9 Quick Ways To Reduce Body Fat

When it comes to weight loss, looking for the quickest solution is always the first thing on our minds. We all know the drill; you’ve been working your butt off at the gym and you want to see results – stat!

Putting all that effort and realizing that you’re still so far away from getting those six-pack abs can be frustrating. Sometimes, it could even reach the point where you feel like giving up altogether; and that’s the last thing that should happen.

We at Evolve Daily completely understand how you feel and commiserate with how exasperating it must be for you. We know how hard you’ve been working, so we’re here to help. Today, we’ve come up with 9 surefire ways to put you on track to getting the body you so rightfully deserve.

Without further ado, here’s Evolve Daily’s 9 Quick Ways To Reduce Body Fat:

1) Write it down

man writing with pencil

Although it might sound quite tedious, writing down what you’ve eaten will help you stay on track with your diet. By closely monitoring your food intake, you’ll be more conscious of what you eat and be more likely to avoid the bad stuff. Experts say that those who wrote down what they ate that day wound up eating 15% less food than those who didn’t.


2) Wait till you’re really hungry

hungry man

We’ve all been victims of mindless snacking, or simply grazing on food just because it’s in front of us. Sometimes, we also resort to eating because it’s become a habit we turn to when we’re stressed. In fact, because of this, most of us find that we’ve actually forgotten what real hunger feels like.

Instead of eating whenever we feel like, why not wait till we get truly hungry? This way, we’re eating with purpose and more likely to eat something healthy.


3) Avoid processed food

woman examining food label

Let’s face it, nothing is easier than grabbing a bag of chips or chocolate bar to satiate our hunger. Unfortunately, that same bag of chips or chocolate bar is probably filled with preservatives and additives, filling you with empty calories that won’t help you get that six-pack any faster.

A good way to avoid processed food is to check the label – make sure that it doesn’t have sugar, fructose, or corn syrup as any of its main ingredients.


4) Reduce your portions

small portion of food

Sometimes, the smallest effort makes the biggest difference. Cutting down your portion sizes helps you avoid adding unnecessary calories to your diet. In fact, studies show that people tend to just eat what’s in front of them, even though they’d feel just as full with less.

So next time you eat out, opt to order the smallest portions available. If you’re eating at home, remember to leave some space on your plate and don’t fill up the serving spoon!


5) Eat at home


eat home

When we eat out, we have no control over what goes into our food. Whether it’s the type of oil they use or the quality of ingredients, there’s just no telling if it’s actually beneficial to us or not. We’re also more likely to eat more, because of the large portions that they usually serve at restaurants.

Preparing your own food at home saves you the trouble of worrying about your diet. Not only can you limit the amount of food you cook, but you can also adjust your meal to suit your needs.


6) Brush your teeth after every meal

man brushing teeth

Choosing to have dessert can be especially tempting if you have a sweet tooth. Instead of reaching for that tub of ice cream, head to the bathroom and brush your teeth! Studies show that the fresh, clean feeling you get after brushing your teeth will cue your body and brain to tell you that it’s time to stop eating!


7) Get active

Dejdamrong evolve mma

It’s pretty straightforward; the more calories you burn, the more weight you lose. If you aren’t seeing any results with your normal exercise routine, why not change it up and learn something new? This will motivate you to exercise more and at the same time, shock your body by changing your routine. If you’d like to stick to your regular workout, increase your frequency and intensity – you’ll see results in no time!


8) Stock up on vegetables and fruits

shopping for fruits and veg

If you can’t stop yourself from snacking, why not snack on something healthier? Make sure your pantry and fridge are well stocked with fruits and vegetables at all times. This is to make sure that whatever you’re eating is indeed healthy, instead of a snack that’s filled with preservatives and additives.


9) Drink more water! 

woman drinking water

Everyone knows that drinking water does wonders for your body, but what most people don’t realize is that it also aids weight loss. Water helps regulate your digestive system and curbs your appetite. Studies show that people who drank more water before eating a meal consumed 70 to 90 calories less compared to those who didn’t. This is because the water keeps you satiated, leaving less room in your stomach for food.

Although the old rule of thumb for drinking water says that one should drink 8-12 glasses of water a day, this varies per individual. The more active you are, the more water you’ll need to compensate for all that water loss. And if you want to lose weight, you’ll have to drink even more!


Remember, weight loss is always more effective if it becomes part of your lifestyle. The sooner you start, the easier it will be to shred those unwanted pounds. Good luck!

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