Good physical fitness and a healthy lifestyle are goals that many people have throughout the year. To achieve them, in some cases it is essential to lose body fat, and metabolism plays a fundamental role in this process. There are two ways to activate the metabolism:
- Cardiovascular exercise
- Strength training.
When we are at rest, having good muscle mass increases our metabolic expenditure because we use energy substrates, whether glucose or fat, helping us to lose weight.
So, if your goal is to lose fat and get in shape, keep reading because we share some tips and healthy habits to help you achieve it.
Tips for Losing Body Fat
To lose body fat, it is essential to follow a balanced diet rich in nutrients, protein, vegetables and fruit, while avoiding processed foods and foods high in sugar. It is also important to incorporate a routine of cardiovascular and strength exercises into your daily life to successfully lose weight.
Cardiovascular Exercise
Cardiovascular exercise is a good way to activate the body. If you cannot go to the gym or do not have time to exercise outdoors, here are some very simple exercises you can do at home:
- Jogging on the spot
- Moving your legs apart and together while performing small jumps
- Walking up and down stairs
Strength Training
Strength training helps with body fat loss and can also be done without going to the gym. Using a chair placed against a wall to prevent injury, we can raise and lower the buttocks in sets lasting between 30 seconds and 1 minute, depending on each person’s endurance. Active rest periods of around 45 seconds between sets are recommended to promote metabolic expenditure (the more the heart pumps, the more blood it circulates and the more energy it uses).
Healthy Diet
A balanced diet that includes a minimum amount of vegetables and fruit is essential for achieving body fat loss, as is maintaining a regular eating routine.
The first meal of the day, breakfast, is vital because if we are going to perform any physical activity, we need enough energy to do so and to help us start the day.
Reducing Processed Foods
If your diet is based on processed foods, eliminate them as soon as possible. These types of foods are not beneficial for our body because when food is processed, the energy it provides is reduced and the body has greater difficulty using it as an energy source.
Healthy Habits for Reducing Body Fat
To lose body fat, it is important to maintain a healthy lifestyle. This can be achieved by adopting daily habits that help maintain fat and weight loss over time.
Daily Exercise Routine
A daily exercise routine is essential for achieving our fat-loss goals. For this habit to be effective, it should incorporate both cardiovascular exercise and strength training to increase calorie expenditure and build muscle.
Another habit we can incorporate into our daily exercise routine is breathing exercises. We become tired when exercising because of the physical effort involved, so improving our breathing and adopting a breathing routine in the morning, at midday and in the evening can help the diaphragm transport oxygen more efficiently and improve post-exercise recovery.
Stress Management
Managing stress is also a healthy habit that should be incorporated when trying to lose body fat. Planning the days and times you are going to exercise, as well as the type of exercise you will do each day, can help you organise your daily routine more effectively and manage it in the best possible way.
Setting Your Goals
When trying to lose body fat, it is essential to set goals that can be achieved within a specific period of time. Everyone is different, which is why goals should be tailored to each individual, as well as being realistic and measurable.
And don’t forget: patience and perseverance are two very good allies when it comes to achieving our goals.
Treatment for Reducing Body Fat
At Clínica Planas, we have the latest technology to help combat body fat. In addition to the tips and habits we have recommended, we can support fat reduction with treatments such as Lipo Vaser.
Lipo Vaser
Lipo Vaser is an innovative, state-of-the-art technology that works similarly to liposuction, liquefying the fat to facilitate its removal and extraction from the body.
This technology is designed to differentiate fatty tissue from other important tissues in the body and target only the areas where fat has accumulated. Another advantage of this treatment is that it can be used on both larger areas and smaller areas of the body.
RECOMMENDED TREATMENTS
Fitness Nutrition
Healthy eating doesn’t have to mean boring food. Book your first free consultation here and take a step towards achieving your goals.
Personal Trainer
To help you develop healthy physical activity habits and achieve your goals, we offer a personalised training service.
Lipo Vaser
State-of-the-art ultrasound technology that allows the body to be sculpted and localised fat to be removed from any area without postoperative discomfort.
