How to lose belly fat fast male and female.
You might be searching for perfect ways to lose your belly fat. Being overweight is one of the main sources of real sicknesses. It increases the risk of heart disease, heart attack, breast cancer and many more. Losing weight is a big task, it needs patience, hard work, exercises, a healthy lifestyle and balanced diet. but exercise and diet are the major factors to lose belly fat.
Here are the best effective tips lose belly fat, backed by scientific studies.
1. Improve your diet. Get an honest assessment of your eating habits by writing down everything you consume in a day. The more you consume junk food the more is your chances to increase calories and less to lose belly fat. Unless you restrict calorie intake you will not lose belly fat.
2. Try a high-intensity exercise routine. You cannot lose weight with diet alone exercise is an important component. Regular exercise with diet is a critical part of any weight loss program. A study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, so in order to lose belly fat exercise is very important during weight maintenance.
3. Do not drink too much alcohol. Research recommends that a lot of liquor can also make you gain belly fat. Limiting alcohol and losing weight are two concepts and that go hand in hand. Drinking limited amount of alcohol is important not only for weight loss but also for prevention from some major health issues. The calories you consume from alcohol those calories can add up to thousand calories or more per week.
Calories in popular alcoholic drinks.
- Bear (70-180)
- Wine (100-130)
- Vodka (90-120)
- Margarita (100-160)
We all know it is not easy to quit it but yes you can set a goal to drink less. I have the following steps may be helpful.
- Drink slowly.
- Do not keep alcohol in your home.
- Order low alcohol drinks.
- Monitor your intake.
4. Be more active. Being overweight puts a great deal of weight on your joints. Just keep moving and keep yourself busy, getting more active can help you burn calories and trim down. People who have successfully lose weight find that being active is one of the major factors in keeping the weight off.
5. Eat more protein. Protein assumes a basic job in weight reduction and upkeep. Protein food helps you lose fat and build lean muscle mass. It has a higher thermic effect than other foods.
I have found the following protein-rich foods for you.
Ø Chicken
Ø Eggs
Ø Almonds
Ø Spinach
Ø Guava
Ø Peas
Ø Grass-fed Beef
Ø Beans
6. Stress less. Every human body releases hormone called cortisol normally when we are stressed. Which triggers your body to store fat, it causes weight gain when produced in excess, especially in the abdominal region. I have a few simple tips to help you manage and reduce your stress levels.
Ø Get more sleep.
Ø Talk to someone.
Ø Manage your time.
Ø Rest if you are ill.
Ø Avoid caffeine, alcohol, and nicotine.
7. Avoid sugar. Sugar is the most dangerous things among all foods. Studies show that it has a uniquely harmful effect on metabolic health. The more sugar you eat, the more your body will discharge insulin, and the more it stores fat. Sweet is edible and bitter is poison. The body hasn't changed much yet the whereas the food has. It is the main reason behind belly fat.
There are 6 simple steps to stop eating too much sugar.
Ø Check for sugar in canned foods.
Ø Be careful with healthy processed snack foods.
Ø Avoid sugar-filled breakfast foods.
Ø Make alternations and read labels.
Ø Avoid fruit juices.
Ø Avoid James, jellies, honey, or other preserves.
8. Drink green tea. Green tea has been drunk for centuries for its health benefits, and it has been proven from studies that flavonoids and caffeine in green tea speed up the metabolism, allow the body break down and process the fat faster. It has many compounds, including caffeine and polyphenols that affect the body in a number of ways.
9. Get more sleep. Being short on sleep really affect our weight. While you were not sleeping, your body cooked up a recipe for weight gain. Poor sleep is associated with a slower metabolism, and the more you’re awake the more hours you have to eat normally, a person burns about 0.42 calories for every pound in one hour of sleep. Sleep is like nutrition for our brain. You must sleep between 7-9 hours each night.
10. Running. Many kinds of exercise can be effective for belly fat, but running is seriously the king of belly fat exercises. Truly, running is an extraordinary method to burn calories. But you might be new to running and unsure how best to burn fat. I have a few simple tips if you are new or confused.
Ø Develop a running plan.
Ø Go to distance.
Ø Maintain a steady pace.
Ø Add intervals.
Ø Keep yourself hydrated.
11. Bicycling. Bicycling is a popular and effective form of cardio. Besides helping you to burn calories cycling reduces your risk of serious diseases. Including heart disease obesity, and cancers. It can just assist you with getting free of that excess fat just in the combination with a healthy diet. An hour of moderate cycling has been found to burn between 400-470 calories. The high-calorie burning will help you start burning off fat over your body.
12. Aim to walk 10000 steps a day. A study found that who walked for one hour five times per week for 12 weeks lost an extra 1.5 inches and 1.3% more body fat, compared to others. It is equivalent to walking 40-50 minutes of strolling. You can easily burn up to 200 calories a day it is the easiest weight loss exercise walking a little bit pace is good for burning calories.
My friend, there is no any magic to lose belly fat. But trust me if you adopt all the discussed strategies in this article will definitely help you to achieve your goal.
0 Comments