By Guest Blogger Lucy Reed
Some body fat is essential to good health, but too much fat in our bodies can lead to obesity, depression, chronic disease, diabetes, low levels of good (HDL) cholesterol, high triglycerides, and unhealthy levels of bad (LDL) cholesterol. Moreover, researchers at Johns Hopkins Medicine have found that a reduction in body fat can lead to improved sleep quality — an indication that excess body fat may also cause sleep disturbances such as insomnia, nighttime restlessness, sleep apnea, and daytime fatigue.
While having a healthy percentage of body fat is key to looking and feeling your best, warding off disease, and obtaining good quality sleep, recommended body fat amounts vary by gender and performance level. If you measure your body fat percentage and find that it’s higher than normal, however, there are several steps you can take to improve your overall health and wellness, which will, in turn, lead to better quality sleep. To learn about the different things you can do to reduce body fat for better health and improved sleep, read these suggestions.
Strength Train for Weight Loss and Better Mental Health
While some studies indicate that obesity and excess body fat may correlate with depression, regular strength training has been shown to burn body fat, build muscle, improve self-confidence, boost sleep quality, and alleviate symptoms of depression, anxiety, and other mental health concerns. As such, lifting weights and strengthening your muscles can help you to burn fat and sleep better while also improving your mental and emotional health.
Moreover, incorporating aerobic activity into your everyday life can also help you to burn body fat and sleep better at night. Some of the best types of aerobic activity for losing weight and burning fat include high-intensity interval training and high-intensity cardio such as stationary biking, running, swimming, and jumping rope. Since these types of exercise can get rigorous, but sure to get the best earbuds you can afford for listening to your favorite tunes and motivational podcasts. Look for earbuds that are ergonomic and are made with durable, easy-to-clean materials.
If you can’t devote a whole lot of uninterrupted time to aerobic activity each day, you can reap many of the same benefits by exercising for 10 minutes in the morning, afternoon, and evening, taking stairs instead of elevators, doing a few push-ups throughout the workday, and standing instead of sitting whenever possible.
Eat Fewer Calories and Simple Carbohydrates
In addition to incorporating strength training and aerobic activity into your daily life, other things like eating fewer calories and reducing your carbohydrate intake can also contribute to weight loss. While most calorie and carbohydrate needs vary by individual, Medical News Today explains that approximately 40- to- 65 percent of a 1,500-calorie diet should come from carb-containing foods, and 10- to- 30 percent should come from protein sources.
Moreover, it’s best to consume complex carbohydrates such as whole grains, whole fruits, high-fiber vegetables, beans, and legumes — and avoid simple carbs like white bread, processed foods, and sugary beverages. Not only are complex carbs best for weight loss, but they’ve been shown to promote a good night’s sleep as well.
Also, eating right isn’t just something that takes place on the go or at the office. ZenBusiness has some great healthy-eating tips for those who work from home, too – and best of all, healthy meals don’t have to cost a fortune!
Try an Appetite Suppressant
To burn fat in less time, you may also choose to experiment with an over-the-counter fat burner or appetite suppressant, as these supplements can help to expedite your weight-loss journey. However, you should first speak with your primary physician to ensure that the supplements won’t interact with any prescription medications you’re taking. It’s also important to read customer reviews and product recommendations as carefully as possible before making a purchase and to familiarize yourself with any potential side effects that may occur.
If you’re looking to suppress your appetite without supplements, however, experts at Women’s Health recommend incorporating foods like nuts, apples, oatmeal, mint, and spices such as cayenne pepper into your daily life. Moreover, natural fat burners include caffeine, green tea extract, split peas, oily fish, soluble fiber, and protein powders made from hemp, soy, or whey.
Not only can reducing your body fat help you to look, feel, and sleep better — but burning excess fat may also improve your mental and emotional health as well. By incorporating strength training and aerobic activity into your day, consuming fewer calories and simple carbohydrates, and exploring different ways of suppressing your appetite, you’ll be on your way to sleeping better, losing weight, and looking and feeling your very best.
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