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Reducing body fat not only helps you look younger and more beautiful, but also helps increase resistance and prolong life. In fact, the amount of fat accumulated in the body is linked to a higher risk of heart disease, diabetes, and even cancer. So what is the way to reduce body fat?
Fat in our bodies has many functions, one of which is to serve as a backup source of energy when food is scarce. So cutting back on your overall calorie intake is one of the most effective ways to burn fat. So how many calories should you cut out to lose body fat? Most experts recommend trying to eat 250 to 500 fewer calories per day.
Some steps people can take to limit their calorie intake include:
Eat less refined grains like white bread, pasta, packaged snacks, processed potato products , and added sugars. Prioritize unrefined carbohydrates such as non-starchy vegetables, whole vegetables and fruits such as apples, pears, berries and peaches. Choose whole grain foods like whole grain barley, quinoa and traditional fermented sourdough. Choose foods with healthy fats, such as nuts, beans, avocados and olive oil. Eat adequate amounts of protein, including plant-based sources such as tofu , nuts and seeds.
Another good fat-burning diet is simply a high-fiber diet. Fiber is a nutrient found in plant-based whole foods including fruits, vegetables, beans, nuts, seeds and whole grains like oatmeal and brown rice. High-fiber foods tend to keep you full longer but also have fewer calories than low-fiber foods. A study conducted on 240 people for one year showed that eating just 30 grams of fiber a day was enough to help them burn fat.
Many experts advise patients to fast intermittently, which means eating for 8 hours and fasting for 16 hours. Intermittent fasting has been shown to produce better weight loss than simply restricting calories throughout the day, according to a 50-week study of overweight and obese women published in 2018. The fat loss of this method is believed to be due to the fact that in a fasting state, the body does not release the hormone insulin. Without insulin the body does not store fat but instead breaks down fat so it can get energy.
Physical activity helps reduce body fat
Physical activity appears to be particularly effective in reducing belly fat, as it reduces circulating insulin levels or otherwise signals the body is storing fat and causes the liver to use up fatty acids, especially those Fat accumulates in nearby organs. Thanks to that, regular exercise is an effective way to lose fat.
Both cardio and weight training should have a place in your weekly workout routine when you're cutting calories to lose fat. Cardio burns more calories than strength training, thus leading to faster fat loss and is an effective way to lose fat. Weight training doesn't burn many calories (30 minutes of strength training burns about 100 calories), but it will help you maintain or even increase lean muscle mass. That's important, because the more muscle tissue you have, the higher your calorie burn even when you're at rest. The more calories you burn, the fewer excess calories are likely to be stored as fat.
You should consider exercising in the morning before breakfast, because your glycogen levels are depleted from not eating the night before, so it will turn to stored fat for energy quite quickly. . This can boost your fat burning process.
Sleep doesn't burn tons of calories, but insomnia or poor sleep quality seems to lead to weight gain or difficulty losing weight. Sleep and weight are closely related, as sleep is involved in helping the body regulate basic processes related to metabolism , immune function, stress management, and heart function. circuit. Lack of sleep can directly affect your behavior. Disturbed sleep causes us to absorb more calories, mainly through snacks rich in refined carbohydrates and fats. The reason is that lack of sleep causes people to wake up later at night, which tends to lead to overconsumption of unhealthy foods at a time when your body doesn't really need the extra calories.
Intestinal microorganisms help reduce body fat
It's no secret that the health of the bacterial community living in your gut plays an important role in your overall health, including your weight. Certain types of bacteria have been shown to be more effective at breaking down food particles in the intestines and help absorb more calories, increasing the risk of obesity. One scientific study found that obese people had higher concentrations of these effective gut bacteria, while people who were not overweight had higher concentrations of less effective gut bacteria. , therefore, absorb fewer food particles in their intestines.
However, the types of bacteria in your gut are not fixed. Healthy eating patterns, such as the Mediterranean diet, can promote higher numbers of good bacteria, which helps support weight loss. In addition, to have a healthy intestine, you can apply some of the following measures:
Eat a diverse, plant-based diet.
Eat foods rich in probiotics like yogurt.
Avoid artificial sweeteners.
Practice good oral hygiene.
Get seven to nine hours of sleep every night.
Exercise regularly.
Limit alcohol.
Manage your stress
Ingredients in packaged and fast foods are often high in trans fats, added sugar, salt or sodium, three things that make it difficult to lose weight. Therefore, limiting processed foods is an effective way to lose fat.
Active ingredient Nicotinamide Mononucleotide is a precursor to coenzyme NAD. Nicotinamide Mononucleotide is one of the main sources of cellular energy in the body that has anti-aging effects at the cellular level, improving insulin sensitivity, immune function and physical activity levels. In addition, the active ingredient Nicotinamide Mononucleotide also helps reduce body fat and is good for the heart and digestive system. Supplementing functional foods containing Nicotinamide Mononucleotide is a way to help the body receive enough nutrients, providing optimal effects.
The article has provided us with effective ways to reduce body fat through a calorie-restricted diet, physical activity, ensuring good sleep, ensuring intestinal health and the role of active ingredients. Nicotinamide Mononucleotide in reducing body fat, thereby helping you build a healthy lifestyle, nutrition, and most effective weight management.
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A clinical trial on young and middle-aged runners published widely in the Journal of the International Society of Sports Nutrition showed that Nicotinamide Mononucleotide (NMN) supplementation directly to the process of generating energy through the oxidation of compounds in the body (also known as aerobic capacity).
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