The body fat calculator can help you to estimate what percentage of your total body weight is body fat. If you have wondered about your body percentage, then here you can find out. The body fat is adipose tissue. Its main function is to store energy in form of lipids. But, it cushions and insulates your body too. Our bodies store two types of fat – essential and storage body fat. It is necessary to support life and reproductive functions.
The essential body fat is higher for women because they have childbearing and hormonal fluctuations. The additional accumulated fat is known as storage body fat. This does not mean that this type of body fat is not necessary. Part of this body fat protects your abdomen and internal organs.
- 1 Body fat:
- 2 How to lose body fat naturally:
- 2.1 Avoid foods that contain trans fats:
- 2.2 Get plenty of restful sleep:
- 2.3 Eat plenty of soluble fiber:
- 2.4 Eat a high protein diet:
- 2.5 Do not drink too much alcohol:
- 2.6 Change your lifestyle:
- 2.7 Green tea:
- 2.8 Try intermittent fasting:
- 2.9 Probiotics:
- 2.10 Apple cider vinegar:
- 2.11 Stop drinking fruit juice:
- 2.12 Fatty fish:
- 2.13 Track your food intake and exercise:
The body fat is made up of white and large cells which are stored under the skin or around the organs in the thighs, buttocks, arms, and belly. These body fat cells are the way in which our bodies store the energy for later use. Also, this type of body fat plays a large role in the function of hormones, such as estrogen. Most commonly, people have problems with belly fat and they want to lose it. Hopefully, there are a lot of natural alternatives which can help you to lose body fat.
How to lose body fat naturally:
Body fat is not just causing esthetic problems. But, also it is harmful to your health. It is one of the biggest risk factors for heart disease, type 2 diabetes, and other diseases. Even if you look thin, you have increased chances of getting some health problem when you have excess belly fat or fat in other places of your body.
Avoid foods that contain trans fats:
These fats are created by pumping hydrogen into saturated fats, such as soybean oil. They are found in some spreads and margarine. Often, they are added to packaged foods. But, many food producers have stopped using them. Trans fats have been linked to abdominal fat gain, insulin resistance, heart disease, and inflammation in observational and animal studies.
In one six-year study was found that monkeys who ate a high trans-fat diet gained 33% more abdominal fat compared to those who were eating a diet high in monounsaturated fat. If you want to reduce belly fat and protect your health, then you should read ingredient labels carefully and stay away from products that have trans fats. Often, they are listed as partially hydrogenated fats.
Get plenty of restful sleep:
It is very important to have good sleep, including for your weight. It has been shown that people who do not get enough sleep tend to gain more weight, which may include belly fat.
Eat plenty of soluble fiber:
Soluble fiber is absorbing water. It forms a gel that helps slow down food as it passes through the digestive system. Many studies are shown that this type of fiber promotes weight loss by helping you feel full. So, you naturally eat less. Also, it can help to decrease the number of calories your body absorbs from food. Soluble fiber can help you in the fight against belly fat. It is very important to eat foods that are high in fiber. Some of the best sources of soluble fiber include blackberries, legumes, avocadoes, Brussels sprouts, shirataki noodles, and flax seeds.
Eat a high protein diet:
If you want to manage your weight, then you should know about protein. When you consume protein at high levels, then it helps to release the fullness hormone PYY, which can decrease appetite and promotes fullness. Also, protein raises your metabolic rate and helps you to retain muscle mass during weight loss.
Many studies are shown those individuals who eat more protein tend to have less abdominal fat compared to those who eat a lower protein diet. You should include good protein sources at every meal, such as beans, whey protein, dairy, eggs, fish, and meat.
Do not drink too much alcohol:
When you drink alcohol in small amounts, then it has health benefits. But, when you drink it in excess, then it can be harmful to you. Many studies are shown that drinking too much alcohol can make you gain belly fat. Heavy alcohol consumption is increasing the risk for developing certain obesity, which is excess fat storage around the waist. When you cut back on alcohol, then it can help to reduce your waist size. You do not have to stop drinking at all, but you can limit the amount of alcohol that you drink on daily basis.
Change your lifestyle:
If you do just one thing to lose your body fat, then know it will not be helpful for you. You need to combine different methods which have been shown to be effective. Many of these healthy methods are linked with healthy eating and an overall healthy lifestyle. It is very important to keep your lifestyle for the long term, so you will lose your body fat. When you have healthy habits and you eat healthy foods, then you will lose your body fat without any side effects.
This is one of the healthiest beverages which you can take. It has caffeine and antioxidants, known as EGCG and both of them appear to boost the metabolism. EGCG is catechin and it can help you to lose belly fat. This effect will give you better results when the consumption of green tea is combined with exercise.
Try intermittent fasting:
This is one of the most popular weight loss methods in recent years. This is an eating pattern which cycles between periods of eating and periods of fasting. One of these popular methods involves 24 – hour fasts once or twice a week. Another popular method consists of fasting every day for sixteen hours and eating all your food within an eight-hour period.
In some studies are said that intermittent fasting may not be so much beneficial for women as for men. It has been shown that some modified intermittent fasting methods appear to be better options. But, you should stop fasting immediately if you experience any negative effects.
These bacteria are found in some foods and supplements. They have a lot of health benefits, such as enhancing immune function and improving gut health. It has been found that different types of bacteria play a role in weight regulation. Also, when you have the right balance of probiotic bacteria, can help you with weight loss, including the loss of belly fat.
Members of the Lactobacillus family are shown to help in reducing belly fat. You should always look for probiotics that have one or more probiotic bacteria, so they can help you with reducing belly fat, as well as with other health benefits.
Apple cider vinegar:
You need to drink apple cider vinegar in order of getting health benefits. Some of the most magnificent health benefits of apple cider vinegar include lowering blood sugar levels and reducing abdominal fat storage. It has acetic acid which has the ability to reduce abdominal fat storage in several animal studies. You can take one to two tablespoons of apple cider vinegar on daily basis. It is safe for most people and it can lead to modest fat loss. You should dilute it with water because undiluted vinegar can erode the enamel on your teeth.
Stop drinking fruit juice:
Fruit juice can give you a lot of minerals and vitamins. But, it is high in sugar, just like soda and other sweetened beverages. When you drink it in high amounts, then you have a risk for abdominal fat gain. You should replace the fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.
Fatty fish is healthy for your overall health. It is rich in high-quality protein and Omega – 3 fatty acids, which can help you to stay protected from different diseases. In some studies are shown that Omega – 3 fatty acids can help to reduce visceral fat. You should aim to get two to three servings of fatty fish per week. Some of the best choices include anchovies, mackerel, sardines, herring, and salmon.
Track your food intake and exercise:
There are many things that can help you to lose your body fat. But, the key to weight maintenance is to consume fewer calories than your body needs. You can keep a food diary or use an online food tracker or app because they can help you to monitor your calorie intake. It has been shown that this strategy is good for weight loss. Also, food-tracking tools can help to see your intake of micronutrients, fiber, carbs, and protein. Many of them allow you to record your exercise and physical activity.