Looking to shed some unwanted fat this year? Read our guide to learn what science says about how to slim down safely for long-term weight loss.
Do you want to start slimming down and reduce body fat but don’t know how?
There are a lot of trending fat burning diets and tricks showcasing how to slim down and most of them simply don’t work.
To help out, we’ve compiled a few tips that are actually backed by facts and science.
We’ll dive into how you’re body stores and burns fat depending on how you eat.
We’ll then discuss different habits that you need to cut out of your everyday routine. Keep on reading to learn how to properly slim down.
1. A Proper Balanced Diet
When aiming to slim down, some people resort to starving themselves and steer clear of any kind of food.
Avoiding eating to lose weight is not only unhealthy but ultimately won’t give you the long-lasting results you’re looking for.
Not eating slows down your metabolic rate, pushing your body into “starvation mode.”
Since your body isn’t getting enough nutrients or calories it will start conserving the food you do eat and store extra fat.
Sliming down isn’t about not eating, it’s about eating right.
Having three balanced meals a day of the right foods will get you on the proper path.
Learn to make your meals consist of protein, fruits, low carb vegetables, and diet supplements if needed.
A study from Oxford University shows that people with low carb and high protein diet boosted calorie expenditure by up to 80 to 100 calories per day.
Protein that you should add to your everyday diet includes poultry, lean meats, eggs, and fish.
You can also add in plant-based protein like beans, lentils, legumes, and soy.
Fruits and vegetables are a no brainer when talking about a healthy diet. Include low carb vegetables like broccoli, spinach, lettuce, kale, and many more in every meal.
Make sure to eat at least 400 grams of fruits every day.
This is to boost your immune system and give your body it’s needed vitamins and minerals.
It’s also a great source of fiber which is another helping factor to good metabolism.
2. Drink Lots Of Water
Another great way to boost your metabolism is by drinking plenty of water. Drinking water also helps cleanse your body and acts as a great appetite suppressant.
It also makes your body retain less water since it’s constantly getting replaced, leading you to drop any of those extra pounds of weight.
You’ve most likely heard of the “eight glasses a day” rule.
It’s not entirely accurate but you should drink water every day and stay hydrated. Water also helps your body absorb vitamins and minerals.
3. Cut Back On Carbs, Sugar, and Trans Fat
Cutting carbs is one of the sure-fire ways to help you lose weight.
When you reduce the number of carbs you’re consuming, your insulin levels go down as well.
Insulin is a hormone that your body produces to regulate your metabolism. Lowering its production means that our body stores less fat.
Instead, your body burns it during exercise as a source of energy.
Cutting back on carbs also means that your kidney retains less sodium, allowing it to shed excess water.
This prevents water retention in your body and boosts your overall metabolism.
Cutting back on sugars also directly links to weight loss.
While natural sugars found in fruits are healthy, sugar from processed food is not.
It has no nutritional value, an abundance of calories, and poses higher risks to heart disease.
Lastly, trans fat which is the worst kind of fat you can eat raises your cholesterol.
This is another way of increasing your risk of getting a heart attack or a stroke. It’s mostly found in fast food or pre-packaged food.
4. Aerobic and Resistance Training Exercise
The best way to burn calories is to do aerobic exercises or cardio. Cardio uses up energy.
If you have a healthy diet, it will draw energy by burning excess fat.
Pair this with resistance training like lifting weights, pull-ups, sit-ups, or push-ups to help tone your body for a slimmer look.
Along with that, resistance training will prevent you from losing any muscle mass.
It’s important that you find time to do both types of exercise at least five times a week.
Be sure not to push yourself too much as this may lead to giving your body too much stress.
Do at least 15 mins of cardio and a few reps each of your resistance training.
5. Cut Out Unhealthy Drinks
As stated a while ago, sugar is bad, meaning sugary drinks like sodas and juice drinks are also bad.
It’s one of the highest factors leading to childhood obesity, so cut it out of your diet.
Another unhealthy drink that you should cut down on is alcohol. If taken in small amounts, some benefits may arise.
However, drinking too much can lead to storing excess fat, especially around the waist.
Stick to natural and healthy drinks like water or fresh smoothies to avoid gaining extra weight.
6. Have A Good Sleep Schedule
Depriving yourself of sleep can be a direct link to gaining more weight.
If you’re planning to slim down, setting a good sleep schedule for yourself if important.
Poor sleep can increase your appetite and cravings while also decreasing your body’s metabolism.
7. Reduce Stress
When you’re under a lot of stress, your body will start producing more cortisol, otherwise known as the “stress hormone”.
High levels of cortisol lead to increased appetite and drive your body to store more fat.
Take time to fight stress. Relax, consult a therapist, and take a day to revel in the things that bring you comfort.
Now You Know How To Slim Down Properly
We hope this article helped you learn how to slim down.
When trying to lose weight, it’s important that you still keep your body healthy.
Avoid bad habits or fad diets for fat loss.
The best way to slim down is still to eat right, exercise regularly, and improve daily routines.
If you enjoyed this article and want to read more like it, don’t hesitate to check out the rest of our posts right here.