There are many people who are too bored to follow natural and traditional methods and go for liposuction. However, this is not sustainable most of the time and in many cases, the body goes back to a chronic condition. Therefore, if you want to lose weight, you have to work. Yes, this is true. Therefore, instead of wasting time and trying to find a magic pill or any shortcut, focus on the following sure-shot methods that will definitely help you reduce fat.
1. Follow Intermittent Fasting or Time Restricted Eating
Intermittent fasting you can go for either 16: 8 and 5: 2 options. One has to fast for 16 hours and eat during the 8-hour window. And in the latter way, you have to reduce your food intake on two days of the week. You can try with 12–14 hours of fasting hours and then gradually reduce the window of eating. The big mess that people make in the eating window consists of fat-rich and high-carb foods that can reverse the fasting state.
2. Include both cardio and resistance training
During a 60-minute training session, you should engage in warm-up exercises, high-intensity interval training exercises such as sprints, speed bikes, elliptical, running stairs, plyometrics, and others, later focusing on weight lifting and Finally finish with Cool. – Exercise. You may also have alternate days for cardio and resistance training. Cardio will help you lose extra fat from storage
3. Eat right and follow a calorie deficit
After following IF, you will have to say a few hours of 6-8 hours of eating which is known as the eating window. During this eating window, you should have foods that are easily digestible and try to include macro and micronutrients. So, ensure proper intake of protein, carbohydrates and fats for proper muscle growth and development as well as weight loss.
For micros, include a daily multivitamin and other essential supplements. Another important aspect is the lack of calories. Reducing the calorie intake by about 10% will play a major role. If your body needs (without exercise) 2,000 calories, you will consume about 1,800 calories during the eating window.
If you are a poor sleeper, chances of poor metabolism are also high. According to a study in the American Journal of Clinical Nutrition, poor sleep can make you opt for high-carb snacks. According to another study, which was conducted at the University of Chicago, sleep-deprived participants chose snacks that had more fat than those who had a good sleep. Therefore, if you are getting up late, you should prioritize sleep to lose fat immediately. Ensure 7-8 hours of sleep every night and have the same sleep cycle.