Improving the Diet
It is advised to avoid processed foods, artificial sugars, and refined carbohydrates, such as ice cream, fried foods, cookies, cakes, and sweets. Instead, one should incorporate more low-calorie foods into their diet, such as fruits, vegetables, leafy greens, lean meats, fish, and whole grains.
Increasing Water Intake
It is recommended to limit beverages that offer little nutritional value and are high in calories, such as sweet coffee, lattes, artificially sweetened juices, sweetened tea, soda, and alcohol, and replace them with one or two cups of water. Water helps hydrate the body, improve its functions, and boost metabolism. It is advised to drink a cup of water about half an hour before meals to reduce the amount of food consumed, along with drinking water continuously throughout the day whenever feeling hungry or wanting snacks.
Following a High-Protein Diet
Consuming large amounts of protein in the diet is an effective way to reduce appetite and burn more fat. Many studies have found a link between high-quality protein intake and reduced fat accumulation in the abdominal area. One study showed that following a high-protein diet helps maintain muscle mass and metabolic rate during weight loss. Foods rich in protein include meats, seafood, eggs, dairy products, and legumes.
Other Methods for Reducing Body Fat
There are several methods that can help reduce body fat, including:
Practicing Aerobic Exercises
Aerobic exercises are among the most effective for burning calories. These include walking, cycling, and swimming, and it is recommended to practice them for at least half an hour daily and regularly.
Strength Training
Experts suggest engaging in strength training, such as weightlifting, at least twice a week, as it prevents the loss of muscle mass with aging.
Changing Lifestyle Habits
Engaging in activities such as walking, taking the stairs, and gardening contributes to burning more calories.
