Health : How do you lose body fat? What are some at home exercises that you can do to lose body fat?

How do you lose body fat? What are some at home exercises that you can do to lose body fat?

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Apr 9, 2018 12:29 PM

Sunita Thapa Magar

Health and Wellness (2016-present)

3w ago

Eat less ... lose weight?!? Here's the other stuff you can do to lose body fat.

1) Don’t diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism – calorie burning. If you’re currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines like those laid out in The Living Health Weight Loss Audio.

2) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.

3) Increase Protein. Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.

4) Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet – staggering your carbohydrate intake is one of the most effective ways to jump start your

metabolism and to burn stubborn fat fast (as outlined in Maximize Your Metabolism and the Living Health Audio Program.)

5) Go Backward. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge “re-sets” the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.

6) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you’ll need the carbs to replenish glycogen and support growth.

7) Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week.

8) Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store. (Journal of Nutrition 116:1272-1278, 1986.)

9) Don’t Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 – 45 minutes at a clip and maintain a high level of intensity.

10) Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training? You don’t build as much muscle density. How about cardio after training? You risk overtraining and the negative hormonal milieu that can stifle the metabolic rate. The best scenario; hit the cardio in the morning – on an empty stomach – get in a few meals and return to the gym later in the day to build muscle density.

11) Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, “Brain serotonin, carbohydrate-craving, obesity, and depression.” Advances in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.

12) Garlic Chicken! Mother Earth’s flavor enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active “brown fat”, increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can't handle raw garlic then use fresh bulbs in you cooking or give supplements a try. (Oi Y, et al., Allyl-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural products with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic and antithrombotic activities. Life Sci 65:2663-2677,1999.)

13) Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown to increase calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. In maximizing fat loss, every calorie counts. (Dullo, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)

14) Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion – say once a week - you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make the body more effective in using and burning fat – as long as calories and carbs remain under control. (Thomas CD et al. Nutrient Balance and Energy Expenditure During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans. Am J Clin Nutr 1992;55:934)

15) Thyroid Support. Irony of Ironies. When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories. One way to get around the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.

16) Write It Down. This one seems simple, but it’s one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down “keeps you honest” and is a tool for reminding you that getting lean is a day by day process.

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Megan Waits

Fitness & Fashion

40w ago

Body fat is best lost through diet primarily, and exercise secondarily. No one can get a six pack or get super shredded by eating whatever and however much while doing weightlifting and cardio on the side. You can, however, lose body fat by eating to meet your weight loss goals, even if you're not super active. Now, the ideal formula for weight loss is a combination of diet and exercise. The diet aspect is simple: you need to eat less calories than your daily energy output. Example: if you eat 1500 calories in a given day but you burn 2000 throughout that given day, you will be in a caloric deficit. You are consuming less than you're using. When this happens, your body has no other option but to turn to body fat stores for energy. Now, you will lose weight whether you do this correctly or incorrectly. If you do it incorrectly, your body will use muscle mass for energy so to speak instead of solely fat. This is called being in a catabolic state, and it is not good. To prevent this, make sure you carefully calculate your macronutrient intake: carbs, fats, and proteins. Protein should be a minimum of 0.5% grams a day per pound of your total weight for an inactive person (you weigh 200 lbs, eat a minimum of 100 grams of protein a day), and at least .75% per lb for an active person (200 lbs = 150 grams a day). Fun fact: you need more protein to lose weight than you do to maintain. Protein kickstarts your metabolism, which you want in good working order to productively lose body fat. Keep your carbs clean (oats, whole grains, rice, etc.) and your fats healthy (coconut oil, avocado, etc.). Eat the most carbs in the morning, and the least in the evening. Drink only water, and if you need a caffeinated beverage, opt for black coffee or green tea. Try not to consume any calories through your drinks. Keep your sugars low, no refined sugars, only naturally occurring ones like fruit or carbs. lower your sodium intake (be careful if you’re active however, you still need salt for electrolytes) to avoid unsightly water retention. Eat a veggie with every meal (low in calories, will keep you full) and stick to lean meats like chicken and turkey.

Now, as far as exercise is concerned, this will assist you in not only burning more calories, but shaping the body you want to end up with after your fat loss. Contrary to to popular belief, weightlifting (if done productively and consistently) can burn a comparable amount of calories to straight cardio. Weight train 3–5 times a week, and do cardio on top of that. Fasted cardio is very effective (cardio first thing in the morning while your body is in a fasted state so it is forced to utilize fat for energy), and HIIT cardio can burn a lot of calories as well. Cardio can be done anywhere, and weight training doesn't have to require dumbells a bench press. Do bodyweight exercises first, then use things like a backpack or books to add weight. ALSO, training alone will not get you abs (you already have them, whether they're coke bottle abs or an 8 pack) they're just hidden underneath your stomach fat.

Consistency is key. Do all that for a couple weeks even and you'll start to see results. Good luck!

Sarah Nelson

lives in The United States of America

17w ago

Just how much body fat you want to lose depends on your goals. Losing body fat is not as easy as it seems. Fat loss is the biggest incentive to train, whether you want to get into shape for a body building contest or to look good for the beach.

Having too much of body fat is associated with cardiovascular diseases, diabetes and more. So you should lose the extra fat in the body to avoid these diseases. Some of the home exercises that you can do to lose body fat are sit ups, running from one corner to another, pushups, shadow boxing, weight lifting and jogging around the house until you sweat. Buying a workout DVD and following the steps also work. Another way to burn the fat fast is skipping with a skipping rope, this is known as High Intensity Interval Training (HIIT). You can also do jumping jacks, which is a very effective home cardio exercise which helps you in reducing body fat.

Tim Ernst

Passionate about working out and helping others to achieve fitenss goals

40w ago

Here is one interval style bodyweight workout that will burn more fat in 8 minutes than an hour of cardio ALL in the comfort of your own home.

One of the most effective workouts you can do that will BOOST your metabolic rate, restore youthful hormones, reverse aging and will make you BURN fat FASTER far after the workout is over are interval style body-weight workouts.

The answer provided below was taken from an article I “Tim Ernst” wrote from my TurnAroundFitness blog. The original article can be found at: 8 Minute Full Body Weight Workout That Burns Fat Fast

As we age it gets harder and harder to lose body fat around are mid section for a number of reasons like:

1. Decline in Growth hormones
2. Decline in Testosterone Production
3. Higher Levels of Cortisol (Stress)
4. Insomnia

Speaking of aging, there are 5 key principles you must apply in order to STOP the rapid onset of aging that’s happening right now, reverse it, and begin “aging backwards” by restoring your body’s natural youth hormones.

These 5 steps reveal the things you absolutely MUST AVOID if you want to slow the aging process, reclaim your health, and achieve your ideal body.

Anyway back to the body weight circuit.

Below you will find one sample “kick ass” body weight workout that will get you ripped and shredded in only 8 minutes.

NOTE: The body weight workout below is a circuit where you will move from one exercise to the next resting for only 15 seconds between exercises. Once you complete the first round, rest for 60 seconds and repeat 2 more times for a total of 3 rounds.

Body Weight Exercise #1 A1. Push-Ups

Rounds 3

Reps 15 hard seconds

Rest 15 seconds then move on to Mountain Climbers

How to perform: Place your hands shoulder width apart and perform a standard push-up as fast as you can for 15 seconds. Then rest for 15 seconds and move on to mountain climbers.

Body Weight Exercise #2 A2. Mountain Climbers

Rounds 3

Reps 15 hard seconds

Rest 15 seconds then move on to Burpee’s

How to perform: Place your hands shoulder width apart in a push-up position and bring your knees in an alternating fashion towards your elbows and do for 15 hard seconds. Then rest for 15 seconds and move on to burpee’s.

Body Weight Exercise #3 A3. Burpee’s

Rounds 3

Reps 15 hard seconds

Rest 15 seconds then move on to High-Knee Drills

How to perform: Stand straight up and quickly bring yourself down in a push-up position, kick your feet out and then bring your feet in and jump straight up off the ground. Do as many as you can for 15 seconds. Then rest for 15 seconds and move on to high-knee drills.

Body Weight Exercise #4 A4. High-Knee Drills

Rounds 3

Reps 15 hard seconds

Rest 15 seconds then move on to Prisoner Squats

How to perform: Stand straight up and quickly bring your knees in a alternating fashion straight up and simply run in place. Do as many as you can in 15 seconds. Then rest for 15 seconds and move on to prisoner squats.

Body Weight Exercise #5 A5. Prisoner Squats

Rounds 3

Reps 15 hard seconds

Rest 15 seconds then rest for 60 seconds and repeat entire circuit (A1-A5) 2 more times for a total of 3 rounds.

How to perform: Stand straight up with your hands behind your head with feet shoulder width apart. Squat up and down and do as many as you can in 15 seconds. Then rest for 60 seconds and repeat entire circuit (A1-A5) 2 more times for a total of 3 rounds.

The next time you go out, here’s a unique exerciseyou can use to help flatten your stomach while driving in the car

Jai Krishna

40w ago

Hi

Fat loss is combo of calorie deficit diet, workouts and cardio.

This can help you with that. FAT LOSS SCIENCE-BELLY FAT, LOVE HANDLES.

More than exercises try first checking your diet. Make sure there is no junk and unnecessary or hidden calories. This alone can have a great impact on you fat loss goals.

Exercises:

You can try,

• push ups
• pull ups
• sit ups(squats)
• Shadow boxing
• dance
• martial arts
• jumping jacks
• high knees, etc.

Hope that helps.

Good luck.

Andrew Djaja

I have a lot of random information

40w ago

Push ups, sit ups, running from one end to the other end of the house/apartment, burpees, extremely fast star jumps (jumping jacks) until you can’t do anymore, weightlifting with the table (put heavy stuff on it if it is too light), shadowboxing, push a kitchen counter as hard as you can repeatedly (or something solid that won’t break)until your shoulder muscles burn, swinging a tennis racket with its casing still on as hard as you can for as long as you can, jog around your house until you sweat. Buy a zumba dvd and imitate what they do but with more effort and do what they do faster in order to make it HIIT (high intensity interval training), do very fast skipping with a skipping rope, heavy lunges.

These are just some of the things you can do to burn fat at home, with gaining some muscles as an added bonus because muscles increase your metabolism—you should also do most of these exercises in the morning so that you will have a boosted metabolism throughout the day. You can also decrease your calorie intake—consume 3/4 of what you usually do.

These are some of the workouts you can follow:

Unnati Bagga

Content and Client Strategist at The Hustler Collective

39w ago

Doing daily household work is good to start with , then add on skipping , jumping jacks .

Try and go for morning walks and if fat is the only issue , have a balanced clean diet aswell .

Once you see results , start with high intensity workouts by following various youtube videos , trust me you dont need to pay huge sums to reduce weight , start at home !!

All the best !!

Xinyu Li

Have been training for 4years. Aesthetics.

39w ago

Try this app. And it is the most professional home workout app. Also, you can customize your diet plan in this app. With real person guiding you each exercise, you will master all techniques soon.

Do not hesitate. Just give it a try.

Google Play: HiFit - Android Apps on Google Play

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