Most people nowadays are unaware of the fact that they are gaining weight and losing their body shape. The amount of excess fat settling in their body is just putting them in danger and they may face many health and physical issues. Most of you don’t know what exactly body fat is? How it increases in your body and what percentage of fat is good for men and women? This article will answer the most asked questions about body fat and will guide in different ways how to burn it out.
Our body is made up of many basic components and one of this is fat. The other major components can be bones, organs, muscles, water and blood. Organs are further classified as the brain, lungs, kidneys, stomach, liver, gall bladder, intestine etc. These all components must be in proper functioning state in order to live a healthy life. There are two types of fat that our body carries and help us in good and bad ways. They are essential fats and the other is storage fat, let see what they really mean.
- Essential fat implies the positive fat that is required for the normal functioning of the body. It is mainly stored in muscles, organs, bone marrows and central nervous system in small amounts. Men carry 3% of the essential fats while women carry a higher percentage that is 12%. It is all because their essential fats also include some other specific organs like breast, pelvis, sex-organs, hips and thighs that men usually don’t have or carry in small amount. Most of the sex-specific fat is termed dangerous for normal reproduction.
- Storage fat is the one which is gathered underneath our skin, in our muscles and in different parts of our body. Our internal body organs are also protected by this type of fat which is layered upon these organs just to protect them from any sort of injuries. Men and women both can carry similar amount of storage fat.
Other than playing a positive role to protect your body, this storage fat can become a form of danger for you if its percentage increases drastically in your body. Most storage fat in your body has a tendency to expand but the amount of time it takes to expands depends upon the person consuming saturated and unsaturated fats in his body or if he doesn’t have the heart to burnout those extra pounds that he has gained because of increased fat. If too much storage fat is dangerous for your health than too little can also cause you some health issues. The percentage of storage fat varies from gender to gender and age to age. The most normal amount of fat for men is 8-19% while women can carry up to 21-35% of storage fat in their body.
Because of our disturbed diet, junk food, inorganic food products and consumption of carbonated drinks, our body mass is increasing and it is all because of the increased storage fat in our body. These factors literally increase the harmful fat in our body that can lead to some serious consequences. These calorie dense foods when consumed will increase the percentage of fat in your body and will lessen the muscle. Heart attacks, strokes, arthritis and many other diseases are the most common examples of increased fat over our special organs. This excess fat lets the organ stop functioning or they just make them to function improperly.
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If you are really looking for how to lose weight fast and get rid of this kind of destructive fat, one has to change his or her lifestyle. Exercise, proper diet, and detoxification can enable you to burnout those extra calories that are not required in your daily consumption. You should definitely increase your water intake as well because drinking more water can not only help you in losing weight fast but there are also many more benefits of drinking water. You just have to make yourself active and start following a weight loss regime. Get into shape this year and shock the world. We are here to provide you a wide list of fat burning foods that are going to help you out in losing this big belly.
42. Healthy Eggs
Eggs are an excellent source of protein which is very efficient in burning fat. Protein is very good in burning calories as our body uses more energy in breaking down protein foods than other foods. Protein not only burns fat but also helps in muscle building. According to a study by the Journal of Nutrition, having two eggs in the breakfast provide 400 less calories than eating bagels.
41. Low Fat Dairy Products
Low fat dairy products are rich in vitamin D and calcium, which are very helpful in reducing fat and muscle building. According to researchers, low fat milk, yogurt and cheese are very good fat burning foods. Daily use of these foods in meals improves metabolism and increase weight loss twice as much than the people who don’t use them.
40. Flax Seeds
Flax seeds are one of the world’s healthiest foods. These seeds are composed of Omega-3s and fiber that helps you to reduce weight and maintain the shape of your body. When we talk about antioxidants the first thing that comes in our mind are fruits and vegetables but this is not all. They are not the only one which is antioxidant rich foods but flax seeds are. These contain some high amount of polyphenol antioxidants that are much higher in flax seeds as compared to many other fruits and vegetables. It also contains some good fatty acids that help to boost your metabolism and also fulfills the detoxification purpose. Intake of flax seeds can reduce the amount of bad cholesterol and becomes one of the superfoods that will help you to burnout the excess fat your body is carrying. The procedure of taking flax seeds is very simple.
- Take not more than a teaspoon of flax seeds with a glass of warm water.
- Sprinkle some of it on the food you are going to have for lunch or dinner.
One can seek some divine pleasure from this fruit along with many other health benefits. The most amazing thing about this fruit is that it helps to reduce weight which is not actually the weight itself but burns out fat. This beautiful fruit is filled with some colorful antioxidants that make its color more attractive. These antioxidants help to reduce access fat and gives energy on the other hand. These are also a great source of vitamin C, K and magnesium that helps to detoxify your body and get rids of the bad fat by suppressing it. Benefits of blueberries also contain fiber and copper that helps to retain the immune system and burns the extra fat and sugar. No one can resist the amazing flavor and taste of this delicious fruit.
- Try to eat plain berries without any additional sugar.
- You can also have these wonderful blueberries with some other fruits in a fruit salad.
- Avoid any sort of cream or sugar which are one of the purposes of excess fat.
NOTE: Try to have these fruits before having any main course.
38. Turkey Breast
Lean meat can be a source of energy for many people who are on a diet. If you want to lose some extra kilos and bulging fat from your tummy, then having turkey breast is the best option. This type of meat is way convenient to have in any kind of physical weakness as it is a good source of lean protein. People who are on no-carb or low-carb diet can have it cooked in different methods that suit your taste. If you are not taking carbohydrates then you can balance it out by taking this amazing lean meat. Other than the leg, meat from the breast part has fewer calories because it contains less fat. It is highly recommended to avoid red meat.
This is also best for the people who are doing fitness training and want to build up their muscles. It increases your metabolism and provides excess calories that you can burn out in one day. Turkey breast can be taken in boiled, steamed, baked or sautéed form. Avoid deep frying them as excess oil is another form of excess fat. Try it out with some raw vegetable salad as a sideline.
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37. Greek Yogurt
Some of the amazing dairy products really help out to increase ones metabolism and reduce fat. Greek yogurt is one healthy form of yogurt that is grabbing some extra attention to be used in food and is meant for special diet. This special form of yogurt contains high proteins and less sugar than the ordinary yogurt we eat. The protein helps to fulfill the desire to have extra food that enables one to reduce fat and still feel energetic.
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Greek yogurt is one form of ordinary yogurt where all the excess water is trained out and it is also de-creamed to reduce those extra calories. It can be a best substitution to mayonnaise, sour cream, cream cheese and will help you to shed off those extra pounds and gaining fat. Follow these points to see how you can utilize Greek yogurt in your daily cooking.
- You can take Greek yogurt all alone and enjoy with a spoon. Do not add any sort of sugar if you are in a weight loss plan.
- Take some Greek yogurt and mix in some chopped fruits to indulge in the flavor along with working out on your calories.
- Greek yogurt can be used for baking purposes instead of ordinary yogurt, other fats and oil.
Salmon can be one good source of protein for your diet. It contains Omega-3 that can help to build a healthy diet. Salmon on the other hand is low in saturated fats, so one has to try and test first how it works for your body. If taking salmon helps you to reduce your weight then certainly its one good source of healthy diet for you. People sometimes don’t take it as one of the good source of diet, for them it seems to be quite fatty and must not be included in superfoods.
However, read thoroughly about the 15 fishes to say away from.
Being a good source of protein, salmon will keep you energized and above all its one healthy intake. There are loads of salmon recipes that can make it worth eating without the use of any extra fat. Steam it, bake it and have it.
35. Organic Apple Cider Vinegar
Organic apple cider vinegar can help you out in reducing excess weight. The enzymes present in this vinegar helps to stimulate the digestion system and make it to function fast and properly. Some very good and gradual weight loss results have been noted that makes it one of the best organic foods to get rid of those extra pounds.
Apple cider vinegar must not be consumed directly. The most recommended method is to dilute it with some water and drink it before every meal. It helps in the proper digestion of food so that your body can make use of proper nutrients this food is containing. One very big benefit of this vinegar is that it suppresses your appetite and helps you to become less hungry. In general it minimizes your food plan to one extent that will never let you go fat again. Have a look at some of the benefits of apple cider vinegar.
34. Green Tea
Green tea is labeled as the best antioxidant drink so far. Being an amazing detoxifying agent, it can also help you out to shed those extra kilos. It contains catechin which is a natural phenol and antioxidant that helps you to reduce weight and stay fit. Green tea increases the burning process of fat and calories and makes your day quite refreshing.
Green tea is a form of less refined tea, thus it retains its actual qualities. Its amazing qualities make it a superstar among all the superfoods. Green tea benefits are amazing and it should be consumed on the daily basis, as it refreshes your mind and body. If taken on regular basis it will cleanse out all the bad fat out of your body in a faster pace. For a healthy cup of green tea just boil some water and add green tea leaves. Simmer on low flame for few minutes and enjoy.
Cinnamon is nit just a spice but a miraculous weight losing agent. We cannot simply judge the power of cinnamon. It is not just used for baking and other cooking purposes but has many other amazing benefits. You just have to increase the intake of cinnamon on daily basis to start reducing your fat content. Taking a teaspoon full of cinnamon powder daily can show some amazing and fast results. Cinnamon basically regulates the blood glucose which helps to increase body energy. If you have more energetic, you can workout better which will result in shaping up your body.
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The best property of cinnamon is that it maintains a proper blood sugar level which will reduce your food crazing and you will feel energetic the whole day. Never think of having cinnamon on your cinnamon rolls. Consume it plain or sprinkle it onto your diet food.
Avocado is an ideal fruit for slimming purpose. It has always been misunderstood by many people from quite a long time. It is used to be one of the main ingredients of many fast food chains which lead people with an impression that it contains fat and cannot be used as diet content. But research has proved everyone wrong. Avocado contains unsaturated fats that are also known as good fats. These fats actually help you lose those evil fats that are residing in your body. After consuming it people realized that their assumption about this fruit was wrong and it really helped them out in shedding that extra weight. Want to know how you can use this scrumptious fruit, and then follow these lovely steps to make some diet delicacies. a part from being one of the best fat burning foods Avocado oil for hair is considered one of the best oils for hair growth.
- Thinly slice some avocados and use them in sandwiches.
- Mash it up and use it as per your taste.
- Make a healthy shake by adding skimmed milk.
- Make avocado slices and enjoy it with some baked lean meat.
Read also = Benefits of Avocado
NOTE: Avoid any kind of added sugars as sugar is not meant for diet.
When you look at this melon, you think for a second that is this going to help me lose weight? This sweet and tempting fruit is no doubt one natural produce but the help it offers is just unbelievable. Some people say that they burn out more calories regarding what it contains. The sweet and soft taste is difficult to resist, thereby one can enjoy the taste as well as lose some weight. You can easily add a cantaloupe in your list of food which you would like to have while having a special weight loss diet. No doubt it is sweet, but it’s not at all high in calories the way other fruits are.
Cantaloupes also have fiber that helps to stimulate your digestive system which makes the bowel movement easy, thus another major factor to shed some of the weight. You can simply have it as a major part of a fruit salad with other diet conscious fruits like strawberries, apples, honeydew or you can simple tweak and eat some of it alone.
30. Soup Surprise
If you don’t feel like eating those superfoods raw or plain cooked then do one thing, soup them up. This way they will be more edible and their benefits will double. Having a soup can be one of the best options of weight loss regime. It helps to improve your digestion and you can combine different foods to make one grand soup dish filled with vitamin, minerals and proteins.
Soup is just like a surprise in your mouth. You don’t know what flavors are going to tickle your taste buds. You can have some soup as a starter or make it as a main course with some lavish ingredients. Make sure you are not using any high-calorie foods to make your favorite soup. Try to chop the ingredients as small as possible as they will become mushy and easy to digest. If you are planning a soup diet then keep in mind a few points.
- Don’t try to over spice your soup as it may be harmful to your stomach.
- Add reasonable salt; keep it a little less because excess salt is one bad reason of increased weight.
- Don’t add any type of corn flour to your soup, its all carbohydrates and filled with calories.
- Avoid adding cream at the top, making it rich will spoil your diet regime.
Feb 12, 2016 at 7:33 pm
Thanks to suggest fat brun tips
May 3, 2016 at 3:57 am
I am loving that you touched on the good stuff in this article. This last year Apple cider vinegar has become my best friend and i recommend it to clients all the time. You made a great point on protein too and going organic cause there is so much crap that is put in non organic foods. Anyway I love the article and love finding quality sites to refer clients to for great information. Thank you
Joshua Zitting – Fitness expert and Author