sleep loss causes a number of changes to the brain and body that might make it more difficult to lose weight. These include changes to metabolism and hormones, as well as changes to our meal timings, exercise levels, and appetite. Being awake until late at night leaves more time for eating. There is some evidence to show that night owls consume more of their calories later in the day, often skipping breakfast and snacking on carbohydrate rich foods after dinner.