Fat Loss

5 Easy Ways to Reduce Body Fat

Here are five easy ways to reduce body fat that you can start implementing right away. To keep body fat low, you must maintain steady blood sugar levels and high nitrogen levels. You can do this through what you eat and when you eat it. 1. Don’t skip breakfast. Also, don’t wait a long time to eat once you wake up. As soon as you wake up drink a glass of tepid lemon water to help cleanse your liver, the main organ that metabolizes fat. Then consume 300 to 400 calorie breakfast of lean protein and healthy fat. My favorite is 6 egg whites with a tablespoon of parmesan cheese and about an ounce of raw almonds. This will help kick your metabolism into gear and prevent muscle wasting catabolism.

2. Don’t starve yourself. Eat again in 3 to 4 hours, this time, if you have a strong will, stick to just protein and fat. If you are feeling sluggish and in need of carbohydrates, make sure they are very low glycemic carbohydrates. I recommend a protein shake and an ounce of pistachio nuts. Another good option is 1 cup of cottage cheese with 1 cup of apple. That’s around 250 calories and very filling, plus the pectin in the apple will not cause a spike in your blood sugar from the fruit. Don’t like apples or cottage cheese? How about low sugar greek yogurt and 2 ounces of turkey or chicken breast.

3. Drink water. Water helps with hunger as well as helps all metabolic processes work more efficiently. Multiply your weight by .05 and that’s the minimum number of 8 ounce glasses you should drink, plus if you exercise, add in another 8 ounces minimum for each 15 minutes of activity.

4. Be smart with your healthy salad. Salads are great meals for promoting health and fat loss, so long as they contain the right ingredients or more importantly don’t have the wrong ingredients. Opt for dark leafy greens including arugula, kale, and spinach as the base. Fibrous vegetables are great adders to provide fiber and satisfy – examples include broccoli, cauliflower, peppers, mushrooms, squash, and onions. Nuts are good ingredients as well so long as they are not candied! Slivered almonds and toasted seeds come to mind. I recommend a healthy portion of lean protein or fish such as salmon, ahi, chicken or turkey. Dressing should be oil and vinegar or balsamic to avoid sugar. Stay away from the craisins, croutons, heavy cheese and fruits unless they are pears, apples or strawberries. Those have enough fiber to blunt the sugar.

5. Have a before bed snack of protein and healthy fat. This will help with repair and recovery as well as spare muscle while you sleep. I prefer to have a protein shake with some natural peanut butter but other options can include 3 to 4 ounces of lean meat, an ounce of nuts, cottage cheese, low sugar greek yogurt.

As a bonus, to really keep your body functioning at it’s optimum levels, take a daily liquid multi-vitamin and non-heat treated cold water fish oil. These two supplements will make sure your body has all the necessary blueprints it needs to assemble a lean composition. Put these 5 easy ways to reduce body fat to work today and watch what happens in the course of a month, you will be surprised what good nutrition and proper supplementation will do for your health and wellness.