Judul : How to Lose Your Abdominal Fat
link : How to Lose Your Abdominal Fat
How to Lose Your Abdominal Fat
There are a lot of nasty tricks on how to get rid of belly fat. Although there is no "magic formula" that will target abdominal fat in particular, this article will explain what causes the expansion of the waistline and how you can make for your buoy goes away .
- Method 1 out of 5: Start up your metabolism
Take a good breakfast. This may seem against -productive to eat if you are trying to lose weight, but studies show that eating breakfast within the time you wake up regularly keeps your insulin levels and your LDL cholesterol ( the bad) at low levels .Try to take your daily breakfast around the same time. If you tend to sleep in on weekends , eat as soon as you wake up.
Consider including protein and fiber rich foods in your breakfast. They take longer to be processed than refined sugars and complex carbohydrates , so you will continue to feel full throughout the morning . Try eggs, peanut butter and fresh fruit and vegetables.
Make sugary cereals , waffles , pancakes, bread, pastries, oatmeal are not the sole source of your breakfast. If you're going to splurge and eat something with refined sugars , try to balance with protein or fiber.
Unzip. Research indicates that the secretion of cortisol (a hormone produced by your body during times of stress) is correlated with an increase in belly fat. Here are some strategies to fight against everyday stress:
Get enough sleep. Most adults need at least 7 hours of sleep each night to function properly.
Make time to relax. Even if it's only 15 minutes during your lunch break, try to find time to just close your eyes, breathe deeply and forget your worries.
Keep stressors away from your bedroom. If you can avoid it, do not work in your bedroom or do there anything stressful. Are you saying that the area is reserved for rest and relaxation, let your worries behind when you enter the room.
Try to 10,000 steps per day. In a study where a group of men was asked to reduce his daily walk of about 10,000 not less than 1,500 (without changing their diet), visceral fat (belly) increased by 7% after only 2 weeks. Get a pedometer (it may be an app on your smartphone) and try to increase the number of steps you take each day. Take the stairs instead of the elevator. Walk instead of driving. Stand up and do 30 not every 30 minutes. If you have a sedentary job, consider yourself a treadmill.
Go refined whole grain cereals. In a scientific study, participants who ate Competes cereals ( more than five servings of fruits and vegetables, three servings of low -fat dairy products and two servings of lean meat, fish or poultry ) lost more fat the belly and the other group ate the same food, but in combination with refined grains .
Melt fat with grain. A diet rich in whole grains changes the glucose and insulin response in your body , which accelerates the melting of fat , including visceral fat , that deep layer of fat that is easier for your body to burn that the subcutaneous fat ( the fat you can see and grab ) .
Try to avoid cereals "white" . For example , buy whole wheat bread instead of white bread and super-refined prefer wild brown rice for white rice .
Drink plenty of water . Studies suggest that drinking regular water throughout the day can lead to a more active metabolism, regardless of diet . In addition, drinking more water helps your body eliminate waste and toxins and improves your overall health.
Try to drink a glass of water 8 times a day or a little over 2 lites in total.
Carry a water bottle with you so that you can drink when you are thirsty.
Learn whether you are sufficiently hydrated. This is a little summary measure , but you know that you drink enough water when your urine becomes almost clear . If it is still yellow, continue to drink .
Do exercises in small steps. Research shows that exercise intervals or alternating short bursts of energy with short rest periods, can improve muscular endurance faster than traditional exercise .
Try sprinting. Run as fast and as far as you can for 20 seconds, then continue with a slow walk until you return to your breath. Repeat this for 10 minutes.
Make the treadmill , elliptical or stationary bike for training, intervals . The most modern exercise equipment can be set to an interval training mode , which will greatly increase the difficulty of the exercise over short periods of time.
Go for a brisk walk . Find time for a little exercise into your work day when you get up from your desk to go for a walk in power for 5 minutes. Take long strides and keep a steady pace and try to go up and down stairs.
Drop abs - for now . Doing abs and sit- ups will develop strong muscles, but you might not be able to see under the belly fat still present. In fact, doing abs can actually make your stomach appear larger as you develop these muscles. Try these exercises to focus instead on all the muscles in your body :
Take the bridge. Put yourself in the position to pump / push upwards. Sit on your elbows and keep your eyes on the ground at any time. Tighten your stomach muscles so that they are tight , imagine them going up your spine. While you do this, your butt should be lowered and your back straight. Try to maintain this position as long as you feel comfortable. During the exercise, do not arch your back, but keep it as straight as possible. If it seems too hard in the beginning , use your knees to form a platform of rest. Try to maintain this position for 30 seconds and repeat this exercise 3-5 times .
Do squats. Position yourself with your feet about eight inches apart, extend your arms in front of you and crouch down with your hips back. Do four sets of 15-20 squats , work a few minutes at a time.
Stretch the sides of your waist. Stand up straight with your feet at hip height . Place your right hand on your right hip and lift your left arm up so that your palm is facing the right. Keeping the legs centered , lean to the right and go left arm above his head and stretching your left. Do this exercise 3-5 times on each side .
Mount power cardio exercises. Aerobic exercises are working your heart, burn calories quickly and facilitate fat loss all over the body, including in your belly. Can not specifically eliminate belly fat, but it is usually the first to burn when you exercise, regardless of your body shape or size.
Schedule your steps. Track your progress by measuring how long it takes you to run a kilometer. While your cardiovascular endurance improves, you will notice that this time will decrease.
Avoid inflammation shins. If you experience a painful shin splints every time you run, you're probably over-pronation (that is, you use the majority of your weight on the outside of the foot when it comes down). Get yourself a pair of shoes designed specifically to help alleviate this problem.
Do not worry too much. When you put the cardio exercises for the first time, targeting a training 3 days a week, and then continue up to 4 when you're ready. Too hard to train every day does not give your body time to recover and build muscle and this can lead to injury.
Add resistance exercises. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone to get rid of abdominal fat .
- Method 3 of 5 : Diet for Fat Loss
Reduce your intake of calories. Unless you restrict your calorie intake, you will not lose belly fat . Try these tips:
Remember it takes a deficit of 3700 calories , to lose one pound of fat. In other words , you must burn 3700 calories a choice between doing exercises and eating 3700 calories less than you burn in a week.
Trying to lose up to one pound per week . Lose more than it can be unhealthy and lead to a cycle of " crash" diet , in which you will quickly regain the lost weight.
Keep a food diary. Most people tend to underestimate how much they eat in a day. Get an honest assessment of your eating habits by putting down everything you eat for a week. Search a calorie counter and online appointment has approximately how many calories you consume in a day. From there , see what you can afford to remove .
Try a diet in which you consume 2,200 calories ( men) or 2000 calories ( women ) per day. This should result in a sufficient deficit to lose half a kilo or a week, depending on your activity level.
Eat good fats. Studies suggest that a diet with a high monounsaturated fatty acids (MUFA) proportion - such as avocados, nuts, soy and chocolate - can prevent the accumulation of fat in the abdomen
Trans fats (in margarines, biscuits, cookies or anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen area, too, avoid them as much as you can.
Add more fiber in your diet. The soluble fibers (such as those found in apples, oats and cherries) lower the levels of insulin, which, as mentioned above, can accelerate the burning of belly fat.
Slowly add fiber to your diet. If you currently consume 10 grams of fiber per day, do not jump to 35 grams of fiber daily overnight. You must give the natural bacteria in your digestive system time to adapt to your new fiber intake.
Leave the skin on your fruits and vegetables. Incorporating more fruits and vegetables in your diet, this will add fiber, but only if you eat the skin, because that's where the fibers lie. So do not peel the apples before eating. If you eat potatoes, try to leave the skin in the dish (as if you were potatoes baked or mashed) or if you peel, peels made snacks such as boiled in garlic and parmesan. It is also interesting that keep skin potatoes when you cook will help keep more vitamins and minerals in the flesh. Just do not eat the skin parts that are green.
Eat soup peas. The peas are a rich food fiber. One cup contains 16.3 g of protein.
- Method 4 out of 5: Measuring Progress
Calculate ratio waist / hips. Your waist to hip ratio - or the circumference of your waist divided by the circumference of your hips - can be a good indicator of whether you need to lose belly fat. Here's how to get it:
Wrap a soft tape measure around the thinner your waistline at the navel part. Note the measurement.
Wrap the tape measure around the widest part of your hips, where you can feel a bony protrusion, about one third of the distance between the top of the hip bone. Note the measurement.
Divide your waist measurement by your hip measurement.
Know what is healthy. Women should have a ratio of 0, 8 or below, a male ratio of 0, 9 or less.
Continue to take your measurements as you progress. After incorporating some of the strategies mentioned above in your life, continue to take your measurements. Note all these measures all in one place so you can see your progress as and when your feet melt.
Weigh yourself at the same time each day. Because body weight can fluctuate depending on the time of day, during the last meal taken or when you were in the saddle for the last time, try to standardize this process by weighing yourself at the same time each day. Many people choose to do when they wake up in the morning before breakfast.
- Method 5 out of 5: Stay motivated
Join forces with a friend. Trying to lose weight with a partner can help you feel responsible for your actions and give you an extra motivation for your appointment with the drive. Share your victories together and discuss solutions to the challenges you face.
Understand the risks associated with abdominal fat. Lose fat in the abdomen should not only have an aesthetic purpose . Understand the health problems associated with belly fat can help motivate you. Belly fat is linked with cardiovascular disease, diabetes and cancer. More precisely, it is the deepest layer of belly fat - the fat you can not see or feel - that causes health risks . This is because these fat cells " visceral " actually produce hormones and other substances that can harm your health (eg increased insulin resistance and / or the risk of breast cancer) . The fact that they are located just opposite sides of organs in your abdominal cavity does not help. For example , fat next to the liver drains into it , causing a fatty liver , which is a risk factor for insulin resistance, paving the way for type 2 diabetes.
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