10 Different Ways to Get Rid of Excess Fat 

1. Eat healthy foods.

The most important factor in reducing excess fat is eating. Because eating good food that is full of nutrients, in addition to not causing fat to accumulate, it also helps the body reduce fat better. The metabolism system works efficiently and helps reduce the accumulation of excess fat.

2. Control calories

Even though you eat healthy food, it should be in the right amount, enough for your body to use each day. Controlling calories to be just right, not too much, and balanced with your body’s metabolism will help reduce excess fat. It is recommended to record the food you eat each day (Food Diary) to analyze the proportions of each type of food you eat and what you should increase or decrease. 

3. Drink water. 

Drinking enough water helps the body burn more calories. Because water lowers body temperature, the body must burn more energy to ufabet https://ufabet999.app balance the heat. As a result, food and energy are burned as well. Helps reduce excess fat. And drinking plenty of water before eating helps reduce appetite. Controls us from eating too much. However, you should drink plain water. Avoid sweet drinks and drinks with high sugar.

4. Exercise

People who have excess fat and are not in shape should start exercising more, along with choosing good food. Cardio exercises for 30-45 minutes or more will help use up excess fat energy by using oxygen to burn energy from sugar and fat in a condition where the heart beats at a rate of 130-150 times/minute, such as walking, running, aerobics, jumping rope, swimming, cycling. 

5. Avoid alcoholic beverages.

Alcoholic beverages are something that you should try to reduce the amount of consumption or avoid as much as possible if you want to lose excess fat and have good health. Alcohol makes signals of fullness, hunger, and appetite not work properly. Each time we drink alcohol, we drink a lot, along with eating various snacks, causing us to receive excessive energy that the body does not use.

6. Eat high-protein, low-fat foods.

If you want to reduce excess fat, you should check the food you eat each day to see if you are eating enough of the necessary food, especially protein, which many people often overlook, which plays an important role in building muscle. If you have more muscle mass, your body will burn more energy. And when you eat enough protein together with weight training, it will help you not gain weight easily when you go back to eating the same food. And you should avoid eating food that uses oil and is high in fat, such as frying. 

7. Avoid eating ready-to-eat or processed foods.

Processed foods such as sausages, frozen foods, bread, margarine, ice cream are high-energy foods and often contain high amounts of sugar, sodium, and saturated fat. When eaten in large amounts, the body receives more calories than it should receive per day. When the body does not burn it all off, it leads to the problem of fat accumulation. In addition, eating too much processed food also affects health, including obesity, diabetes, and high blood pressure.

8. Stop smoking.

Smoking causes the body to receive nicotine, which affects the process of burning cholesterol (increases the body’s metabolic rate, but this only happens for a short period of time. When you stop smoking, your metabolism will decrease, causing weight gain). In addition to causing fat to accumulate, it also causes blood vessels to become clogged faster because the body cannot send cholesterol to the liver to be eliminated from the body.

9. Move your body more often.

Moving your body during the day will help increase energy burning by 100-200 calories per day, especially for people who have to sit and work all day without moving anywhere. This will easily cause fat to accumulate, leading to the problem of a potbelly. Therefore, in 1 hour, you should rest your eyes or get up and walk around, and move your body. This will help reduce fat accumulation incredibly.

10. Eat healthy snacks.

For those who like to snack or eat snacks during the day, it is recommended to find snacks that are high in nutrients and low in fat, such as fruits, various nuts, diced carrots, crispy vegetables, to replace fried snacks. This will help reduce irritability during the day from not eating sweets or snacks.