How do you get rid of body fat

Reducing the intake of harmful fats and carbohydrates

Studies have shown that eating harmful fats increases the accumulation of fats in the body, so you should avoid eating harmful fats, and focus on eating good fats such as omega-3 and omega-6 acids, which effectively contribute to burning fats, by enhancing the metabolism process in the body, and should be reduced From eating simple carbohydrates, and eating them at certain times to support the fat burning process, as they contain a high percentage of calories, and can cause a rise in insulin, and thus increase the accumulation of fats, and it is preferable to replace them with eating complex carbohydrates, such as: oats, brown rice, and potatoes The best time to eat complex carbohydrates to support the fat burning process is before six o'clock in the evening, and it is preferable to eat them after performing exercise. Because the body will store it more easily as glycogen.

exercise

It is necessary to practice regular exercises for half an hour most days of the week or all of them, as this helps to reduce the percentage of triglycerides in the body, and increase levels of good cholesterol, and among the exercises that can be done are: climbing stairs, swimming, and brisk walking.

Limit sugar intake

The American Heart Association recommends eating no more than 6-9 teaspoons of added sugar per day, as the body converts excess sugar into triglycerides, which helps increase triglycerides in the blood and increase the risk of heart disease. Added sugar plays an important role in raising triglyceride levels in children, so sugar-sweetened drinks should be replaced with water, in order to reduce the 29 mg/dl of triglyceride levels.

Eat more soy protein

Soybeans contain a high percentage of isoflavones, which is a type of plant compound that is characterized by many health benefits, the most important of which is the reduction of harmful cholesterol levels in the body, and according to a study conducted in 2004, soy protein has reduced the percentage of fat. Triglycerides are 12.4% more than animal protein. Among the foods that contain soy protein: soybeans, soy milk, and tofu.