Cording points out that any sustainable weight loss method takes time to actually lose belly fat. But there are a few things you can do to speed up that process.
Modify Your Behavior
The key to weight loss is to make conscious decisions about your actions. For example, while enjoying happy hour with friends, you may find yourself wondering how much you ate and drank. In such a case, if you calm down and be aware of your actions, you should be able to correct your trajectory.
Thinking about what else you can do [to eat and drink at happy hour may have the same effect as eating comfort food.
Track your calorie intake
The most basic approach to weight loss is to burn more calories than you consume. For example, 3,500 kcal is equivalent to 1 pound of fat (= about 453.6 g grams). You can use a weight loss app or pen and paper to figure out how many calories you need to eat or burn at the gym to reach your goals.
‘If you burn 500 more calories per day (than you take in) seven days a week, you’ll lose 3,500 calories and 1 pound of weight per week.
This is where the National Institutes of Health’s (NIH) online tool Body Weight Planner comes in handy. The tool takes in your current weight, activity level, goal weight, and the amount of time you need to reach your goal to calculate your recommended daily calorie intake. It won’t tell you how to lose belly fat, but it should give you some guidelines for losing weight.
If you don’t want to calculate every day, a rough approach is fine. ‘If you normally eat one sandwich at a meal, eating half at lunch and the other half at dinner cuts your calories in half,’ . First, think of 25 ways to cut 500 kcal a day.
Eat more fiber
Refined crabs and sugary foods don’t keep you from feeling hungry, so you tend to overeat. Instead, eat more fiber-rich foods like whole grain breads, oats, vegetables, fruits, legumes, and chia seeds. They fill you up. On the plus side, fiber also slows digestion and absorption.
A 2015 study published in the Annals of Internal Medicine found that even increasing your fiber intake can lead to weight loss if you’re not on a strict diet. It is said that According to the latest US Dietary Guidelines, women should consume at least 25g of fiber per day (for every 2,000 calories consumed). Create a fiber-rich meal plan.
Walking is a great starting point, for those who aren’t used to exercising. A study in The Journal of Exercise Nutrition & Biochemistry found that obese women who underwent a walking program of 50 to 70 minutes three days a week for 12 weeks compared to a sedentary group. A significant reduction in visceral fat was found.
‘Even if it’s just a minute of walking, there are health benefits if you’re doing more than you used to,’ . One of the biggest mistakes new dieters make is trying too hard and burning out prematurely.
It’s better to start slowly and work your way up than to try too hard and give up. Start by walking for about 10 minutes after dinner, and gradually increase the time as you get used to your daily exercise routine.
Start working out
If you want to lose belly fat, strength training that uses your whole body is essential. Especially if you want to tone your body without rebounding.
Strength training should be part of almost everyone’s exercise regimen. Since muscles are metabolically active, they continue to burn calories even after exercise, which is effective in reducing body fat. Plus, increased muscle mass and a higher metabolic rate can give people who are struggling to lose weight a little more leeway.
It’s best to start with weight training two days a week and work your way up from there. You can think of it as building up to support long-term goals, he explains.
For example, once you’ve mastered a specific movement like dead lifting or bench pressing, you want to be able to do that movement more often, or you want to improve your everyday activities (like holding a shopping bag). Simple things like that are good.
Eat healthy fats
If you want to lose fat, you should eat fat. However! The right kind of fat. Healthy fats monounsaturated and polyunsaturated fats can make your diet more satisfying. A registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, says, The fat sources you want to eat in your diet are unsaturated fatty acids. Unsaturated fatty acids, which are abundant in fish and eggs, increase satiety when consumed in moderation and can be expected to have various health benefits.
To increase your intake of healthy fats, add chopped avocado to your salad, eat salmon twice a week, or add a little peanut butter to your post-workout snack or smoothie. Just remember to enjoy it in moderation, as it’s high in calories.
Eat more protein
Protein not only makes you feel full, but it also helps repair muscles damaged by strength training. This leads to bigger, stronger muscles and less body fat. As a general rule of thumb, you should aim for at least 70g of protein per day.
Especially important to take before exercise. Super hungry after working up a sweat at the gym. And what was the result? You end up eating too much and your calorie intake exceeds your calorie expenditure.
To avoid that, advises snacking on at least 12g of protein before your workout.
If you’re still hungry after a workout, the first thing to do is to see if it’s really hunger or if you’re just dehydrated. If you’re really hungry, fill it up with protein-rich snacks that contain carbohydrates, such as whole-grain protein bars.
You can’t lose fat locally, but you can burn fat by building lean muscle tissue. There are literally dozens of muscles between your shoulders and your hips that support your every move.
The quickest way to get lean abs starts with doing the right moves.
Recommends doing sit-ups three to four days a week, with at least 24 hours between sessions. Start with something simple like crunches, bicycle crunches, and planks. When doing other workouts, remember to focus on your core like tightening your abs.
There are many abs workouts you can do at home. Once you’ve mastered a simple routine, try a more complex workout like the Medicine Ball Slam or the Russian Twist.
Reduce stress as much as possible
Stress affects us both physically and mentally, and how we deal with it determines whether or not we succeed in dieting. Most of the effects of stress are more behavioral than neurological. We eat more than usual because we try to cope with stress by eating.