If you have excess inches on your body, you are at a high risk of facing health issues, irrespective of your gender. The good thing is that you can do something about it and reduce inches fast. To achieve this, you should be willing to make changes in your diet and increase your physical exercise.
The first thing you need to do is to pen down your meals and exercise schedule in a notebook. A Kaiser Permanente study conducted in 2008 showed that women who kept a tab of their meals lost twice as much weight as the ones who just ate healthily and worked out. So, a written record of what you eat allows you to know the progress and see which part of your fat loss plan is working and which is not.
Cut around 500-1000 calories from your daily diet as it will help you to lose weight faster. Combined with regular exercising, you will even drop a lot of inches and will tone up at the very same time. Eliminate your intake of high-calorie foods like candies, cakes, chips, sodas, packed snacks, etc. as they are not helpful in inch loss and have very little or no nutritional value.
So have a look at the top 10 ways to reduce inches faster and enjoy a healthy life:
Cut on salt intake
The easiest and fastest way to shrink that bulging tummy is to reduce your intake of salty foods. Rather, increase your intake of water. Even when you have just a few inches to lose, you are likely to retain the fluids because of mild dehydration. Eliminating the intake of excessive salt and drinking water is a great way to counteract the problem of bloating too. And the results are immediate.
Do weight training and cardio
Do more of weight training exercises. Add 3lbs of muscle and you will be able to burn more than 600 calories per week as suggested by the University of Michigan Health System. Do exercises like dips, double crunches, lunges, squats, push ups and back extensions. You can easily do all of these in your home too. Just aim for 10-12 repetitions and try completing 3- sets twice or thrice a week.
Engage yourself in at least 5 hours of cardio every week. This will ensure great health and will even help you to reduce inches faster. Break this time throughout the week and keep your metabolism strong. So anything which gets your heart rate up works like dancing, walking, biking, jogging, swimming and others are good for your health.
Eat more veggies
As per a study published in the Journal of the Academy of Nutrition and Dietetics, the non-starchy veggies like broccoli, cucumber and cauliflower helped overweight kids to shed around 17% of visceral fat. It even helped to improve their insulin sensitivity over tenure of 5 years. Still finding a reason to eat more vegetables?
Eat some fish oil
Hi-DHA, NuMega when taken with regular exercise has shown to reduce body fat. Research suggests that fish oil can help to boost the overall weight loss and reduce blood sugar. While it may sound unappetizing, but the fact is that fish oil is one of the great nutrients required for the human body. As per NIH, fish oil also reduces triglycerides in people with heart issues and diabetes by about 20-50%. Fish oil can be consumed by intake of fish rich in omega-3 fatty acids like salmon, sardines, mackerel, tuna or even by taking the fish oil supplements.
Include more whole grains
A low carbohydrate diet can go a long way to make you shed fat faster than ever before. But at the same time, you don’t have to ditch the carbs completely if you want to lose weight. The point is to include more of whole grains and burn your belly fat faster. As per researchers at the Tufts University, intake of 3 or more servings of whole grains regularly can reduce around 10% of the total visceral body fat. Also, if too much of fat is accumulated, it may lead to risk of chronic diseases such as diabetes, high blood pressure and heart disease.
Consume more water
Drinking water reduces the amount of fat that is stored in the body. So when you don’t drink sufficient amount of water, your kidneys may pass most of the unfinished work to the liver. And one of the functions of the liver is to help the body to burn stored fat for energy and it will not perform the job perfectly if it has to do the job of the kidney as well. So, it is recommended that you drink lots of water and lose fat fast.
Natural HGH Supplements
Another thing to include in your daily routine is to take natural HGH supplements. This helps in allowing your body to produce natural HGH and keep your metabolism high. Also, increased levels of HGH result in better immunity, faster weight loss, better sexual health, increased energy to work out and much more. These HGH benefits go a long way when you combine healthy diet and exercise with intake of safe and natural HGH supplements.
Avoid artificial sweeteners
While you may be refraining from sugary items to lose fat, you cannot turn to artificial sweeteners too. Researchers at Yale associate artificial sweeteners to weight gain and abdominal obesity. Further, artificial sweeteners tend to trigger the sweet cravings and even increase insulin levels.
Add berries to your diet
Berries have the antioxidants that reduce inflammation in the body. As per research at the University of Michigan, rats that were given a diet rich in berries experienced a considerable reduction in belly fat as compared to a control group. Raspberries, strawberries, blackberries and blueberries are packed with resveratrol, which is the antioxidant pigment known to help lose weight.
Don’t enter the kitchen after dinner
One of the main reasons why you are adding those inches to your body is due to your routine to treat your kitchen as an open diner all round the clock. A study revealed that mice that had access to food for just 8 hours per day stayed slimmer than the ones who consumed same amount of calories during 16 hours time. So as soon as you finish your dinner, resist from going back to the kitchen or fridge to grab some munchies. With this, you will see how much difference it actually makes.
Almost every person, at some point or the other, wishes to lose those extra inches from their body and tone up the muscles. You may get tempted by junk foods, but a better way to lose fat and keep them off is to combine a low calorie, healthy diet with regular exercise schedule.
You are most likely to see results in just three to four weeks as you stick to the routine. Also, it is imperative to talk to the doctor before you start any new exercise or diet program to reduce inches faster.