6 Simple Steps to Lose Belly Fat and Live a Healthier Lifestyle

Maintaining a trim midsection serves more purposes than just making you look good; it can also help you live longer lives. A higher risk of heart disease, diabetes, and even cancer is associated with having a larger waist circumference. Losing weight, particularly belly fat, has been shown to improve blood vessel function, as well as sleep quality and quantity.

When it comes to dieting, it is impossible to lose belly fat in a targeted manner. However, losing weight in general will help you lose weight and, more importantly, it will help you lose the dangerous layer of visceral fat that is found within the abdominal cavity and increases health risks, according to Kerry Stewart, Ed.D., director of Clinical and Research Physiology at Johns Hopkins University.

Here’s how to narrow your focus to the areas that matter most.

1. Keep moving forward

Physical activity aids in the reduction of abdominal fat. One of the most significant advantages of exercise is that it provides a significant return on investment in terms of body composition, according to Stewart. According to him, exercise appears to be particularly effective at reducing belly fat because it lowers insulin levels in the bloodstream — which would otherwise signal the body to store fat — and causes the liver to use up fatty acids, particularly those found near visceral fat deposits.

The amount of exercise you require for weight loss is determined by your objectives. For the majority of people, this can equate to 30 to 60 minutes of moderate to vigorous exercise nearly every day of the week.

2. Instead of restricting fats, try restricting carbohydrates

Those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet over the course of six months—28.9 pounds versus 18.7 pounds—according to Johns Hopkins researchers who compared the effects on the heart of losing weight through a low-carb diet versus a low-fat diet for six months—each containing the same amount of calories. Stewart points out that one additional advantage of the low-carb diet is that it results in a higher quality of weight loss. When you lose weight, fat is reduced, but you also lose lean tissue (muscle), which is not what you want to happen. While following both diets, participants lost approximately 2 to 3 pounds of good lean tissue in addition to the fat, indicating that the low-carb diet resulted in a significantly higher fat loss percentage than the high-carb diet.

3. Consider an eating plan rather than a diet

In the end, Stewart says, you must choose a healthy eating plan that you can follow consistently. The advantage of taking a low-carb approach is that it simply entails learning to make better food choices rather than having to worry about calorie counting. As a general rule, a low-carbohydrate diet encourages you to consume fewer problem foods—those that are high in carbohydrates and sugar and low in fiber and protein, such as bread, bagels, and sodas—while increasing your intake of high-fiber and high-protein foods like vegetables, beans, and lean meats.

4. Make use of weights

Even moderate strength training combined with aerobic exercise helps you to gain lean muscle mass, which allows you to burn more calories throughout the day, both at rest and during exercise, resulting in weight loss.

5. Pay more attention to the way your clothes fit rather than the number on the scale

It is possible that the reading on your bathroom scale will not change significantly as you gain muscle mass and lose fat, but your pants will become looser. That is a more encouraging sign of progress. When measured around the waist, a woman’s waistline should be less than 35 inches, and a man’s waistline should be less than 40 inches to reduce the risk of heart disease and diabetes.

6. Reduce your intake of processed foods

When it comes to the ingredients in packaged goods and snack foods, trans fats, added sugar, and salt or sodium are frequently found in high concentrations, making it difficult to lose weight.

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