Losing body fat requires commitment and consistency. Achieving a healthy weight loss journey revolves around making mindful diet and lifestyle choices. However, many individuals often struggle with where to begin. When attempting to spot-reduce fat, maintaining a healthy diet while losing weight can become challenging. Diet coach Kirti Thakur emphasizes the importance of building sustainable habits for overall body fat loss.
“Struggling with belly fat? Here’s the reality: you can’t spot-reduce fat, but by establishing healthy, sustainable habits, you can lose fat across your entire body,” shared Thakur. She offered these 10 essential steps for effective fat loss over the next three months:
1. Create a Caloric Deficit:
To lose body fat, you need to burn more calories than you consume. By sticking to a caloric deficit, you can ensure your body gets the necessary nutrients while promoting fat loss.
2. Prioritize Whole Foods:
Focus on consuming lean proteins, vegetables, and healthy fats. These foods will keep you feeling full for longer, helping you manage your cravings more effectively.
3. Boost Protein Intake:
A protein-rich diet supports muscle growth and helps control hunger. It also aids in reducing cravings, making it easier to stick to a weight loss plan.
4. Incorporate Cardio:
Engage in cardiovascular exercises for 30-60 minutes, 1-2 times a week. Cardio helps increase your caloric burn, assisting in fat loss.
5. Add Strength Training:
Aim for 2-3 strength training sessions per week. This not only helps you burn fat but also builds muscle, leading to a more toned physique.
6. Prioritize Sleep:
Get 7-9 hours of quality sleep every night. Sleep allows your body to recover and reset, helping you feel refreshed and ready to take on the next day’s challenges.
7. Manage Stress:
Elevated cortisol levels can slow down your weight loss progress. Practice stress-management techniques to help reduce cortisol and support fat loss.
8. Stay Hydrated:
Drinking water is essential for a healthy metabolism. Proper hydration helps reduce hunger and curb unnecessary cravings.
9. Be Mindful of Alcohol:
Alcohol and fried foods are often high in empty calories. Reducing these can significantly contribute to your fat loss efforts.
10. Track Your Progress:
Hold yourself accountable by tracking your food intake, exercise, and body measurements. Keeping a daily log helps you stay on top of your goals and see the results as they come.
By following these steps, Kirti Thakur believes anyone can shed body fat and build sustainable habits that last. The key is consistency and focusing on the long-term benefits of a healthy lifestyle.
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