Views:141 Author:Site Editor Publish Time: 2019-08-27 Origin:Site
You may have been struggling with how to lose abdominal fat, such as performing sit-ups and so on. Studies have shown that performing a lot of sit-ups to exercise the abdominal muscles does not reduce belly fat, just like exercising biceps does not make your arms tighter, and squats won't make your legs thinner. The only way to make your abdomen thinner is to remove fat from your entire body. To do this, you need to properly combine dietary strategies and exercise. As long as you persist for a long time, your body will begin to absorb the fat reserves of your abdomen. Here are some ways to keep you healthy while quickly reduce abdominal fat.
1. Ingest the Right Amount of Calories
Ingest the right amount of calories every day is the primary driver of weight loss. Calories are the main unit in which our body gets energy from food. Every day, we burn a certain amount of calories based on our size, age, gender and level of activity. In order to burn fat, that is, to force our bodies to use our fat reserves and use them as energy rather than food, we need to consume less calories than we burn in a day. The goal is to reduce calories by about 500 calories per day. If you stick to the daily calorie goal, you can lose weight even if you don't do anything else.
2. Do Aerobic Exercise
LISS (Low Intensity Steady State): The advantage of this exercise is that you can burn calories without putting too much burden on your body or increasing your appetite.
HISS (High Strength Steady State): The advantage of HISS is that you burn more calories faster than LISS, but these exercises are more physically demanding and harder to recover. You may find yourself starving from overwork.
HIIT (High Intensity Intermittent Training): HIIT refers to short periods of high intensity exercise followed by long rest or high intensity work. Imagine walking on a treadmill, occasionally sprinting at a high speed, or doing a cycle of push-ups, squats, arches, etc. These exercises can burn a lot of calories quickly and significantly improve your health, but they can also make it difficult for your body to recover and increase your appetite.
Every form of aerobic exercise has its effect, you can choose the way that suits you, such as walking, jogging, riding a spinning bike. After these exercises, don't forget to relax your muscles. You can use the vibration plate or power plate.
3. Exercise Abdominal and Core Muscles
Exercise abdominal and core muscles 2 - 3 times a week to enhance abdominal strength. Try some more challenging actions, such as leg lifting, flat support, reverse sit-ups, tilt sit-ups and AB wheel stretching and so on. It doesn't need too much. It only takes about 2 to 3 groups of 20 exercises per week to exercise the abdominal muscles.
4. Eat Slowly
Forcing your body to burn fat to store energy is an uncomfortable process that can make you feel very tired and less energetic, while getting used to eating less food can also make you feel hungry at first. A good solution is to eat slowly. There is evidence that eating slower will increase the satisfaction and satiety of some people after meals and reduce your desire to eat more. Your stomach needs time to tell your brain that it is full. If you eat fast, you may bypass this signal and end up eating more than you really need. Not only that, but your body will take two to three hours to turn the food you just ate into the energy that is actually available. Even if you have a big meal while you are on a diet, you may still feel hungry, but that doesn't mean you need to eat more. If you have enough patience to get your body working properly, you usually feel a burst of energy after a few hours of eating.
5. Eat More Protein
If you eat the right calories every day, you can lose weight well regardless of your diet. However, there is a lot of evidence that people interested in losing weight should consider a high-protein diet. People who consume more protein tend to be more satisfied. In addition, a moderate amount of protein a day can help you maintain more muscle and encourage your body to lose more fat. Your protein needs vary depending on your gender and level of activity, but most people should consume at least 40 to 50 grams of protein a day.
6. Delay the First Meal
Fasting is good for health, far more than losing weight. It also includes improving mood, energy, attention, longevity and so on. However, you don't need to start a long fasting right away, although it's very effective. Try to delay your first meal to a few hours after you get up. You may cause more fat burning than eating right away. And you may find that you are not very hungry compared to having breakfast. Even a mild fasting can dramatically reduce your overall appetite and calorie intake throughout the day.
Remember to set your calorie goal and concentrate on achieving it every day. Exercise, high protein intake and some techniques to keep motivated are really helpful, but energy shortage is the main driving force, and fat loss should be your top priority, although this plan may take a long time.