Golden Suggestions For Those Who Want To Reduce The Fat Ratio

We are aware that it is not easy to lower the fat ratio; especially the nutrition and the exercises you practice based on the basic parts. In other words, you have to make a certain effort to reduce the fat rate. Changing your entire lifestyle can be daunting, but you should also know the practical solutions you can apply to reduce the fat rate. Remember; This nightwear you will apply will not gain your body abdominal muscles. However, it allows you to quickly regain visible muscles.

What Can You Do To Lower The Fat Ratio?

We recommend that you follow the suggestions below to reduce the fat content in your body. You will see and feel the effects in a short time.

1. Drink Water Before Meals

Studies state that drinking 2 glasses of water before main meals can help with fat content. The study found that subjects who drank 2 glasses of water before meals for 12 weeks consumed 75-90 fewer calories per meal and lost more weight on average than non-drinkers. Researchers state that consuming water just before meals makes you feel full and prevents overeating. Another study conducted showed that drinking water half an hour before meals increased weight loss by 44% in 3 months.

2. Eat on Small Plates

There is solid evidence that plate sizes can be extremely effective in how much you will eat. Even if there is no direct fat burning effect, reducing your length of operation means reducing the calories you consume. Researchers call this the Delboeuf Illusion. When preparing meals for yourself, use large plates and bowls for healthy meals (such as fruit and vegetables). Choose to eat less healthy ones in small plates.

3. Eat on Blue Plates

Reducing the size of your dinner plate will help you eat less, including color. Studies have shown that people eat less when there is a high contrast between plate and food. For example, a red sauce pasta served in a green plate. The higher the contrast between the colors, the larger the food inside you will see. The plate color that allowed the subjects to eat the least was blue.

4. Eat More Vegetables

Burning fat is not easy, yes. This information may seem unnecessary, but eating large amounts of vegetables can provide you with more than just healthy nutrients and vitamins. By consuming vegetables, you increase the volume and fiber ratio of your meals, which makes you feel more full. Vegetables can also be used as low-carb options (like using cauliflower crumbs for pizza dough or squash (julienne) instead of spaghetti). Foods with high lysis content can be seen as fat burner The reason for this is its positive effect on the digestive system. Fibers help regulate digestion and keep it healthy. For this reason, foods rich in fiber are recommended during dieting periods.

5. Record What You Eat

If you want to lower your fat percentage, record everything you eat and drink. Doing so will help you avoid junk food, avoid bad eating habits, and prevent you from overeating. Studies conducted on this topic have tested the effect of recording what you eat / drink in lowering your fat rate and reported that subjects who did this regularly lost more fat than those who did not.

6. Spice Your Meals

Red pepper can speed up your metabolism due to its capsaicin content. Capsaicin is responsible for the burning sensation that occurs after eating red pepper. This substance is a well-known ingredient and many studies have been done on it due to its thermogenic effects, and it has been found that capsaicin increases your body temperature and increases your metabolic rate. This made it possible to add red pepper to the list of fat-burning foods.

A recent study found that half a teaspoon of cayenne pepper (to be consumed with a meal or taken as a capsule) helped experiment participants burn an extra 10 calories over 4 hours. Consuming red pepper also reduced their mind preoccupation with food and reduced the desire to consume fatty, salty and sweet foods in the same 4-hour period.

7. Drink a Glass of Lemon Hot Water

Drinking a glass of hot water with lemon in the morning quickly activates your digestive system and stimulates your intestines. It can also naturally provide you with an energy boost, according to some experts. If lemon water is used as a substitute for high-calorie coffee drinks, it helps you avoid consuming unnecessary calories. Lemon water is rich in vitamin C. The juice of one lemon meets one third of your daily value. Studies claim that inadequate vitamin C intake can create barriers to reducing your weight and fat. Adding lemon pulp to your drink also allows you to get pectin, which is a water-soluble fiber that makes you feel full. In addition, although it is not mentioned as a fat burning pill, using vitamin C supplements before training will increase your fat burning speed for energy.

8. Take a Bowl of Soup

Soup can do more than just reduce the symptoms of cold and flu. Many studies have shown that when low-energy dense soups are consumed at the beginning of the meal, the consumption of other nutrients is reduced by 20%. What's more, soup is full of water, which helps to fill your stomach and eliminate your fluid needs. Just stay away from creamy, rich soups.

9. Eat slowly

Eating slowly has been found by studies to increase feelings of fullness and protect you from overeating. Those who eat fast tend to gain more weight over time. Eating slowly provides a feeling of fullness and helps increase hormones that reduce weight gain. When you eat slowly, you allow your brain to catch up to your stomach because your stomach sends the "I'm full" signal to your brain. Take a sip of water between bites for a slow meal. While eating, stay away from TV and chew completely what you eat. You can also use chopsticks. The chopstick allows you to take smaller bites and eat more slowly.

10. Park Away

Among the ways to burn fat fast is parking your car as far as possible. This way, you burn extra calories. This is a very simple way to add extra exercise to your day without equipment.

Another fat burning method is to get off the orobus a few stops to your home and walk the remaining way. It is a good alternative in terms of both making your muscles more active and supporting calorie and fat burning with a short exercise.

11. Avoid Bread

One burger or two slices of bread contains 150 calories and 25 grams or more of carbohydrates. By turning to vegetable products instead of bread, you can get rid of at least 100 calories and 20 grams of carbohydrates per day. For example, you can consume sliced eggplant, mushroom cubes and lettuce. These foods are also rich in fiber.

12. Consume Your Meals in Front of the Mirror

The kitchen can be thought of as the last place for a mirror, but it's a great choice for cutting down on fat. Studies say that hanging mirrors in the kitchen can help reduce your fat content. How Does? Looking at yourself in the mirror before reaching for the refrigerator can help you reverse unhealthy choices that are low in nutrients. What's more, eating in front of the mirror can help you eat less food by making you more aware of how your body looks and feels.

13. Train in the morning

The importance of exercise for lowering fat cannot be denied. We recommend; Exercise in the morning. Exercising in the morning speeds up your metabolism, strengthens your focus, improves your mood and reduces your cravings to eat throughout the day.

14. Increase Your Good Bacteria Count

Probiotics are bacteria found in some foods and various supplements. It has many benefits, including improved gut health and improved immune function. A healthy gut microbiome can be the missing link in weight loss. Probiotics, known daily as "good bacteria," can help you lose weight. Scientists believe probiotics make your gut walls less permeable to molecules that cause obesity. Probiotics can be taken with supplements and natural foods (yogurt, German pickle-sauerkraut, kombucha tea).