How to reduce body fat percentage in a few steps

We advise lowering the percentage of body fat. Add low-fat, high-protein foods, fat-burning drinks, and daily exercise to your diet.

Body fat is an element in the body that protects organs, covers the joints, controls temperature, stores vitamins, and is a source of energy. However, these functions are largely performed by essential body fat. But there is another, non-essential body fat, which can be harmful to health if it accumulates in excess.

Eating too high in calories or lack of activity can be the main reason for the appearance of this non-essential body fat. The excessive accumulation of body fat affects our quality and life expectancy. The only way to reduce it is through a diet to lose fat, sports, and the consumption of other complementary products called fat burners. To this, we must add a plan to improve hydration and sleep hours.

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How to remove body fat

The healthy body fat percentage for men should be between 6% and 24%. For women, the index should be between 14% and 31%. The wide variation is mainly determined by age. But, in some as in others, it should always be between those healthy limits.

People who are outside these limits must lose body fat. Otherwise, their health may suffer to the point of reducing their life expectancy. To lose body fat, it is best to apply a healthy diet to our lives and exercise daily.

The healthy alimentation

Diet is an essential aspect to lose body fat. Fruits, greens, and vegetables are the best alternative to lose weight fast and burn fat. Here the following foods should be included:

Vegetables: celery, cucumber, tomato, artichoke, and radish.

Fruits: watermelon, pineapple, lemon, strawberry, and grapefruit.

The diet should also include foods rich in protein and low in fat. Lean meats (turkey breast, chicken, beef, etc.), white fish, and lentils are the best options here. On the other hand, the consumption of sausages and other processed meats, salty snacks, pastries and pastries, cakes, pastries, croissants, etc. should be avoided as much as possible.

To these foods, we must add those known as slimming drinks. These drinks work as fat burners and serve to lose fat accumulated naturally. Among them, the most recommended are red tea between meals, green tea, a green smoothie with kiwi, lettuce, and spinach or detox smoothie of watermelon and strawberries that can be taken on an empty stomach.

Daily sports practice

Physical exercise and sports practice are another of the basic pillars to lose weight. The cardiovascular exercises, in this sense, are the most we can help in this regard. Walking for at least 10 minutes a day, spinning, running a little, cycling, or going up and down stairs are exercises that we can all do throughout the day.

We also recommend other fat burning exercises that you can do within the comfort of your home:

• Squats and sit-ups are well-known exercises that can be done daily and allow us to burn fat very quickly.
• Strides: ideal for burning fat on the thighs and buttocks.
• Abdominal plates: perfect for burning abdominal fat and toning the belly.
• Scissors: exercise to lose fat on the legs and buttocks.
• Triceps: A triceps bottom exercise will allow us to burn fat on our arms.
• As you can see, all these exercises can be done from home.

Body fat in men and women

Women have on average between 6% and 11% more body fat than men. One of the main reasons has to do with the fact that women can get pregnant. Body fat serves as an energy source to feed the baby from its reserves. Besides, women’s estrogen activates fat storage enzymes and multiplies them. It is for this reason that women naturally have a higher amount of fat than men.

Ultimately, to lose body fat, you need to plan a diet that has less fat and more protein. It is necessary to reduce the consumption of nutrients such as fats and sugars and increase the content of vegetable and animal proteins. Also, it is very important to enjoy a good rest and have constant hydration. Without forgetting to change the sedentary lifestyle for a daily exercise routine even if it is indoors.

Fat is indeed a very important component of the body. However, only if we have it at healthy levels. Complying with the recommended diet and exercise, we should have no problem.

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