How to reduce body fat in 12 easy steps

The perfect six-pack is not a myth. In fact, you already own it - it's just hiding under the belly fat. And because you can't spot-reduce fat in specific areas (what you may have heard from a dubious PT or the Internet), the key to losing belly fat reduces your overall body fat percentage. 

The magic number is 10% to put your abs center, but there are countless health benefits to lowering your body fat percentage. 

Firstly - and simply - you will live longer. The higher the percentage of body fat, the lower your life expectancy. 

Obesity and obesity significantly increases your chance of dying in heart disease, diabetes or cancer, as well as suffering many other health problems. 

But losing weight not only helps you live longer - it also helps you get more pleasure from your longer life. 

Several studies have shown that losing weight increases your mood and positivity makes food taste better, improves your libido and sex life, helps your brain burn on all cylinders and reduces costs for unhealthy habits. 

So the physical and mental benefits of getting the lean are common to see, but how do you get it? 

Eating healthy and regular exercise is your first step , but in addition, each of these small changes will make a difference.

1. Reduce your daily intake of liquid calories 

When you try to lose body fat, one thing that will surely help your thing is to stop drinking so many calories - especially those with high sugar, nutritional drinks. 

Subjects who replaced their daily can of sugar-laden effervescent pop with the same amount of water lowered their total daily fluid intake calories from 17% to 11%, according to research by Virginia Tech in the United States, which is almost down to the 10% limit of liquid calories recommended by authorities. 

A can of pop can contain about 35 g of sugar - enough to send your blood sugar then explodes, causing you to suck other sugar hits. 

Sweeteners in diet varieties have been shown to increase hunger levels so you eat more, according to the University of Sydney - so your best bet is calorie-free soda. Add fruit wedges to taste. 

But it's not just jars of the roaring things to watch out for. A glass of OJ contains more sugar per glass than soda, but replacing it with a real, delicious orange not only reduces calorie consumption but also provides all other nutrients usually peeled out during the juice process. 

More specifically, it gives you fibers that help bluntly increase blood sugar levels.

2. Get enough chicken
 "The goal is seven to eight hours," says fitness model and PT Alex Crockford. "When your body is at rest is when the muscles grow and recover after exercise." 

If you exercise like a demon, but sleep like a nighttime 90s raver you burn out and end up packing on pounds.

3. Attack this workout once or twice a week
Crock ford's go-to fat heavier work drill. Set a timer for three minutes. Make five pull-ups, 10 box jumps, 15 rocket engines, 20 kettle bell swings and then as many repetitions as possible of good form bur-pees until the time is up. 

Rest for 60 seconds, then repeat for between two and four total sets. "Keep a summary of the total number of reps you collect," says Crock-ford. "This is your point. Next time, hit it. "

4. Eat more
Yes, you read right. However, the key is what to upload. "Add two fists of green veg to each meal," says Precision Nutrition Brian St-Pierre. 

They are nutritious but low in calories - so they will fill you up without being fertilized and keeping you healthy.

5. Drink a glass of water with each meal
It will keep your body hydrated and full, and keep your metabolism online.

6. Enjoy eating out
Wasn't the man ordering boiled chicken breast - as long as you get a decent hit of protein and veg veg, beef and spinach are good. Just leave the fries for another day.

7. Get stronger
 Not everyone is the first priority, but lifting more weight will make any training more intense. By adding 1.5 kg of muscle to your body, you can burn 1,050 extra calories per week, according to a study by the University of Michigan. 

Aim to develop at large, lift compound as power clean and squat, and each workout becomes a fat burner.

8. Slow down  
Low-intensity steady-state cardio (LISS) lowers the stress hormone, which is large as cortisol makes you a fat storage unit. Plus, a long slow jog will burn more calories than a short, crisp circuit. 

Even better, LISS can act as active recovery the day after an intensive session so that you get the best of both worlds.

9. Get a taste for spicy food 
Capsaicin, the compound that gives the heat of chili peppers, will also play happy devastating your metabolism. 

Add peppers to your home-made burgers - you, uh, don't make them from the beginning, right? - and turn them into a fat burning party.

10. Drink milk 
There is some evidence that calcium deficiency can cause slow metabolism. A pint of whole milk contains two-thirds of your RDI of calcium, and people who get enough of this mineral are leaner than those who don't, according to the British Journal of Nutrition . 

Research has shown that consuming calcium through dairy products such as low-fat yogurt or fat-free cheese can also help reduce fat intake from other food sources.

11. Increase your vitamin D levels. 
This does not include sitting in the sun for several hours in a row. Vitamin D absorbed from food is important for preserving muscle tissue. 

You can get 90% of your recommended daily intake from a 100g piece of salmon. So eat a lot of fish, eggs, milk and cereals to get your intake up.

12. Get fiber on 
Research has shown that some fiber can fire up your fat burning by as much as 30%. These studies have shown that those who consume the most amount of fiber gain less weight over a period of time. 

It is best to aim for about 25g a day - start by adding whole grains to your diet.