Body fat reduction isn’t just about looking good—it’s about adopting habits that support long-term health and wellness. While many people turn to quick-fix solutions, the real key to reaching your body goals lies in following sustainable weight loss strategies and making healthy lifestyle changes. Here are seven practical tips to help you achieve a slimmer, healthier body.
1. Focus on nutrition
Focusing on nutrition and maintaining a calorie deficit is key to reducing body fat. To achieve a calorie deficit, we need to consume fewer calories than what our body needs for maintenance. However, this does not mean starving ourselves or resorting to extreme diets which are harmful to our health and well-being.
While maintaining a calorie deficit, it is important to incorporate whole foods such as fruits, vegetables, lean proteins, and healthy fats. Examples of lean proteins include chicken, fish, and tofu. They keep us satiated and help to preserve our muscle mass when we are trying to reduce body fat. Examples of healthy fat include those found in avocados, nuts, seeds, and olive oil. They provide energy for our body and help our body absorb important vitamins. These foods provide essential nutrients that your body needs to function optimally while supporting fat loss.
2. Portion control
Portion control is equally important. Depriving yourself of the foods you enjoy is not sustainable for the long term. Instead, practice being mindful of your portions and avoid overeating. This can help you stay within a calorie range that promotes fat loss. Some tips for your portion control—use smaller plates, eat slowly, drink water before eating, and ask for half portions.
3. Avoid processed food
Additionally, steer clear of processed foods high in sugars and unhealthy fats. Most processed foods are also high in calories, making it hard for you to stay within the goal to achieve a calorie deficit. Swap processed foods for whole foods that are nutritious.
Learn more: Go Back To Dietary Guideline Basics. No More Fad Diets!
3. Incorporate strength training
While cardio exercises are commonly associated with fat loss, strength training should not be overlooked in your fitness regimen. Building lean muscle mass through strength training exercises can boost your metabolism, which means that your body burns more calories at rest.
Aim for at least two strength training sessions per week, targeting all major muscle groups, such as the legs, back, chest, arms, shoulders, and core. Each workout session should last from 30-60 minutes, depending on your fitness level and fat loss goals. Incorporate more resistance exercises, which include weight lifting or bodyweight exercises like squats, lunges, and push-ups.
For optimal results, you can also combine strength training with cardiovascular exercises. While strength training builds muscles and increases metabolism, cardio exercises help to burn calories and improve our heart health.
5. Prioritise quality sleep
Many individuals often overlook the importance of quality sleep in body fat reduction. Inadequate or poor sleep disrupts the hormones responsible for regulating appetite and fat storage.
To avoid this, complement fat loss techniques with seven to nine7–9 hours of quality sleep each night. If you’re struggling with sleep, consider adopting relaxing bedtime rituals or limiting screen time before bed to improve sleep quality.
By making sleep a priority, you give your body the chance to rest and recover while balancing important hormones. Additionally, getting enough sleep will improve energy levels, mood, and well-being, which makes it easier for you to stick to your health and body goals.
6. Manage stress
Stress is yet another factor that can hinder your efforts to reduce body fat. When you experience chronic stress, your body produces cortisol, a hormone that promotes fat storage, particularly in the abdominal area. Moreover, increased cortisol production can lead to more intense cravings, particularly for sugary and unhealthy foods. Additionally, increased cortisol can also disrupt your metabolism and sleep.
You can mitigate these effects by adding relaxation techniques to your daily routine. Prioritise mental wellness by practising meditation and deep breathing. Start exercising regularly—not only is it an effective way to burn calories, but it’s also a natural stress reliever. It is also important to establish healthy boundaries, be it at work or in your relationships to protect your time, energy, and your peace of mind. These will help support your body goals and overall well-being.
7. Consider fat reduction treatments
While lifestyle changes play a crucial role in reducing body fat, it’s not uncommon to have stubborn areas of fat that are resistant to diet and exercise. This is where body contouring treatments like CoolSculpting Elite and Vanquish Me can come in, targeting specific fat deposits in areas like your abdomen, arms, and thighs. These non-invasive treatments can enhance the results of your efforts, improving your body proportions, and boosting your confidence.
CoolSculpting Elite is an US FDA-approved fat freezing treatment that gets rid of stubborn fat bulges. The treatment makes use of cold temperatures to crystallise fat cells which are subsequently eliminated by the body naturally. Vanquish Me, on the other hand, utilises radiofrequency energy to destroy the fat cells in the treated area, and is ideal for bigger areas like abdomen and thighs.
If you’re struggling with shedding fat, let Halley Body Slimming Clinic help. Whether you’re looking for professional weight management, slimming treatments in Singapore, or fat reduction, we are here to support your transformation.
Contact us today to find out more.
