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Table of contents
Key takeaways
Obesity manifests in diverse forms, often characterized by where fat accumulates in the body. Individuals may exhibit either a pear shape, with fat primarily accumulating in the lower body, or an apple shape, where fat gathers in the upper body, particularly the abdominal region. However, abdominal or visceral fat, prevalent among Asian Indians, poses a graver risk, increasing susceptibility to metabolic disorders and various diseases. With India ranking third globally in obesity prevalence, after the USA and China, addressing this issue is crucial. The National Family Health Survey (NFHS) data for 2019–21 reveals alarming statistics: 40% of women and 12% of men in India are abdominally obese (waist circumference >80 cm for women and >94 cm for men). Surprisingly, some women with a healthy weight suffer from abdominal obesity, highlighting the complexity of this health concern. In this blog, we explore strategies for reducing body fat effectively in the face of these challenges.
Abdominal obesity (waist circumference more than 80 cm) prevalence in women of age 15-49 years in India.
HIIT typically involves exercises like sprints, burpees, jumping jacks, or high knees performed for a short period, followed by a recovery period or lower-intensity exercise. This cycle is repeated for the duration of the workout, lasting anywhere from 10 to 30 minutes. Research suggests that HIIT can provide significant benefits in reducing both abdominal and total body fat loss in just half the time compared to steady-state training programs.
Whole, unprocessed foods aid weight loss by being nutrient-dense, high in fibre, and low in calories. Their natural composition promotes feelings of fullness, stabilizes blood sugar levels, and reduces cravings. Processed foods don't have much fibre or important nutrients. They contain a lot of added sugars and unhealthy fats. Eating them can make you gain weight.
Protein aids weight loss by boosting metabolism, reducing appetite, and increasing calorie burning. It lowers hunger hormones while elevating satiety hormones, leading to automatic calorie reduction. Protein requires more energy for digestion, further aiding calorie expenditure. It also helps preserve muscle mass during weight loss and maintains metabolic rate, especially when combined with strength training. Aim for 25-35% of your daily calories from protein for optimal weight loss, approximately 150 grams on a 2000-calorie diet.
Water suppresses appetite, boosts metabolism, and improves exercising capacity. Animal studies show that it may also promote lipolysis, the process of burning fat for energy.
Adequate sleep is crucial for weight loss. Studies show that insufficient sleep leads to increased cravings and triggers a spike in cortisol, which can hinder fat loss efforts. Research also indicates that cutting back on sleep reduces weight loss from fat by 55% and lowers insulin sensitivity by more than 30%. Prioritizing quality sleep of 7 to 9 hours per night is essential for supporting weight loss goals.
Strength training increases lean muscle mass, which boosts metabolism, leading to more calories burned at rest. Additionally, strength training promotes the afterburn effect, where the body continues to burn calories post-exercise to repair muscle tissue. Moreover, it helps preserve muscle mass during weight loss. Strength training improves insulin sensitivity, facilitating better regulation of blood sugar levels and reducing the risk of fat storage.
Stress triggers the release of cortisol, a hormone that promotes appetite. This heightened appetite, combined with cortisol's effect on slowing down metabolism, can lead to greater fat accumulation in the body, particularly around the abdomen. To manage stress and its impact on weight, consider practices like mindfulness or yoga.
Reducing sugary beverages like soda and sweetened drinks, as well as snacks such as candy, cookies, and pastries, aids fat loss by lowering calorie intake and preventing blood sugar spikes. Instead, choose water or unsweetened beverages and opt for nutrient-dense snacks like fruits, vegetables, and nuts.
Tracking food intake and exercise aids fat loss by keeping a record of your calorie intake and expenditure, helping you make informed decisions about your diet and activity levels. Additionally, tracking allows you to identify patterns, such as eating triggers or times when you're most active, which can help you make adjustments to support your weight loss goals. Moreover, tracking provides accountability and motivation, as you can visually see your progress over time and celebrate achievements. Whether through a journal, mobile app, or wearable device, tracking your food intake and exercise can be a powerful tool for optimizing fat loss efforts and achieving long-term success.
Download the Aware Health Rewards app today and meet your health resolutions.
Fibre-rich foods aid weight loss by promoting feelings of fullness, reducing calorie intake, and supporting healthy digestion. High-fiber foods take longer to digest, keeping you satisfied for longer periods and reducing the likelihood of overeating. Additionally, fibre helps regulate blood sugar levels, preventing spikes and crashes that can lead to cravings and excessive snacking. Epidemiological evidence strongly supports the connection between fibre intake and the prevention of obesity and obesity-related diseases.
Metabolism is how fast your body burns calories. A high metabolism means burning more calories. Conversely, a low metabolism burns fewer calories, necessitating reduced calorie consumption to prevent weight gain. Our bodies burn calories through basal or resting metabolic rate (BMR or RMR), everyday activities, and exercise. BMR refers to the minimum number of calories your body needs at rest for breathing, circulating blood, regulating body temperature, and cell production.
Some key tips to boost your metabolism naturally:
Setting realistic goals for weight loss involves establishing achievable targets that consider your current lifestyle, health status, and personal preferences.
Whether it's fitting into a pair of jeans that were previously too tight, reaching a new personal record in your workout, or consistently making healthier food choices, acknowledging and celebrating these accomplishments boosts confidence and reinforces positive habits. By recognizing these milestones, you can stay motivated and inspired to continue progressing toward your goals.
Relying solely on cardio exercises is a common mistake to avoid when trying to lose fat. While cardio can burn calories, neglecting strength training can lead to muscle loss, slowing down metabolism and hindering fat loss efforts.
Skipping meals or under-eating is a common mistake to avoid when trying to lose fat. Severely restricting calorie intake can slow down metabolism, leading to decreased energy levels, muscle loss, and potential nutrient deficiencies, ultimately sabotaging weight loss efforts.
The timeline for seeing fat loss results varies depending on several factors, including individual metabolism, starting weight, diet, exercise routine, and overall lifestyle. In general, it's realistic to expect noticeable changes within 4 to 12 weeks of consistent effort. However, sustainable fat loss is a gradual process, and patience is key.
You can lose fat without cutting out carbs completely. Focus on choosing complex carbohydrates such as whole grains, fruits, vegetables, and legumes, which provide essential nutrients, fibre, and sustained energy. Additionally, pay attention to portion sizes and opt for whole, unprocessed foods.
When your body loses fat, it does so in a systemic manner rather than from specific areas. This process is largely determined by genetics and hormone receptors in different parts of the body. Exercises targeting specific muscle groups can strengthen and tone those muscles, giving the appearance of a more sculpted area, but they don't directly burn fat in that specific spot.
Also read: How To Lose Side Belly Fat Easily the Right Way
A general recommendation is to aim for about 8 glasses of water per day, which is roughly 2 litres. However, consider drinking more, such as 3-4 litres per day, especially if you're physically active or live in a hot climate.
For losing fat, opt for lean protein sources such as chicken breast, turkey, fish, seafood, egg, tofu, legumes, and low-fat dairy.
Also read: Foods To Avoid To Lose Weight Quickly
To stay motivated throughout your fat loss journey, set realistic goals, celebrate small victories, and track your progress regularly. Surround yourself with supportive friends or join a community with similar goals for accountability and encouragement. Focus on the positive changes in your overall health and well-being rather than solely on the number on the scale.
In conclusion, achieving sustainable fat loss requires a balanced approach that includes regular exercise, a healthy diet, and mindset shifts. By setting realistic goals, staying consistent, and focusing on overall health and well-being, you can successfully slim down and maintain your results long-term. Remember to celebrate your progress, stay motivated, and seek support when needed, as every step forward is a step closer to your desired outcome.
For an extra boost of motivation and support on your weight loss journey, I highly recommend downloading the Aware Health Rewards app. With its user-friendly interface and comprehensive features, this app provides personalized guidance, goal tracking, and a supportive community to keep you motivated and accountable every step of the way.
About the Author
Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.
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