How to reduce belly fat Losing abdominal fat, or belly fat is a common weight loss goal. Abdominal fat is a particularly harmful type. Res...
How to reduce belly fat
Losing abdominal fat, or belly fat is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease.
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity.
Ok so here are some things you need to keep in mind if you want to lose that stubborn belly fat
1. Be in a calories deficit
yes, this is the most important point you have to understand that to lose fat you have to be in a calorie deficit, which means eat lesser calories than you burn, for example, if your daily maintenance calories are 2000 then eat in 300-500 calories deficit means you have to eat 1500-1700 calories to lose fat.
if you want to understand the concept of calories do watch this video:- https://youtu.be/If3mibCYHYs
2.Eat enough protein
Be sure to give this step your full attention, because protein has been shown to reduce food cravings by up to 60 percent. With enough protein in your diet, you can actually burn up to 100 more calories per day and consume 400 fewer calories. As you can see, adding more protein to your diet can easily be the most effective tool in your arsenal. To get the best results, eat more meats, unprocessed eggs, seafood, dairy products, and poultry. You can also supplement your diet with whey protein.
facing issues choosing protein-rich foods do check out this video:- https://youtu.be/EPSzr_rBZGM
3.) Eat more fiber.
Fiber will make you feel full, which should help you cut down on the amount of food you’re eating. However, not all fiber is the same. The most viscous fibers bind with water and form a type of gel that sits at the bottom of your gut. This slows down the passage of food through the digestive system, leaving you with a feeling of fullness and a reduced appetite. Eating more fruits and vegetables should provide you with enough fiber to do the job.
4.) Do resistance training.
The importance of exercise cannot be overstated. resistance training is great for fat-burning, except that it will only burn fat for a few hours after the workout is over. On the other hand, lifting weights can boost your metabolism for up to two days after each workout. This is because the body uses up more energy to maintain muscle, which requires burning more calories while it’s at rest. The more muscle you build, the faster you’ll burn off belly fat.
If you follow these steps carefully, you shouldn’t have a problem losing belly fat. However, it will take time, during which you’ll have to be patient and monitor your progress. The process is actually quite simple. The hard part is mustering up the discipline required to stick with it.
to understand better watch this video:- https://youtu.be/g_PNzcG57oA
5. Understand the fat loss process.
what I mean by this is that fat loss happens from all over the body because you can not target fat to lose just from a specific part of your body when you follow all the steps above you will lose fat from all over your body including belly fat and yes I understand it takes time so you have to be patient.
Spot reduction is a myth.
do check it out for detailed info:- https://youtu.be/ts_b4MP-aBk
you only target your muscles to train and grow but you can never target fat
I hope this article will better help you to understand the concept of losing belly fat
Thanks for Your Time
Team Califit India
For Online Personal Training
Drop a mail at asliathenics@gmail.com
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