4 ways to burn excess body fat.

While a calorie deficit diet is important, it's not enough for effective and sustainable weight loss. We also need to exercise and maintain it as a daily habit, according to the health website Verywellfit (USA).

Regular exercise plays a crucial role in reducing overall body fat.

To effectively reduce overall body fat, people need to apply the following methods:

Adjust your diet.

Reducing calorie intake in your daily diet is one of the most effective ways to boost fat burning. By consuming fewer calories than needed daily, the body is forced to use excess fat for energy, thereby helping to reduce fat.

Experts recommend that to avoid negative health effects, people trying to lose weight should not have a calorie deficit of more than 500 calories per day. The diet should prioritize foods rich in protein and fiber. These include chicken, beef, brown rice, fruits, vegetables, and legumes.

Cardio exercises

Cardio exercises such as walking, running, cycling, swimming, or jumping rope are very effective ways to burn excess fat. Furthermore, these exercises increase heart rate and the body's oxygen absorption capacity, thereby improving fat burning.

Cardio can be done at a moderate intensity for extended periods, such as running several kilometers or more, or at a high intensity for shorter periods, such as sprinting. This depends on individual fitness levels and goals.

Practice strength exercises.

The advantage of strength training exercises, such as weightlifting, pull-ups, or resistance band training, is that they not only help burn fat but also stimulate greater muscle growth. The more muscle mass a person has, the easier it is to lose fat. This is because muscle cells have a much higher calorie-burning capacity at rest than fat cells.

Adjust some habits

Besides dieting and exercise, certain habits like drinking enough water and getting enough sleep also play a crucial role in achieving overall body fat reduction goals. Drinking plenty of water can help reduce hunger and increase feelings of fullness, making it easier to stick to a diet. A well-hydrated body functions more efficiently, ensuring optimal fat burning.

Getting enough sleep is also crucial because lack of sleep can lead to hormonal imbalances. This contributes to weight gain and makes weight loss difficult. The ideal sleep duration for adults is 7-8 hours per night, according to Verywellfit .

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