How To Loose Body Fat In 1 Month
The Skinny on Burning Body Fat
If you’re trying to slim down for health reasons or want to fit back into that pair of jeans that probably just shrunk in the wash, you’ll need a little scientific know-how, patience, and a side of body positivity.
But before you can burn those jiggly bits, you need to first understand them.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
- a weakened 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.
HOW TO Lose Your First 10 Lbs
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 fat measurement, 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.
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.
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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.
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.
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
Bottom line
HIIT exercises can help amp up fat burning and crunch calories in a shorter amount of time than other exercises can.
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 #inspo? 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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Nibbles, noms, and nutrition
Keeping up with your fitness, fat levels, and the Kardashians (#NoShame) is a lot! But don’t forget to eat. Small adjustments to your diet can have a big impact on your body composition.
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).
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.
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.
