4 Proven Ways to Get Rid of Stubborn Fat
In our modern world, we are chronically stressed out, poorly fed, over worked, and under rested. These conditions often foster poor health habits that leave us unwell and overweight. If you’ve ever tried and failed before to improve your health quality by ridding yourself of excess body fat, there are a few lifestyle adjustments that you can do to achieve better results. Here are 4 proven ways that can help:
- Consistently move and exercise your body. This goes without saying. Do something, anything to get your heart rate up such as: running, swimming, cycling, hiking, etc. However, the emphasis here is on doing the exercise consistently. Duke University recently did a study and concluded that jogging 12 miles per week, or an equivalent level of weight loss exercise, is the optimum amount of movement to support your body’s loss of excess fat and to keep it off.
- Eat more polyunsaturated fats (eat less saturated fats). Fats are everywhere in our food sources. This is not necessarily a bad thing, in fact, we need a certain amount of healthy fats in our diet for optimal health. The trick is to incorporate more food types that contain polyunsaturated fats and eat less foods that contain saturated fats. Polyunsaturated fats include nuts, seeds, and fish. Saturated fats, on the other hand, include butter, lard, dairy foods, meat/lunch meat, poultry, palm oil, coconut oil & products, etc.
- Add more fiber into your daily diet. Fiber is found in plant foods, like fruit, leafy greens and vegetables, and whole grains. It is not as easily digested by the body, which creates two distinct advantages: 1) Fibrous foods create low calorie bulk into your diet, helping you feel less hungry. 2) They move through your system without increasing your blood sugar levels as much as other non-fibrous processed foods. This means your body secretes less insulin hormone to sweep excess sugars out of your blood stream into your muscles and fat cells. That’s a good thing.
- Get adequate sleep on a regular schedule. The goal is to get 8 hours of good sleep every night. Getting less sleep than this for extended periods of time lead to conditions in your health that result in fat gain. Interestingly, it is also important to keep your sleep schedule consistent. Irregular sleeping habits can adversely affect your internal body clock causing the body to secrete excess fat storing hormones such as cortisol.