8 Secrets To Reduce Belly Fat
The most common area of the body that both men and women are eager to change is their abdomens. Are you one of the persons who are struggling to lose belly fat and trying to find out the best way to lose fat quickly? Accumulation of the fat in you belly may result due to many reasons. While you try to lose the belly fat by doing exercises, you must simultaneously consider the type and amount of intake of food that will add to your body fat.
1. Healthy meals consist of lean protein, lots of fresh vegetables, whole grains and some fresh fruits. You should consistently choose foods that are as close as possible to their natural state. It is better to avoid so-called healthy foods labeled sugar free, fat free, etc as it may actually gain you more weight. Always prefer to eat 3 meals a day, eat small but frequently. Increase your protein intake for better muscle growth and development. Limit your salt intake, avoid alcohol and minimize sugar and bad fats in your diet.
2. Add strength training to your exercise routine three times per week. Strength training using weights (free weights or weight machines) helps to build muscle. Increasing your overall lean body weight will help you to burn more calories throughout the day. Muscle is an active tissue and uses energy to maintain itself---even while you are sleeping. Increasing your lean body weight will help burn extra fat all day long.
3. Usually people have habits to take late night snacks. This habit mostly adds up in increasing the fat especially the belly fat. Because after taking late night snacks people usually do nothing that will be considered as physical activity that helps in burning fats. So if you are one of the people having such habit of taking late night snack, avoid taking late night snacks, which will help to lose belly fat.
4. Eliminate stress. Cortisol is known as the stress hormone. The more cortisol in your body, the more fat you store in your body and your midsection. So how do you lower your stress levels? By taking 10-15 minutes everyday to relax. Maybe some meditation or a pleasant quiet walk by yourself. Get rid of the negative energy and stress by focusing on positive moments you have had in your life.
5. Regular weight lifting has several beneficial effects as it strengthens your muscle. As stated above the more muscle you carry on your frame, the more calories you burn. Muscles take up one third less space than fat and it gives you power and energy to carry on your daily activities more effectively.
6. Get at least eight hours of sleep per day (seven to nine per night is a good range). Studies have shown that people who do not get enough sleep are more likely to be obese than those who sleep enough. Sleep deprivation decreases the amount of leptin produced in the body, which is a protein that tells your brain that it is full. Less leptin leads to more hunger, which leads to more eating, which leads to a bigger waistline.
7. Often people starve to lose belly fat, thinking that starving will help in burning calories in the body. It is wrong thing to starve yourself and exercising with a great effort, since it will not help in burning the fat but on the contrary you will find yourself hungry and drained.
8. Eat a properly balanced diet. Hey, I for one love the temptations of fast food and cookies. But I beat these temptations by eating properly and having healthy snacks on hand to fend off cravings. Begin eating smaller meals and portions throughout the day and add some healthy snacks between meals like carrot sticks and nuts.
1. Healthy meals consist of lean protein, lots of fresh vegetables, whole grains and some fresh fruits. You should consistently choose foods that are as close as possible to their natural state. It is better to avoid so-called healthy foods labeled sugar free, fat free, etc as it may actually gain you more weight. Always prefer to eat 3 meals a day, eat small but frequently. Increase your protein intake for better muscle growth and development. Limit your salt intake, avoid alcohol and minimize sugar and bad fats in your diet.
2. Add strength training to your exercise routine three times per week. Strength training using weights (free weights or weight machines) helps to build muscle. Increasing your overall lean body weight will help you to burn more calories throughout the day. Muscle is an active tissue and uses energy to maintain itself---even while you are sleeping. Increasing your lean body weight will help burn extra fat all day long.
3. Usually people have habits to take late night snacks. This habit mostly adds up in increasing the fat especially the belly fat. Because after taking late night snacks people usually do nothing that will be considered as physical activity that helps in burning fats. So if you are one of the people having such habit of taking late night snack, avoid taking late night snacks, which will help to lose belly fat.
4. Eliminate stress. Cortisol is known as the stress hormone. The more cortisol in your body, the more fat you store in your body and your midsection. So how do you lower your stress levels? By taking 10-15 minutes everyday to relax. Maybe some meditation or a pleasant quiet walk by yourself. Get rid of the negative energy and stress by focusing on positive moments you have had in your life.
5. Regular weight lifting has several beneficial effects as it strengthens your muscle. As stated above the more muscle you carry on your frame, the more calories you burn. Muscles take up one third less space than fat and it gives you power and energy to carry on your daily activities more effectively.
6. Get at least eight hours of sleep per day (seven to nine per night is a good range). Studies have shown that people who do not get enough sleep are more likely to be obese than those who sleep enough. Sleep deprivation decreases the amount of leptin produced in the body, which is a protein that tells your brain that it is full. Less leptin leads to more hunger, which leads to more eating, which leads to a bigger waistline.
7. Often people starve to lose belly fat, thinking that starving will help in burning calories in the body. It is wrong thing to starve yourself and exercising with a great effort, since it will not help in burning the fat but on the contrary you will find yourself hungry and drained.
8. Eat a properly balanced diet. Hey, I for one love the temptations of fast food and cookies. But I beat these temptations by eating properly and having healthy snacks on hand to fend off cravings. Begin eating smaller meals and portions throughout the day and add some healthy snacks between meals like carrot sticks and nuts.
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