Losing body fat is a challenging task that requires hard work, determination, and patience. You often hear people say they are on a diet or go to the gym but give up halfway. And that is because it is something that takes time and needs a lot of commitment.
Some people may opt for over-the-counter weight-loss pills that promise quick results but are often ineffective and have undesirable side effects. There are, however, natural and healthy ways you can try that have a significant impact on weight management.
Here are five practical tips you can use to cut your body fat:
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Do Aerobic Exercise (Cardio)
Aerobic exercise (cardio) is a popular exercise, especially among urbanites. It involves all kinds of exercises that specifically exercise your heart and lungs. Incorporating cardio into your routine can be one of the most effective ways to increase burning fat and enhance weight loss. Therefore, while diet is a crucial part of fat loss, exercising is just as vital.
Cardiovascular workouts, including exercises like cycling, running, and walking, are essential for burning fat. They help to burn calories and boost metabolism in your body efficiently. You may also incorporate some lightweight into your cardio exercises to optimize weight loss.
To optimize your cardio exercise, you can determine your maximum heart rate by subtracting your age from 220. The most effective fat-burning heart rate is 70% to 80% of the 220 value. Hence, cardio to lose fat varies from one person to another.
Practice Intermittent Fasting
Intermittent fasting (IF) is a pattern of eating food that involves regular short-term fasting and consuming foods within a shorter time during the day. Research has shown that short-term intermittent fasting, which goes for up to 24 weeks, can lead to weight loss for overweight people. There are several ways of practicing intermittent fasting, and all the methods involve splitting the day or week into periods of eating and fasting.
Here are the most popular intermittent fasting methods:
- Alternate day fasting (ADF): In this method, you eat one day and skip the next for fasting. In a modified version, you only eat 25-30% of the body’s energy needs on fasting days.
- The 5:2 diet: this method involves fasting two out of seven days. You eat 500-600 calories when you are fasting.
- The 16/8 method: here, you fast for 16 hours and consume meals only on an 8-hour window. Most people use noon to 8 pm as an 8-hour window. Eating on restricted period results in consuming fewer calories and losing weight.
Incorporate CBD Oil into Your Diet
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Cannabidiol (CBD) is a natural compound increasingly gaining popularity in the natural health world. Many people use CBD to relieve various health problems such as chronic pain management, improve sleep quality, and reduce inflammation.
CBD oil may also help aid weight loss because it impacts the body and brain. The compound is the body’s natural endocannabinoid system. Unlike THC, which stimulates hunger, CBD, on the other hand, helps you to lose weight by reducing your appetite. In addition, cannabis use can help in weight loss by converting white, “bad” fat into brown fat, which may help the body burn more calories. CBD hemp gummies for anxiety and other parts of the world is becoming a popular natural remedy for various medical conditions, including premature weight loss.
Follow a High Protein Diet
Eating plenty of protein-rich foods can help reduce appetite and increase fat burning. Diets high in quality proteins promote satiation (the feeling of fullness), allowing you to reduce body fat while retaining muscle mass, and promoting diet-induced thermogenesis. Many studies have associated the consumption of high-quality protein with a reduced risk of excessive body fat and obesity.
Including a few servings of high protein foods in your meals each day can go a long way in your desire to manage your body weight. Some protein-rich foods include seafood, tofu, meat, eggs, legumes, and dairy products like cheese, yogurt, and milk.
Get More Sleep
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Sleeping is crucial when it comes to cutting weight and toning muscles. Adults who sleep less than seven hours per night are more likely to get obese than those who have a night sleep of at least seven hours regularly. Sleep deprivation hinders the production of leptin and ghrelin, the hormones responsible for appetite regulation, which makes you indulge in poor eating habits.
Experts say poor-quality sleep slows the metabolic process in which the body converts calories into energy. This causes the body to store unused energy as body fat. In addition, cortisol hormone production rises when you are sleep-deprived. The body releases this hormone in response to stress, which is a big cause of the fat build-up in your abdominal area.
There is probably no easier way to cut your weight than sleeping your pounds away. With such knowledge, you can now use your desire to lower your body weight as a reason to get more sleep.
Conclusion
It is essential to know that there are no easy, quick fixes to weight loss. Burning body fat requires hard work, patience, and determination. By closely following the above tips, including CBD supplements, you stand a better chance to achieve your weight loss goals.
References
https://www.health.harvard.edu/blog/cannabidiol-cbd-what-we-know-and-what-we-dont-2018082414476
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6340377/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7455583/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3519150/