Lose Belly Fat – Things to Take Note
People are called fat if they have a bigger body than anyone else, much more so when they have abdominal fat. As such, losing belly fat is one of the concerns of many today. not only poses a health risk, but psychological torture for them by looking unsightly.
Body fat in general is not bad enough to be considered. To some extent, the body needs fat for some functions. However, you need to understand the difference between good and bad fats. Good fat can provide you with essential vitamins such as A, D, E, and K that our bodies benefit from. On the other hand, when fat accumulates more than what our body requires, then that is already bad fat, it can be considered obese or overweight. As such is the case, some fat loss is required because fat tends to accumulate in the belly.
There are many important factors that contribute to abdominal fat. These are overeating, not exercising, and lack of a balanced diet. When you often eat at restaurants that serve more than you need, or eat even when you’re not hungry, or snack at midnight during a movie marathon, you go to parties and celebrate holidays with lots of food. All of these and more can increase belly fat. Even those things you do every day, like driving instead of walking, or taking the stairs instead of the elevator, are an added factor.
It could have burned a lot of fat when you use the stairs or walk, but people are busy and lazy these days. Those fast food chains may also increase the fats, sugars, and carbohydrates in their diets. His simple contempt for vegetables and fruits is a major factor. Your belly fat can be even higher when you have a high calorie intake. By adding more calories than just needed by the body, more fat will be stored. The sedentary lifestyle of your lifestyle can slow down your metabolism.
Really, it is hard to lose belly fat, you have to make a sacrifice and determination to do it. It will never happen overnight or even a week. The process will take a long time. However, as long as you set your goals realistically and have been attentive to the goal, you will soon see the desired result. Here are some tips for everyone to ditch the tummy and say hello to a flat and sexy tummy.
To motivate yourself to do the necessary ways to lose belly fat, you need to understand what are the risks associated with it, especially the health risks. Abdominal fat has always been linked to cardiovascular disease (heart conditions), diabetes (high blood sugar), and cancer. This is so because the fat cells of the abdominal fat would produce hormones and other substances that are harmful to health. On the other hand, since the belly is close to the liver, fatty liver is also common among fat people. So that you can know if you are sick or not, here is how to measure.
Using a tape measure, wrap it around your waist at the level of your belly button. A measurement greater than 35 inches for women and 40 inches for men is considered unhealthy/obese/overweight.
Exercise to lose weight throughout the body, especially the belly, is important. Again, spot reduction is not recommended. Don’t just focus on your belly to flatten it, instead do a full body workout. Do exercises to burn calories instead of just crunches or crunches. Abdominal exercises are not an effective way to lose belly fat because they only strengthen the abs. A good cardiovascular or aerobic exercise is most beneficial. It is also proven that a combination of resistance training and cardiovascular exercise works best. One study would even show that those who lifted weights and did cardio at the same time lost twice as much belly fat as those who did cardio alone. Exercise can also reduce stress, therefore lowering the hormone that causes more abdominal fat deposits.
It is important to know how to structure the training sessions. Don’t spend all your time doing ab exercises that only target the stomach area because it won’t be very effective. It is quite unfortunate that many people still do not understand this and spend so much time doing exercises aimed at the belly. Most of the training time should be spent doing multi-joint exercises with different parts of the body, such as legs, chest, back, etc. since that would increase the metabolic rate during and after training.
It is also very important to consider changing your diet. Do not restrict the intake of calories, just reduce the unnecessary ones.
It is also important to change refined grains to whole grains. Eating whole grains with an extra serving of fruits and vegetables, low-fat dairy products, lean meats (fish or chicken) can help you lose more belly fat than eating refined grains. Remember, whole grains can change the body’s glucose response which can speed up the melting of fat deep in the stomach, which in turn can make it easier for the body to burn fat under the body.
A higher proportion of monounsaturated fats can also prevent the accumulation of abdominal fat. These fats are usually found between avocado, nuts and seeds (cashews, peanuts and almonds), dark chocolate, grape seed oil, etc.
Trans fats found in margarine, crackers, cookies, etc. it can cause more fat to be deposited in the abdomen; so this should be avoided.
Soluble fibers can reduce the hormone that causes fat production. Eat more of these which are mainly found in apples, oatmeal, cherries, beans etc.
Eat more fat burning foods with a negative calorie content. Some examples are beans, apples, apricots, olive oil, egg white, lean cuts of meat, etc.
Losing belly fat, as always, is not an easy thing to do. The more you do something worthwhile, the more successful you will be. Most people fail in their desire to lose belly fat because they stop in the middle because they can’t handle exhaustion, and most of those who succeed are the people who can accept the challenge in a positive way, those who find exhaustion as a challenge. those who are very persevering to do it at all costs. So when you want to be fit and with a flat tummy, be a positive person who can fit into the newly adopted lifestyle for a healthier and sexier life.