Everyone has stubborn areas of body fat, parts where the fat seems to gather. With guys it’s mainly their belly and ladies it’s the hips and thighs.
According to the NHS the majority of adults are overweight or obese with 67% of men and 60% of women falling into this category.
Before you go and waste your money on belly fat reducing supplements or thigh fat strippers for a quick fix, you need to understand that the problem won’t go away unless you address it properly.
To start with you, need to understand that you can’t spot reduce fat loss. You can’t be like, “oh I want to lose the fat on my arms” or “oh I’m just going to get rid of the fat on my thighs”. Everyone holds fat in different places and no you can’t pick and choose where to lose it. You firstly need to reduce your overall body fat.
I’m sorry to have to tell you this but these main areas, (belly, thighs, hips), are the most likely the last areas to go. You need to bring your overall body fat down and only then will they start to reduce.
Here are 7 simple steps to help reduce your body fat percentage:
- Water intake is something so simple, but massively overlooked. You should be consuming at least 3L a day and this should increase if you are, for instance, out in the sun for long periods, training, having an active day, working hard and perspiring etc.
- To lose weight you need to reduce the number of calories you consume in a day and be in a deficit. You’re never going to out train a bad diet. Follow a nutrition plan designed specifically for you.
- Increase your daily activity more specifically your NEAT go check out my “Why your friend is losing weight faster than you and they are training less article“. If you are unsure of what to do to increase this.
- Exercise for an hour a day, slowly increasing the intensity as you get stronger and fitter. I would suggest following a structured training programme.
- Eat more wholesome and nutritious foods and stay clear of the processed type. This is not only for overall health benefits, but for helping you to stay fuller for longer.
- You need to get 7-8 hours of good sleep which will allow your body to repair itself and be fully efficient.
- Reduce stress levels. If your body is not in equilibrium and continually in a sympathetic state, it will have an effect on your nervous system and consequently work inefficiently, making fat loss much harder work.
If you need a detailed, well structured programme to help you lose overall body fat, consider making me your personal trainer! I will guide you through your training and provide nutritional advice alongside it to help you reach your goals. Contact me here.