6 Easy Ways To Lose Fat

 6 Easy Ways To lose Fat

1-Calorie Deficit diet 

If you’ve ever tried to lose weight, you’ve likely heard that a calorie deficit is required.Yet, you may wonder what exactly it involves or why it’s necessary for weight loss.Calories are the units of energy you get from foods and beverages, and when you consume fewer calories than you burn, you achieve a calorie deficit.

For most people, a calorie deficit of 500 calories per day is sufficient for weight loss and unlikely to significantly affect your hunger or energy levels.To create this calorie deficit, you need to know what your maintenance calories are. Maintenance calories are precisely the number of calories your body needs to support energy expenditure.
You can use calorie calculators like the Body Weight Planner from the National Institute of Health.
Such calculators estimate your maintenance calories based on your weight, sex, age, height, and physical activity level .
Though calorie calculators provide a good idea of your maintenance calorie needs, you can get a more precise number by tracking your calorie intake and weight for 10 days.
For example, if you find your maintenance calories to be 2,000 per day, your new daily calorie goal would be 1,500.

2-Drinking lot of water

The short answer is yes. Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant.Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.

Drinking water increases the amount of calories you burn, which is known as resting energy expenditure.Water consumption might spark the body to produce more heat, boosting metabolism and burning more calories.Or, drinking more water might simply make people less likely to drink a lot of high-calorie sugar-filled beverages.

3-Intermittent fasting

Intermittent fasting is a popular weight-loss diet among celebs,Intermittent fasting generally describes a simple concept: You can eat your meals but in a fixed period of time .
This schedule, which includes the popular 16:8 method, has you fasting for about 16 hours per day and eating within an eight-hour window.
 Most people do this by starting their fast at night, skipping breakfast, and eating their first meal around lunchtime. That gives them another seven or so hours to feed themselves until tomorrow.
Modified fasting: This option, commonly known as the 5:2 diet, allows you to eat about 25% of your recommended calorie needs on two fasting days each week and eat without restriction on the other five days.

Alternate fasting: In this less regimented style, you switch between periods of consuming zero-calorie beverages and actual eating.
 Some fans follow a high-fat or ketogenic diet on their days off from fasting.
 The fasts can end after less than 12 hours, while others can stretch as long as a full week!
The Eat-Stop-Eat method, for example, calls for a 24-hour fast once or twice a week.

4-Exercise

Your body needs fuel in order to function and perform work (such as exercise). Your body gets this fuel from the foods you eat. Foods can be divided into three macronutrients; carbohydrates, fat, and protein. Your body’s primary source of energy comes from carbohydrates. Carbohydrates such as fruits, vegetables, and whole grains are extremely important to give you the energy you need to exercise and perform activities of daily living. The body’s next source of energy is fat. Like carbohydrates, fat can be easily converted into fuel the body needs.

And sometimes protein can be used as fuel; but its primary function is to build and repair tissues.
When you exercise your body will primarily “burn” carbohydrates and fat; much like a car uses gasoline. Exercise helps someone burn fat because exercise requires more fuel than being sedentary (like a speeding race car needs more gasoline). As you exercise your body will convert fat to be used as fuel for working muscles. In addition, as someone becomes fit their body becomes more efficient at using fat as a fuel source.
During exercise the body needs extra energy, which it gets from burning fat. Fat is released into the bloodstream, where it travels to the muscles to give them the energy they need. This makes the muscles work better and helps shrink fat cells, so people keep a healthy weight.

5-Healthy food

Boosting your metabolic rate can help you lose body fat.However, most "fat-burning" supplements on the market are either unsafe, ineffective or both.Fortunately, several natural foods and beverages have been shown to increase your metabolism and promote fat loss.
While no one food is a magic bullet for weight loss, there are certain foods that can help you achieve your weight-loss goals. Most of the foods included as part of a weight-loss diet have a few things in common: they're high in fiber (which helps keep you feeling fuller longer) and have a low energy density-meaning that you can eat a decent-sized portion without overdoing it on calories. Include the following weight-loss foods as part of a healthy overall diet, and you may find it's easier to achieve your weight-loss goals.

Avocados are rich in monounsaturated fatty acids, dietary fiber, potassium and phytochemicals. People who eat avocados tend to have lower BMI, body weight and waist circumference than people who skip this green superfood, per a study in Nutrition Journal.

Eggs are rich in high-quality protein, fats and essential nutrients, like vitamin D and choline. It's the protein, and the time of day we tend to eat them, that especially makes them a powerhouse for weight loss. Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime.

All beans are high in fiber, which is your friend when you're trying to lose weight because it helps you feel fuller longer, thus controlling hunger. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing risk of cardiovascular disease.

Yogurt is protein-packed and full of probiotics, which are good for gut health and may help your weight-loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism.

Fruit gets a bad rap sometimes because it naturally contains sugar. But eating fruit can help you lose weight, especially when you swap in fresh fruit for processed foods or other unhealthy snacks. You'll get a naturally sweet treat, plus reap the benefits of fiber and antioxidants. A recent study published in the Journal of Nutrition found that higher fruit consumption was associated with lower risk of becoming overweight or obese, independent of vegetable or fiber intake-though including fruit as part of a healthy diet overall is always the best strategy.

Almonds are an excellent source of fiber, and they're high in protein. Eating foods with the one-two punch of fiber and protein can help you feel fuller longer-which makes it less tempting to reach for an unhealthy snack between meals.Rich in vitamin E and a good source of heart-healthy mono- and polyunsaturated fats, almonds are a great choice to sprinkle over a salad or side dish. You can also use them in pesto in place of walnuts or pine nuts, top your morning granola with them, or simply keep a small bag in your purse as an emergency snack.
And there are many more food which can help in losing weight and keep you healthy.

6-Active lifestyle

Sometimes, the success or failure of your weight loss program depends more on your daily habits than on the food choices you make. The little things you do as part of your routine can affect how much food you eat and how much you move throughout the day. There are healthy habits to lose weight and then there are habits that can work against you and cause weight gain.
Sleep Better, Believe it or not, the quality of your sleep can have an impact on the food choices you make during the day. It can also impact the number of calories you consume from soda or coffee drinks. Use simple tips to sleep better so that you get a full night's rest and wake up energized for a full day of healthy activity and good eating.
Your daily workout is very important. But if you go to the gym for an hour and spend the rest of the day sitting in a chair or laying on the couch, you are probably doing more harm than good when you exercise. Learn how to increase your daily activity level so that you burn more calories with NEAT, non-exercise activity thermogenesis.
Surround yourself with supportive people and healthy reminders that will help you keep your plan on track. You can do this by connecting with people who eat well and exercise at work or in your neighborhood. Set updates to exercise or cook healthy meals together.
Walk five minutes more,Get off the bus a stop earlier or take the stairs instead of the lift. There are plenty of little things you can do each day that burn calories and help you lose weight faster. By increasing daily activities a little bit at a time, you won’t feel overwhelmed upping your goal to at least 30 minutes of exercise every day (which burns of around 120 extra calories every day, by the way).