These surprising how to lose 10 percent body fat may be sabotaging your weight loss plan. Limiting carbs can help you lose excess fat more effectively than low-calorie or low-fat diets. Whether you want to lose 10 pounds of fat, or pounds of fat, you can apply the same principle: in order to lose weightyou must burn more calories than you consume. Losing body fat is not the easiest of propositions; just ask anyone trying to lose that last ten pounds. At lower body fat percentages, there is a greater risk of losing muscle in negative calorie balance states. In addition to following a lower carbohydrate diet, studies also show that eating higher amounts of protein can aid in weight loss.
In addition, you'll need to make sure your diet and exercise plan help you to maintain lean muscle mass while you try to decrease body fat. Losing weight or body fat quickly can be difficult. There are no tricks or special diets that help you drop body fat fast. The best method to decrease fat is by losing weight slowly and steadily over a longer period of time.
Incorporate the right type of diet and exercise to help you lose weight, decrease body fat and maintain your lean muscle mass. Create an account Community Dashboard Random Article About Us Categories Recent Changes Write an Article Request a New Article Answer a Request More Ideas Expert Reviewed wiki How to Lose Body Fat Fast. How to lose 10 percent body fat excess body fat will require you to change your diet, exercise routine and lifestyle.
Many studies show that one of the best ways to lose excess body fat somewhat quickly is by limiting your total carb intake. To how to lose 10 percent body fat weight you can follow a variety of diets — low-calorie, low-fat or low-carb. Limiting carbs can help you lose excess fat more effectively than low-calorie or low-fat diets. Carbs are found in a wide variety of foods including: grains, fruit, dairy products, legumes and starchy how to lose 10 percent body fat. Limit carbs from the grain group the most.
The nutrients found in grains can also be found in other food groups. This allows you to continue to meet your nutrient needs. You may also choose to limit starchy vegetables and fruits that are higher in sugar. Limiting these foods still allows you to consume plenty of vegetables and adequate servings of fruit daily. Limit grains, potatoes, corn, peas, carrots, beans, lentils, bananas, mangos, pineapples and grapes.
These foods are higher in carbohydrate compared to others. Eat one to two servings of protein at each meal. In addition to following a lower carbohydrate diet, studies also show that eating higher amounts of protein can aid in weight loss. Protein helps support lean muscle mass and your metabolism during weight loss. In addition, it helps you stay satisfied longer throughout the day. Including at least one to two servings of lean protein at each meal can help you eat adequate amounts each day.
One serving is about 4 oz. Choose leaner cuts how to lose 10 percent body fat protein to help minimize calorie intake. Try: legumes kidney beans, lentils, chick peas, nuts and pumpkin seeds ; tofu; soy milk; poultry; fish, eggs; low-fat dairy; and lean beef. Eat five to nine servings of non-starchy vegetables and low-sugar fruits. Both of these food groups offer you a large variety of essential vitamins, minerals and fiber.
Fill up on these nutrient-rich foods to help balance your diet Non-starchy vegetables are much lower in carbohydrates and also low in calories. Include 1 cup of denser vegetables like broccoli, cauliflower, Brussels sprouts or asparagus. Serve yourself 2 cups of leafy greens like kale or spinach. There are varying levels of sugar in fruit.
Cut out sugar and refined carbs. There is some evidence that shows excess intake of sugar and other refined carbs leads to more excess body fat, especially in your midsection. Minimize these foods to help you meet your goal. Processed foods and restaurant foods often leave out healthy fiber, protein and nutrients found in less processed, more whole foods. Processed foods can include: sweetened beverages, TV or frozen dinners and meals, ice cream and other frozen treats, pastries, chips and crackers, canned soups and meals, and cakes or cookies.
Limit these foods as often as possible. If you do consume them, stick to smaller servings to minimize your intake.
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Slim for Life: 10 Strategies to Lose Fat and Keep It Off. as little as two ounces of brown fat can gobble up as much as 20 percent of your body 's calories. May 21, · How To Lose 10 Percent Body Weight How To Lose Belly Fat In A Week For Girls How To Lose Weight On A Vegan Diet Bacon How Does It Work To Help Lose. Apr 02, · How to Decrease Body Fat Percentage. If you eat a lot of unhealthy, high fat foods, you will not lose fat. Once your diet is settled and is all good.