How To Lose Body Fat: 5 Ways

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“I work out all the time, but never seem to see any changes in my body.”
“I am always eating healthy but don’t see any changes.”
“I always do this and that and all I do is gain weight.”
“I am always working on my abs, but never see any results.” (FUN FACT: I was here too!)


First of all guys, let me clarify these two facts.

1. Muscle weighs more than fat. I work out, and have gained weight. Not because I have gained bad (fat) weight, but because I have gained muscle, you get what I mean. And for this reason I weigh more. Again, because muscle weighs more than fat.
2. For abs to show up you need a low body fat percentage. What do I mean by this? When you work your abs every single day, and never work on reducing the percentage of your body fat, it will be like going to war with a fork. Yes, that’s a war you are bound to lose. You will need to reduce the amount of fat that is in your body to see the results you want, trust you me, I learnt this the hard way.

Now that we have this out of the way, we can dwell on why you are not losing that fat and getting the results you want.

Friends, whether you want to gain or lose weight, one thing is a fact, you do not want fat to be what you gain rather be what you lose. Because fat is not only detrimental to our health but also very unattractive. I chose this topic today, because I was that girl that was very self-conscious about her waist. I used to try everything but nothing ever seemed to work for me. It was so bad that I never enjoyed open swimming, crop tops or anything that had me exposing my waist. The Bible says, my people perish for the lack of knowledge. Indeed, today after years of research, corsets wearing, starving myself for days, so many trials and errors, I can confidently say that I have made progress with the tips I am about to share with you guys. The only unfortunate thing about having the waist you want, is, it is not a destination that you arrive at but rather a journey. In other words, it is not a place you arrive to, but rather a habit that you constantly have to keep up with. Hope you get what I mean.
So how high is high body fat? You may ask. Going by medical statistics, body fat higher that 20% in males and 30% in female are considered high. Sad thing is, there is no overnight miracle on reducing your body fat percentage, and in other words, there is no shortcut. Good news is, it is possible, and you just have to take the long road. Sighs. Hey, nothing good comes easy!

So, let’s look at ways we can help our body reduce that fat percentage.

1. Make water your ‘go to’ drink. Oh well, I used to this this is just one of those ‘overrated’ tip. But, I kid you not. My best friend was so determined to lose his belly fat, that he, when I say ‘he’, I mean we (because I was his strength when his body craved that COCA COLA) decided to drink ONLY water for 30 days straight. He lost 3 inches around his belly. Yeah, I was mind blown. How about this, try drinking water only for two weeks straight and share you results. It will be hard but so worth it.

2. Try increasing your physical activity. For example instead of parking super close to the mall., I mean it is always a hustle trying to find close parking anyways, try going for the spot that everyone is always avoiding. Walk longer, it pays off. Or even better increase your running rate in your morning or evening runs. Whatever it is that you do, try double or increase the vigorous-sness. Try the now famous, HIIT exercise (High Intensity Interval Training). It is an advanced form of aerobics designed to strip body fat at a faster rate. An example of a HIIT exercise is: A 3 minute walk, followed by 45 minutes of running for a total of like 15 minutes total. Try it!

3. Be mindful of what you eat. This does not mean, eat little food. No, it means eat the right food. It means increase your lean protein intake. Opt for foods with lower calories. Strategically limit the intake of too much carbohydrates. Foods that are high in carbohydrates include: bread, rice, pastries, sweets, pasta, crackers, chips, English muffins, and bagels. I know guys, I swear, I loved bread SO much, this literally broke my heart. I still eat bread, just not as much as I used to. Eat more fermented foods like yoghurt, the good bacteria helps maintain a healthy weight. Avoid sugar as much a as you possibly can. This was not hard on me because I genuinely dislike sugary stuff, but for those with a sweet tooth, try the best you can to reduce the sugar intake, your body will thank you. Cut back on your alcohol intake and fast food intake, if possible eliminate these bad habits entirely. Try and incorporate a good amount of fruits and vegetables into your daily diet and just watch out for the beautiful changes in your body.

4. Try and document your journey, get yourself a scale if possible. And get your measurements if you like. All this will help you monitor and stay on track on your journey to a healthier you. And child, don’t be discouraged when you do not see changes soon enough. It took a while before I could see results but trust you me, when they show up, THEY WILL SHOW UP. Remember it is all about persistence! No matter what, just keep on going!

5. Last but not least, work out and be patient with yourself. Like I said this is not an overnight success and never will be. It will take some time, but it will show as long as you are patient and consistent. Continue to work out as a combination of exercise and these good habits will definitely yield great results.


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Irene K

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