• Simple Ways to Reduce Body Fat for Better Sleep and Improved Health Overall

    Columbus OH fitness coach and nutritionist Jason Yun

    Image via Unsplash

    Simple Ways to Reduce Body Fat for Better Sleep and Improved Health Overall

    According to Stanford Health Care, having excess amounts of fat in your body increases your risk of obesity, sleep apnea, heart disease, arthritis, and other dangerous medical conditions that may impair your quality of life. Additionally, excess body fat has been linked to depression — a mood disorder that often leads to sleep disturbances, concentration issues, prolonged feelings of sadness, and unexplained physical symptoms such as headaches or back pain. As such, reducing the amount of fat in your body may also lower your risk of disease, improve your sleep quality, alleviate symptoms of depression, and enhance your mood and memory.

    Whether you’re looking to sleep better at night, boost your self-image, or improve your overall health and wellness, making a few changes to your diet and lifestyle can help burn body fat, build muscle, and reach fitness goals. To learn more about these lifestyle changes, read on!

    Lift Weights

    According to Shape Magazine, the benefits of weightlifting are vast, ranging from a reduction in body fat to an increased amount of lean body mass and defined muscles, strengthened bones, greater flexibility, protection from injury, and improved cardiovascular health. Plus, strength training can help you fall asleep faster and avoid waking up throughout the night — another major benefit if you’re looking to improve your overall health and wellness.

    If you’re new to weightlifting, it may be wise to work with a professional. Improvement Warrior Fitness, for instance, offers a variety of programs and services that can help you to burn fat, build muscle, and make healthier lifestyle choices overall.

    These programs include the following:

    • The Nutritional Cleansing Challenge

    • Hillard Group Strength and Fitness Training

    • New Albany Small Group Training


    If you’d prefer to strength train at home, however, you can choose to use equipment such as free weights, resistance bands, or resistance machines — or you can use your own bodyweight. Several bodyweight exercises include lunges, squats, planks, and pushups.

    Eat Healthier Foods

    While weightlifting alone can be an effective method for burning body fat, improving your sleep quality, and enhancing your overall health, it’s also important to make healthier dietary choices. For instance, foods like chickpeas, peanut butter, tuna, olive oil, eggs, beans, whole grains, leafy greens, and avocados have been shown to burn body fat, especially along the waistline.

    Moreover, it’s also important to avoid high-calorie foods like French fries, fried meats and eggs, refined carbohydrates (such as packaged cereals, cupcakes, and white bread), full-fat dairy products (like sour cream, cottage cheese, and butter), and any type of red meat, as these foods have been linked to increased body fat, obesity, certain cancers, and diabetes.

    However, you may be able to enjoy some of your favorite fried foods without compromising your fitness goals if you cook with an air fryer. By cooking with an air fryer, you can prepare your favorite fried, baked, or grilled foods without the added calories, oils, and fats—and you’ll cook your food in less time than you would with an oven, stove, or deep fryer.

    Before purchasing an air fryer, search for highly-rated devices that fit your budget, personal preferences, and family size. While some top-rated models sell for as much as $200, others are available for less than $50. Additionally, some devices are best for smaller kitchen spaces, while others are larger and hold more food — a better option for most families.

    Reducing body fat isn’t a quick or easy process, but these simple strategies will help you to burn excess fat and keep it off for the long term. Plus, these strategies will help you to build muscle, sleep better at night, lose weight, and feel stronger and more energized over time. By lifting weights, eating healthier foods, and learning how to cook with an air fryer, you’ll be on the road to burning fat and reaching all your top fitness goals.

    Written by Jennifer McGregor


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