How to lose belly fat? Belly fat, or visceral fat, is an especially harmful type of fat that sits around your organs. Remember that not all fat is the same. Belly fat that is stored around your organs is called visceral fat, and it increases your chances of diabetes, heart disease and cancer. If you store fat in your thighs, buttocks or arms, scientists believe it may be more healthy for you than a “beer belly.” 1. Choose vigorous exercise to lose belly fat. When it comes to burning body fat, not every exercise is created equal. For the next 2 weeks, choose high-intensity workouts like running, swimming laps, road cycling, rowing or boot camp over easy to moderate exercise. 2. To lose belly fat do high-intensity interval training (HIIT). If you’re trying to lose weight fast, HIIT training can super-charge your metabolism for upwards of 24 hours after exercising. This means your body will continue burning calories long after you’ve ended your workout.
HIIT burns more calories in less time than steady-state cardio. In one study, researchers looked at two groups, one running for 30 to 60 minutes three times per week, the other doing four to six 30-second treadmill sprints, resting for four to six minutes between each sprint. After six weeks, it was found that the group doing HIIT training lost more weight. 3. Do cardio for at least 30 minutes. Cardiovascular exercise is one of the best ways to lose weight. Studies show that cardiovascular exercise like walking, jogging, and running is highly effective at any degree of intensity. That’s because cardio/aerobic exercise works the muscles in your arms, legs, and hips, and increases blood flow to all sets of muscles.
You usually burn carbohydrates until you hit the 20-minute mark and start to reduce your fat stores. For bigger weight loss, extend your high-intensity training to 45 minutes 5 times per week over the next 2 weeks. 4. Try a core class. Pilates, barre, core burning classes and some yoga styles focus on building your stomach and back muscles. Building these muscles through special exercises, in addition to weightlifting, will help you burn more fat each week. 5. Eat more protein. Ideally, all your proteins should be lean, such as egg whites, fish, chicken or cuts of red meat with very little marbling or fat. Protein requires more energy for your body to digest it and it builds muscle. 6. Eat polyunsaturated fats. While saturated fat leads to the body’s retention of visceral fat, causing abdominal girth and excessive weight gain, studies have shown that a diet high in polyunsaturated fat helps promote the production of muscle mass instead of body fat. Polyunsaturated fats can also help reduce cholesterol levels in the body, lowering of stroke and heart disease.
7. Eat low-glycemic-index foods. Foods that are low on the glycemic index (GI) are digested and absorbed more slowly than high-index foods, and when coupled with increased physical activity a low-GI diet has been shown to be effective in losing weight. 8. Avoid processed foods. Processed foods are often reached for as comfort food. But certain processed foods, like refined grains and refined sugars, increase inflammation in the body, and have been linked to excess belly fat. 9. Drink green tea to lose belly fat. Some studies suggest that drinking green tea (including decaffeinated green tea) or taking green tea extracts can increase the body’s rate of fat oxidation and may decrease overall body fat.
The studies used green tea extract, administered by capsule, but dieters may also get some of the same benefits from drinking green tea. If this video was helpful give it a thumbs up and share with your friends. Subscribe my channel for health updates..
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