This Article will Help You. To Loss Fat Scientifically Proven Ways.These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.

1. Men are from Mars, women are from Venus…
And the differences extend to how our bodies store, process, and burn fat.
What’s a healthy body fat percentage?
For women it’s thought to be somewhere between 21 to 35 percent.
For men, this sweet spot falls somewhere between 8 to 24 percent.
Other factors matter too, like age, lifestyle, and body type.
Little-to-no fat is little-to-no good
Having too little body fat can be just as dangerous as having too much. Your body needs a
certain level of “essential fat” in order to function optimally.
This means maintaining a minimum body fat percentage between 10 to 13 percent for women
and 2 to 5 percent for men. Falling below that can cause a bunch of unpleasantness, including:
● vitamin deficiencies
● increased risk of heart disease
● nervous system damage
● aweakened immune system
● diabetes
● fertility issues
Without body fat, your body may even start to break down muscle, which can make you feel
weak and tired.

2. So how much fat is on me?
There are many ways to measure body fat percentage. Some are simple and affordable, while
others are a little more pricey and may not be super accurate.
Some different ways to measure body fat include:
● skinfold calipers
● hydrostatic weighing
● dual-energy x-ray absorptiometry (DXA)
● body circumference measuring
For the most accurate body fatmea
surement, turn to a doctor or trainer. Weight and size charts aren’t
one-size-fits-all, as they don’t consider key factors for a person’s overall health. And health is
what matters most.
How do I lose fat without losing muscle?
Having muscle mass helps you burn fat faster. Studies have shown that quick weight loss
results in more accompanying muscle loss than gradual weight loss.
That’s a reason to slow down, stop obsessing over calorie counting, and focus on preserving
those sweet muscles.
And don’t obsess over the scale. A small amount of muscle weighs more than a large amount of
fat, so the readings can be discouraging and misleading.
Instead, track body measurements with a tape measure and a notebook — the OG fitness
“app.”
This way to the gun show
Even if you don’t consider yourself a body builder, carrying your own body weight around all the
time does build muscle. And the more weight you’re carrying around, the more muscle you have
(snap!) — so what if it’s hiding under a few rolls?
The following tips for burning fat also help maintain muscle mass in the process.

3. 1. Strong is the new skinny
Strength training (aka resistance training) may conjure up images of extreme bodybuilders or
Mac from “It’s Always Sunny in Philadelphia.” But it’s not all about getting jacked.
Successful strength training requires contracting your muscles against a resisting force such as
from lifting weights or supporting your bodyweight in a yoga pose.
One study showed that 10 weeks of resistance training may boost the number of calories
burned while resting by 7 percent and reduce body fat by 4 pounds (1.8 kg). Burning calories
while at rest? Sign us up!
In another study, weight training reduced visceral fat (internal belly fat) by 78 percent in folks
with metabolic syndrome.
Visceral fat may sound like a Marvel villain, but it’s actually a type of fat that forms around the
organs in your belly and can lead to dangerous consequences. You can fight off the evil visceral
fat by adding strength training into your workout regime.
The most common form of strength training is — you guessed it — weight lifting. But if pumping
iron isn’t your thing, you can try yoga, gym machines, exercise bands, or rearranging furniture in
your house to achieve the same results.
Bottom line
Strength training in the form of weight lifting, yoga, or other resistance equipment is a great way
to decrease unhealthy belly fat (the kind around your organs), increase muscle mass, and burn
more calories while at rest.
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2. HIIT me baby, one more time
High intensity interval training (HIIT), is a type of high-energy workout that combines bursts of
intensity with short periods of rest to keep your heart rate up and at ‘em.
It burns more calories in a shorter amount of time than other forms of cardio, and has been
shown to increase fat loss.
One study showed that HIIT burns up to 30 percent more calories than doing other forms of
cardio for the same amount of time.

4. Ready to give it a try? On your next walk or run, try alternating between walking and sprinting
for 30 seconds at a time. Recovering your breath without stopping your activity (known as active
recovery) will improve your overall fitness.
Sounds like a “HIIT” to us! #DadJoke
Bottom line
HIIT exercises can help amp up fat burning and crunch calories in a shorter amount of time than
other exercises can.
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3. Don’t say “no” to cardio
Walking, running, dancing, and kickboxing are all forms of cardio (aka aerobic exercise). This
type of exercise conditions your heart and lungs.
Research suggests 20 to 40 minutes of moderate to hardcore cardio per day is ideal for burning
visceral fat and reaping other fat loss and metabolism-boosting benefits.
Need some Info? Try swimming, biking, running, or chasing your dog around.
Bottom line
Just 20 to 40 minutes a day of aerobic exercise, like running, can help you jump-start fat loss.
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4. Pour a refreshing (shot) glass of… vinegar?
Hear us out! Research has shown that consuming vinegar promotes heart health, controls blood
sugar, and fires up your body’s fat-burning furnace.
A 2018 study revealed that tossing back 1 to 2 tablespoons of vinegar every day for 12 weeks
was helpful in lowering body weight, decreasing belly fat, and shrinking the waistline.
Is it magic? Not really, it just fills you up and keeps your appetite at bay.
So the next time your BFF asks if you want tater tots, say “no way brah — I’m chugging apple
cider vinegar” (aka ACV).

5. Fo’ reals — dilute some ACV with water and drink it with meals to curb overeating. Not a fan?
Add vinegar to salad dressings, marinades, and sauces.
Bottom line
Consuming 1 to 2 tablespoons of vinegar per day can help you cut extra calories and burn body
fat by keeping you full.
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5. Move (bleep), get out the whey!
Protein is more than just a supplement you blend into your post-workout smoothie. Found in a
variety of delicious and nutritious foods, protein can curb your appetite and burn body fat —
including our old arch nemesis, visceral fat.
According to one study, eating a high-protein diet helps your body boost metabolism and retain
muscle mass.
Examples of protein-rich foods include:
● eggs
● chicken
● almonds
● oats
● broccoli
● lean beef
● quinoa
● fish
Protein will also help you feel full for longer — helping reduce overall calorie intake.
Bottom line
Add protein to your diet to burn more fat, reduce hunger, and maintain muscle mass.
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6. Are you a good fat, or a bad fat?
In the magical land of nutrition, not all fats are created equal. While some fats are wicked (we’re
looking at you trans fats), some fats are actually good for you.

6. Because fat takes its sweet time in the digestive tract, it takes longer for your stomach to empty
afterward. Much like protein, fat fills you up and suppresses hunger.
Try these delicious fats:
● avocados
● nuts
● seeds
● coconut oil
● olive oil
Word of caution: Even though they’re super delicious and a necessary part of a healthy diet,
they’re still high in calories. So a little serving goes a long way.
Bottom line
Fat digests slowly, keeping you full for longer. Avoid trans fats, but eat healthy fats like olive oil
and avocados.
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7. Royals should be refined, not carbs
If the word refined sounds classy, it’s actually anything but… when it comes to carbs, at least.
Refined carbs have undergone processing to remove bran and germ from grains. This means
their fiber and nutritional awesomeness has also been stripped away.
What’s more, consuming too many refined carbs can lead to fat gain, specifically — (dun dun
dun) visceral fat.
By reducing the amount of refined carbs in your diet, you can reduce the amount of fat build-up
in your body.
Refined carbs are found in some of the yummiest party foods, such as pastries, pastas, and
cereals. Because they often have a high glycemic index, these sneaky carbs can increase the
ebbs and flows of your blood sugar levels — leaving you all sorts of hangry.
Try swapping out refined carbs with delicious whole-grain alternatives, like quinoa, barley, oats,
and whole wheat. We guarantee you’ll feel happier and healthier when you do!
Bottom line

7. Refined carbs make us hangry — literally. They’re stripped of their nutrients, they raise blood
sugar levels, and they increase belly fat. Go whole wheat and whole grain, or bust.
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8. Fiber arts
Soluble fiber moves through your digestive system slowly, absorbing water as it goes and
making you feel full for a long time.
A 2012 study that included 1,114 adults found those who increased their soluble fiber intake by
10 grams per day saw a loss of 3.7 percent in belly fat over 5 years without changing their diet
or exercise habits!
In the same study, increased fiber intake helped participants lose almost 4.4 pounds (2 kg)
during a 4 month span of time.
Fill up on these high-fiber foods:
● fruit
● veggies
● whole grains
● nuts and seeds
● Bottom line
Eating a high-fiber diet will boost your overall health while helping you stay lean.
9. Sayonara soda & bye-bye booze!
Regularly sipping on sweetened beverages like soda, juice, and frappuccinos can add tons of
empty calories, which can contribute to body fat.
Another culprit? Alcohol. Booze contains a bevy of calories — and it’s generally not listed on the
bottle. So that rosé you’re sipping during The Bachelor every week contains more calories than
empty promises made in the fantasy suite.
Alcohol also lowers your inhibitions, which can cause you to overindulge or make unhealthy
food choices.
What’s more, studies show that these types of drinks are also linked to increased belly fat.

8. Swapping these drinks for a refreshing glass of water or sparkling essence water is a refreshing,
zero-calorie alternative.
Another alternative is hot or iced green tea. It’s loaded with antioxidants and caffeine to boost
your energy, immune system, and fat-burning potential at the same time.
Can’t quit those calorie-rich drinks? Start small. Swap one or two of your sugary drinks each day
with water or green tea, or replace that rosé with a single glass of heart-healthy red. You’ll soon
reap the benefits!
Bottom line
Sugary drinks and alcohol are high in calories and increase the risk of belly fat. Boost weight
loss and burn fat by switching to water or green tea.
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10. Be pro-biotic
Probiotics are a type of good bacteria that targets your gut.
In a recent review of 15 different studies, researchers found that those who added probiotic
supplements to their regular diet showed a decrease in weight and body fat percentage,
compared to those who were given a placebo.
Adding probiotics to your diet is as simple as taking a daily supplement or eating yogurt, kefir,
tempeh, sauerkraut, or kombucha.
Bottom line
Probiotics promote gut health, which can help you lose weight and reduce fat.
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11. But first...coffee
For those of us who worship at the temple of Starbucks, here’s some welcome news: coffee can
aid in weight loss!
Coffee contains caffeine, which stimulates the body’s nervous system, helping to rev up your
metabolism and break down fat.

9. Studies have revealed that caffeine can boost your metabolism (and energy levels) by 3 to 11
percent! With more energy comes more activity, which is perfect for pushing through those early
morning or evening workouts.
In fact, one study of 2,623 people found higher caffeine consumption was linked to maintaining
weight loss.
Bottom line
The caffeine in coffee stimulates the nervous system, speeds up metabolism, and bolsters fat
breakdown. Have another cuppa.
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12. Unleash your inner Iron-(wo)man
Who knew pumping iron and consuming it burned fat? Iron is an essential mineral that your
body needs in order to create healthy blood cells.
Most folks don’t get enough iron and are at risk for adverse effects of iron deficiency. This is
even more prevalent for women, kids, and those who are vegan or vegetarian.
Low iron levels can affect your thyroid — a gland found in your neck that produces hormones
which keep your metabolism in check.
Low iron levels can throw your thyroid out of whack, stalling its ability to produce these
important hormones, leading to weight gain, fatigue, weakness, and a slew of other crummy
effects.
In one study, 21 women who were treated for iron deficiencies not only lost body weight, they
also saw smaller waistlines.
Having low iron levels can cause headaches and make you tired, dizzy, or short of breath.
Have your iron levels checked at your next physical. A simple blood test can signal if you need
to take a supplement.
Food sources of iron include:
● meat
● seafood
● fortified grains

10. ● dried fruits
● leafy greens
● Bottom line
Low iron levels can throw your thyroid out of whack, which can lead to tiredness, weakness, and
a slowed metabolism. Consider eating iron-rich foods or adding a daily supplement to your
regimen.
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