This editorial will let you know about the term “body fat”, and what are its major types. Moreover, it will also pinpoint the strategies that can help in reducing the unnecessary fat our bodies have. So let’s go straight into it!
First of all, you should know what fat actually is and why we need to keep certain fats at lower levels in our bodies..
Fat and it’s dire need in our body:
Fundamentally, fat is a form of energy that is needed by our body and is essential for balancing our hormonal levels. There are certain vitamins and minerals present in our body that are chiefly catalyzed and absorbed by body fat. Fat is also significant in the development of cell membranes of various cells of our bodies. Last but not the least, most of the processes our bodies are going through can’t be done without body fat.
There are four major types of fats:
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Saturated Fats saturated fat is also called dietary fat and it is one of the unhealthiest choices one can go for. Therefore, one should always take it in lower amounts. These fats are generally solid when it comes to their room temperature state. Following are the items that have a high portion of saturated fat:
- Dairy foods
- Red meat
- Tropical oils
Mono-Saturated Fats These fats tend to protect the body against cardiovascular diseases. They help the body to use fat properly and play a vital role in protecting against cancer. Insulin sensitivity is also generally improved with the help of mono-saturated fat consumption. These fats also improve the mood by reducing the anger levels in our bodies. Calcium content is also in a huge amount in these fats, which helps in strengthening the body bones. Following are the listed oils and some foods that have a good concentration of mono-saturated fats:
- Olives and olive oil
- Sunflower oil
- Canola oil
Poly-unsaturated Fats Omega-3 and Omega-6 fatty acids are majorly included in Poly-unsaturated fats. These are generally liquid at room temperature. These fats are vital for cell growth and brain functioning. As our bodies cannot make these fats, hence, we get them through our diet.
Foods that have high concentrations of omega 3 fatty acids:
- Flax seeds
- Pine nuts
- Sunflower seeds
Foods that have a high concentration of omega 6 fatty acids:
- soybean oil
- poppy seed oil
- flaxseed oil
- sunflower oil
- grapeseed oil
It is advisable to consume those food items that are rich in omega-3 fatty acids. These fatty acids promote muscle strength, support standard hormonal levels, and help in reducing bodily inflammation. On the downside, omega-6 fatty acids are the main source of inflammation in the body, so they should be consumed in smaller amounts. Although, they are vital for brain health and muscle strength.
Trans-Fats These fats are notorious for being unhealthy. These fats have two forms of i-e natural and artificial. Natural trans-fats are found in animal products and are generally not harmful, whereas, artificial trans-fats are basically hydrogenated vegetable oils and they are hazardous to human health. Insulin resistance and type-2 diabetes are caused by a large consumption of trans-fats in the diet. They also cause damage to blood vessels and inflammation in the body.
Quite simply, it is important to make sure that you are consuming healthy fats in large amounts and a very small portion of unhealthy fats in your diet, because there is nothing more than “good” health.
How Can We Reduce Body Fat?
Who wants to be in good body shape and wear those “small sizes” from their favorite clothing line? Obviously, EVERYONE!
It is not difficult to cut-down fat from your body. It is challenging, but what can not be chased if you are highly motivated for it? Definitely, EVERYTHING!
You just have to be motivated. Right?
So here I am listing out a few basic steps that can lead to fat loss and you can definitely follow these.
Consume High Protein Diet
Most people consume a high-protein diet for the purpose of losing fat. Now you must be thinking what links high protein diet with the fat burn?
Basically, protein-rich foods reduce our appetite and we tend to eat less. It also preserves metabolism and muscle mass when it comes to fat burn. Hence, we should always take protein-rich foods because of their benefits in fat loss.
Eat More Healthy Fats
It is quite counterintuitive to think about eating more fat in order to lose bodyweight. But yes! That’s true. Eating a good portion of healthy fats in our daily diet really help in weight loss and provide us with the feeling of fullness. As we all know that fat is not digested too quickly, it takes time. Hence, our stomach is filled up for longer periods and we feel less hungry.
Start Strength Training
Usually, strength training involves those exercises in which a resistance is used and muscles are contracted against this resistance. By doing so, body strength is increased and muscle mass is gained. A common level, weights are used as a resistance to gain muscle with time. According to research, strength training has many health benefits, one of those benefits are losing fat from the body.
Take Enough Sleep
According to research, an average sleep of seven hours is a must for an individual. It benefits our body especially when we are talking about fat loss. Our hunger hormones are at rest and our appetite is reduced thereby declining the risk of obesity. Our sleep schedule should follow a routine and the use of electronic devices such as cell-phones and laptops should be completely minimized for a good sleep. It is also recommended to avoid having caffeine before bedtime for a good quality sleep.
Drink Beverages that are Healthy
Instead of consuming those sugary juices and shakes, we should have a healthy beverage that helps in fat loss. Research supports that good consumption of water and green tea helps in lowering the body fat and sugary drinks tend to increase the risk of fat gain.
Cut Down Refined Carbs from Your Diet
Mostly, fiber and other nutrients are in fewer amounts in refined carbs. They tend to increase the feeling of hunger and increase the sugar levels in our blood. They are associated with an increase in visceral fat.
Consume High Fiber Food
Food that is rich in fiber components is digested very slowly just like healthy fats. They help us feel fuller for a long time. Studies have shown that good fiber intake reduces fat accumulation and weight gain. Following are fiber-rich foods:
- Whole grains
- Nuts seeds
Consuming Vinegar we all know that vinegar is renowned for promoting health. Consuming vinegar controls our sugar levels and has a positive effect on heart health. Moreover, it also benefits in reducing fat from our body. It helps in increasing the feeling of fullness, declines our daily calorie intake, and decreases body fat.
Coffee has caffeine in it which stimulates the central nervous system, increases body metabolism, and thereby quickly breakdown the fatty acids. Studies have shown that caffeine intake promotes weight loss. It is recommended to have coffee without sugar and milk for the finest results over time.
Go with HIIT programs
HIIT programs are focused on high cardiovascular activity by pairing intense workouts with shorter recovery time. HIIT programs stand out in front of other cardio workouts because they help in immediate weight loss. Alternating between walk, jog, and sprint for one min at a time can be an example of HIIT.
Read more about HIIT
By following these strategies you can definitely lose pounds of fat resting underneath your skin and causing various problems for you and your bodily health.
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