4 Ways To Lose Body Fat Effectively, Live a Healthier Life!

TheIndonesia.id - Excessive fat could make your body's appearance not ideal. Usually, it sticks on your stomach, thighs, and arms. Moreover, excessive fat is also not good for your health. So, how to lose body fat? 

Unfortunately eliminating fat is not as easy as turning your hand. Even though you've been taking supplements, herbs, or drugs that claim to burn fat, it doesn't necessarily just fade away. So, here are the tips for burning fat, quoted from hellosehat.com.  

How to burn fat and calories in the body

1. Exercise

Christopher Wharton, Ph.D., a researcher from the Rudd Center for Food Policy and Obesity, Yale University, said that exercise is a powerful way to burn fat. The more time you spend exercising and the more vigorous the workouts, the more fat you will burn.

Quoted from Health, to burn fat optimally, try starting the day by exercising. Morning exercise can reduce body fat by 20 percent more, according to a study from the British Journal of Nutrition.

You can try exercising in the morning with simple exercises like squats or lunges. Also, spend about 10 minutes every morning to get steady and maximum results.

2. Increase protein intake

Generally, the body requires more protein to maintain lean muscle function. In a 2006 article in the American Journal of Clinical Nutrition, researchers argue that the current recommended daily protein intake is 0.36 grams per 0.5 kilograms of body weight.

To meet protein needs while getting rid of excess fat, you can outsmart it with a number of things. Try adding something like 3 ounces of lean meat, two tablespoons of nuts, and 8 ounces of low-fat yogurt. All of these food additives contain high protein which can burn calories after eating as much as 35 percent.

3. Try to move more

Physical activity is one of the things that must be done when you have a goal of burning body fat and shrinking your waistline.

The University of Missouri researchers found that inactivity for 4 hours or more, can lead to a near shutdown of enzymes that control fat and cholesterol metabolism. To keep this enzyme active and increase your fat burning, try to move and walk to the fullest every day.

4. Try drinking caffeinated beverages

Caffeine is a stimulant, and stimulants tend to increase the calories and fat you're trying to burn. Instantly, caffeine can make you energized, even if temporarily. However, it can also be a great way to get your body moving more. Caffeine can also cause metabolic changes in the body that can result in more calories and remaining fat being burned.

However, caffeine is not necessarily safe for everyone. The dosage should not be excessive. Therefore, consult with your doctor or trainer before drinking caffeine to burn calories.