The subject of weight loss and fat reduction is a hot topic in most parts of the world. That’s because many people struggle to lose weight and keep off the fat from their bodies. As a result, some people’s fluctuating waistlines cause them to feel unhappy in their skin, with self-confidence being the only thing they lose.

 

Does that sound like a familiar situation to you? If so, don’t despair because it IS possible to say goodbye to that belly fat once and for all, and start feeling healthier and having more muscle mass. You might be wondering if there is some secret method or technique that you weren’t aware of until now. But, the answer might have been staring you in the face all along! So, with the above in mind, take a look at these 7+ ways to lose body fat and build up your muscle mass:

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1. Eat a balanced diet

 

It might sound like the obvious is getting stated here, but the first thing you should do is eat a balanced diet! The sad truth is that some individuals don’t realise how much of an impact the food they eat makes on their waistline!

 

In general, it makes sense to eat plenty of fresh fruit and vegetables in your meals each day, and include starchy foods that are high in fibre. Examples include potatoes, rice, bread, and pasta. It also makes a difference to include foods high in protein in your diet, like beans and pulses. Note that even those on a plant-based diet (vegetarians and vegans) can get lots of protein without eating meat.

 

2. Lower your intake of salt and sugar

 

Another thing that you should be doing when revising what you consume each day is to limit (or ideally cut out entirely) salt and sugar from your diet. Both salt and sugar are ingredients commonly found in many pre-packaged food and meals, and also processed food products.

 

Salt and sugar usually get incorporated into such foods due to the fact they make things ‘tastier’ and more appealing, and often mask specific tastes, flavours, and scents. Consuming foods high in salt and sugar don’t just contribute to a person’s obesity. They also increase the likelihood of chronic diseases and conditions like diabetes, high blood pressure, and the risk of strokes and heart attacks.

 

3. Stop drinking alcoholic beverages

 

It’s not just certain foods that can contain ingredients that result in obesity. Did you know that drinking alcoholic beverages is also a leading contributor to weight gain? Ethanol, the intoxicating component of alcohol, stimulates ‘reward centres’ in the brain the same way as foods with salt and sugar do.

 

There is plenty of scientific research to suggest that consuming large amounts of alcohol regularly is likely to correlate with eating lots of foods with salt and sugar in them. Also, many consumers of alcoholic drinks find that they often have increased appetites after drinking several beers or spirits.

 

4. Have an exercise regime in place

 

There’s no denying that getting plenty of regular exercises means you can physically stay in shape and burn off any body fat quicker than with a simple diet change. The question is, what type of exercise is best to get rid of the belly fat? Well, it turns out that any kind of exercise regime will do, as long as you carry it out for a minimum of 30 minutes a day.

 

You don’t have to go and hit the gym every morning before work, for example. Your regular exercises could simply consist of taking a walk around the block each day or perhaps walking to work and back instead of using the car.

 

5. Take some supplements

 

It’s no secret that many people lead busy lives these days and as a result, sometimes forgetting to eat well or even do enough exercise. If that sounds like the sort of thing you are likely to do, it could make sense for you to take some supplements.

 

The supplements that you buy can range from simple vitamins such as C and B12, through to fat-burning products such as those from retailers like Muscle Rage. If you are unsure which supplements will work best for your individual needs and lifestyle requirements, consult a doctor first. That way, you can become guided by the expert opinion of a qualified medical professional.

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6. Drink plenty of water each day

 

Every single human being on the planet needs water to survive. While recommendations vary, most suggest that drinking between four to eight glasses of water each day. The reason for drinking plenty of water daily is simple: water helps your body to flush toxins out of its system.

 

Sometimes, we confuse thirst for hunger and those of us that do that more often than not are the ones that will quickly pile on the pounds. The amount of water you should consume approximately will also depend on your height and weight. If you’re in doubt about how much you personally should drink, consider discussing the problem with your GP.

 

7. Lower your intake of refined carbohydrates

 

So, what exactly are refined carbs? In a nutshell, refined carbs are foods such as sugar, sweets, and white bread. If you eat too many refined carbs, you will almost certainly pile on the pounds and increase your belly fat! That’s why you should lower – or even completely obliterate – refined carbohydrates from your diet.

 

Refined sugars and grains are quite prevalent in many pre-packaged food products that people eat daily. Before you buy any food products, you should check the nutrition information to see if they contain high amounts of refined carbohydrates. One thing you should bear in mind is that carbs are good for you, but refined ones not so much!

 

8. Remember that losing weight isn’t just calorie counting

 

Some folks that end up having a yo-yo effect on their weight loss put calorie counting at the forefront of what they do. And that’s the reason why their weight keeps fluctuating all the time! The thing about losing weight is that you shouldn’t focus solely on the number of calories you consume, or even your BMI (body mass index).

 

What you should focus on is what types of foods and drinks you consume, and how often you exercise. Calorie counting makes up only a small part of any weight-loss plan.

 

9. Track what you eat with a smartphone app

 

Did you know there are many smartphone apps on the Apple and Android app stores you can use to help you with your weight-loss journey? Some of them let you scan in barcodes of the foods and drinks you consume so that you can track what you have each day.

 

Food-tracking apps will also give you a breakdown of the nutritional value of your meals and drinks. That way, you can determine which things you should consume more of each day and the ones that are best to avoid for weight-loss purposes.

 

10. Set yourself achievable weight-loss goals

 

Last, but not least, it makes perfect sense to set yourself goals that you can achieve on your weight-loss journey. After all; the last thing you want to do is set goals that are unrealistic and will only make you feel even more sad about your weight!

 

Some people find it easier to work with personal trainers or fitness coaches, as they can help devise achievable weight-loss goals.