Although a calorie deficit diet is important, it is not enough to lose weight effectively and sustainably. We need to exercise and maintain this regularly as a daily habit, according to the health website Verywellfit (USA).
Regular exercise plays an important role in reducing overall body fat.
To effectively reduce body fat, people need to apply the following methods:
Adjust your diet
Reducing the amount of calories in your daily diet is one of the most effective ways to promote fat burning. By consuming fewer calories than your daily needs, your body is forced to use excess fat for energy, thereby helping you lose fat.
Experts recommend that to avoid negative effects on health, people who are losing weight should not have a deficit of more than 500 calories/day. The diet should prioritize foods rich in protein and fiber. These foods include chicken, beef, brown rice, fruits, vegetables and beans.
Cardio exercise
Cardio exercises such as walking, jogging, cycling, swimming or jumping rope are very effective ways to burn excess fat. Not only that, these exercises also increase the heart rate and the body's ability to absorb oxygen, thereby improving the ability to burn excess fat.
Cardio can be done at a moderate intensity for a long period of time, such as running a few miles or more, or at a high intensity for a shorter period of time, such as sprinting. This depends on your fitness level and personal goals.
Strength training exercises
Strength training, such as weight lifting, pull-ups, and resistance band exercises, not only helps burn fat, but also stimulates muscle growth. The more muscle mass a person has, the easier it is to lose fat. This is because muscle cells have a much higher capacity to burn calories at rest than fat cells.
Adjust some habits
In addition to diet and exercise, some habits such as drinking enough water and getting enough sleep also play an important role in the goal of losing body fat. Drinking plenty of water can help reduce hunger and increase the feeling of fullness, thereby making it easier to adhere to the diet. A well-hydrated body will function more effectively, and the ability to burn fat is also guaranteed to be at its best.
Getting enough sleep is also important because lack of sleep can lead to hormonal imbalances. This contributes to weight gain and difficulty losing weight. The ideal amount of sleep for adults is 7-8 hours per night, according to Verywellfit .
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