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Most people struggle with losing body fat even after trying many different methods. If that’s the case for you, there’s a high chance you could be going about it the wrong way. Scientifically proven weight loss techniques can be a better option to help you achieve your goals. However, it’s important to note that success requires consistent effort and adherence to proper practices even with these methods.
Worldwide obesity has nearly tripled since 1975, mainly due to poor lifestyle choices and a lack of awareness about effective weight loss methods. While many weight loss strategies may seem promising, most fail to deliver sustainable results. That’s why it’s essential to consider science-backed methods for losing body fat, which can be more effective and better for your overall health. This article lists several methods you can use:
1. Fat removal procedures
Fat removal procedures are relatively new technologies that have been proven to help reduce body fat. These procedures target specific body areas through freezing, suction, and other mechanisms. While non-invasive fat removal procedures are effective, with minimal downtime and almost no side effects, you can also consider intrusive procedures like liposuction for more practical and quicker body fat reduction.
Below are some of the most prominent fat removal procedures you can try:
- Cryolipolysis: This non-invasive procedure uses controlled cooling to freeze and obliterate fat on specific body areas, including the flanks, abdomen, and thighs.
- Laser Lipolysis: This fat removal method uses heat to destroy fat cells. It’s important to note that a qualified practitioner should only administer the treatment to ensure safety and effectiveness.
- High-Intensity Focused Ultrasound: This method uses ultrasound waves to target and destroy fat cells in specific areas of the body.
- Liposuction: This is typically more intrusive than other fat removal procedures. It removes excess fat from specific areas, such as the thighs, abdomen, and arms, by inserting a cannula into the targeted area and suctioning out the fat cells.
Another practical technology that reduces body fat while helping you build muscle is Emsculpt NEO. It uses electromagnetic and radiofrequency energy to cause involuntary muscle contractions similar to those during intense exercises, leading to fat loss and a sculpted body. Other proven methods include ultrasonic cavitation and injection lipolysis.
It’s important to note that these procedures can be expensive and may not be covered by insurance. Additionally, all procedures carry some risks, such as infection, bleeding, or scarring. It’s crucial to consult with a qualified practitioner before undergoing any fat removal procedure to discuss the potential risks and benefits and to determine which method is best for you.
2. Resistance training
Resistance training involves weightlifting and other intense body exercises to increase metabolism and help you build mass, making it an effective way to lose body fat. Some examples of resistance training exercises include squats, lunges, push-ups, and lifting weights.
Unlike crash diets and other weight loss methods, resistance training may seem more difficult at first, as it requires a more disciplined approach and endurance, but the results are often sustainable.
Resistance training also minimizes your risk of chronic diseases. Research has shown that just 75 minutes of intense weekly activity can reduce mortality risk by 21% to 23%. Furthermore, it can increase your muscle strength and improve your bone density, reducing the risk of fractures and osteoporosis. By incorporating resistance training into your weight loss routine, you can improve your overall well-being.
However, it’s essential to approach resistance training safely and correctly. It’s best to consult with a qualified fitness professional or healthcare provider to ensure you’re performing exercises correctly and safely, especially if you’re new to resistance training or if you’ve just had weight loss surgery.
3. Increased fiber intake
Studies have also proven that incorporating fiber into your diet lowers the risk of belly fat. Fiber is a type of carbohydrate that promotes fullness and reduces calorie intake. Moreover, it regulates blood sugar levels and promotes healthy digestion, leading to fat loss. The more fiber you take, the better your chance of losing weight. If you remain consistent with your daily intake, you’ll see tangible fat loss results sooner.
In addition to being great for weight loss, fiber intake is also significant for heart and gut health, minimizes cancer risk, and reduces your chance of developing diabetes. Also, men and women who consume 36 grams and 25 grams of fiber daily, respectively, have a bigger opportunity to reduce the risk of osteoporosis, a condition that affects about 17% of women and 5% of men.
High-fiber vegetables, such as asparagus, bell peppers, collard greens, and broccoli, as well as whole fruits like guavas, passionfruit, and legumes, can contribute to your daily fiber intake.
4. High-protein diet
Protein is a macronutrient that can be effective in aiding weight loss. Incorporating it into your daily diet promotes satiety, reducing the likelihood of overeating and consuming excess calories.
Additionally, protein has a high thermic effect, which means your body may have to expend more energy to digest it than other nutrients. Compared to carbohydrates, which have a thermic effect of up to 10%, and fats, which have a maximum thermic effect of 3%, proteins have a 20% to 30% thermic effect, making them more effective for weight loss. This leads to a faster metabolism and facilitates fat loss.
Losing weight can be a challenging process, but using science-backed methods for fat loss can help you achieve your goals quickly, safely, and sustainably. The methods above not only promote weight loss but also offer additional health benefits, such as improving body strength and minimizing the risk of health complications.
By using these methods, you can lose body fat without compromising your health, ensuring a long-term and healthy weight loss journey.