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How to burn belly fat quickly

How to burn belly fat quickly

Many have problems with losing weight. Getting rid of belly fat in particular is important for more than just cosmetic beauty; Visceral fat (which is hidden between the body's organs rather than under the


 skin) usually tends to settle in the middle area of ​​the body; It can cause your body to overproduce stress hormones, which can in turn affect insulin levels in the body. Thus, excess belly fat can cause


 health complications, such as type 2 diabetes and heart disease. There is no way to specifically target belly fat, but both diet and exercise help burn belly fat. Knowing how to take the first step to shedding this fat will help lift your spirits and set you on the path to a healthier, more active lifestyle.


Change your diet

Cut calories. The most important part about losing weight is not to work out until you break down; It is your diet. If you burn 500 calories more than you consume from your food each day, you will lose 0.5-1 kg each week (any deficiency greater than this is


 considered unsafe). There are dozens of simple changes you can make to reduce calories in your diet; Starting from replacing high-calorie salad dressings with vinaigrette, and requesting that all sauces and side salads be replaced with other types


 with lower calories, through eating at the dining table instead of eating in front of the TV, excluding cheese and other additives that contain fat from salads and meals in general, and using plates Smaller, even removing whipped cream from your coffee, etc. changes.

More than protein. The body needs protein to repair damaged cells, and it plays an essential role in growth; But it can also play a role in weight loss. High-protein diets


 make people feel full, and when combined with reduced carbohydrate intake, they can help you lose weight. However, it's important to remember that not all sources of protein are good for you: red meat and dairy products are full-fat, though foods rich in protein; However, it can raise the risk of heart disease. Good sources of protein:

Soy protein.

Legumes and beans.

Nuts.

fish.

Skinless chicken.

Fat-free beef.

Skimmed or low-fat dairy products.

Eat unsaturated fats. While saturated fat causes the body to store visceral fat, causing an increase in waist size and weight gain, studies have shown that a diet rich in unsaturated


 fats helps boost the production of muscle mass in the body rather than fat; Unsaturated fats can also help reduce cholesterol levels in the body and reduce the risk of stroke and heart disease. Sources of unsaturated fats:

olive oil.

Soybean oil.

corn oil.

Sun flower oil.

salmon.

Mackerel.

herring;

Trout.

Walnuts.

sunflower seeds.

Tofu cheese.

soybean.

Eat low glycemic index foods. Low glycemic index foods (a measure of the effect of carbohydrates ingested on high blood sugar) are digested and absorbed more slowly than

 high glycemic index foods, and studies have shown that when you increase your physical activity while eating them, they are beneficial for weight loss. Low glycemic index foods include the following:

Beans and lentils.

apples

apricot;

the banana.

carrots.

Maize.

mango;

orange;

Certain types of pasta.

Avoid processed foods.

 People usually eat processed foods as convenient and easy foods, but some processed foods, such as refined grains and refined sugar, increase inflammation in the body. It has also been linked to increased belly fat.

Drink green tea.

Some studies suggest that drinking green tea (and decaffeinated green tea) or taking green tea extract increases the rate of oxidation in the body and reduces fat in general. Studies have used green tea extract capsules, but dieters can get some of these benefits by drinking regular green tea.

Eat enough calcium.

Adults typically need about 1,000 mg of calcium per day to keep muscles and nerves working, which is essential for healthy bones and teeth. Calcium can also prevent the body from storing visceral fat in the abdomen. Although studies have not shown a dramatic change in weight due to increased calcium, researchers suggest that it may have a small effect in some people. Calcium requires it to be accompanied by vitamin D in order for the body to absorb it, so make sure you get enough vitamin D as well.


From sources of calcium

Food Supplements

Low-fat or skimmed milk and dairy products

loose leaf cauliflower

salmon

Tofu cheese (calcium sulfate added)


Continuous exercise and activity

Set goals. Setting goals helps you maintain your motivating factor because it brings out something very clear in front of you that you know you need to work on. One of the ways to set goals - which is considered the best by far - when developing a plan to continue achieving your chosen goals; This is a method known as SMART goals

SMART goals consist of several words that describe the parameters of practical goals: specific, measurable, achievable, rewarding, and have a specific time frame. For example: Instead of saying, "I want to get stronger," your goal would be something like "I'd like to be able to do a 45kg flat bar chest, three reps in a row, three months from now." or “I would like to lose 5 kg in 4 months from today”.

Then define your goals, divided into stages, one leading to the other, and develop a plan to achieve them.

After you reach a goal, start thinking about the next SMART goal needed to get the job done.

Focus on cardiovascular (cardio) training. Cardio exercises are one of the best ways to lose weight. Studies have shown that cardio exercises such as walking, jogging or running, in all their degrees, have a strong and effective effect. [The reason for this is that cardio / aerobic exercises works the muscles in the arms, legs, and thighs and increases blood flow in all muscle groups.


Effective cardio exercises

Walking

Sprinting/running

Bike riding

swimming

skiing

Stair climbing sport

Work out on the elliptical machine

Rowing

Aerobic dance

Burn fat by exercising

 high intensity shredder

 If you're trying to lose weight quickly, this type of exercise can raise your metabolic rate significantly, lasting up to 24 hours after your workout.

 This means that your body will continue to burn more calories in less time than you burn after a steady paced cardio workout. In one study, researchers compared two groups, the first group jogging for 30 to 60 minutes three times a week, while the second group performed 4-6 times of sprinting on the treadmill for thirty seconds at a time, and rested for 4 to 6 minutes distributed between every time and over again. After six weeks, people in the placebo group who did high-intensity interval training lost more weight.

For high-intensity interval training to work, you must do about 90% of your best effort during a period of intense exercise; This means not walking, jogging, or even running; You should run as fast as you can, so that you can't talk while you're running.

First, exercise intensely for 30 seconds, then rest (by walking or doing light exercise, not by standing still) for a minute. Eventually, you'll need to make your intense workouts longer (try 60-90 seconds), and reduce your rest intervals to equal the length of your workout.

Start the HIIT period with a five-minute warm-up, then do 20 minutes of HIIT, and then take a five-minute break.

Try cycling, sprinting, or rowing with this method of exercise.

lift weights

 Lifting weights is an excellent way to lose weight and build muscle, and it can actually help your body burn calories more efficiently.

Experts recommend getting regular weight training exercises two or three times a week. It leads to noticeable results in just a few weeks

Train the muscles of the middle region

 Abdominal exercises are useful for building abdominal muscles, but contrary to what people think; These exercises will not do much to lose the layer of fat stored in your abdomen, and can even seriously hurt your spine. Instead, try doing a routine of exercises to strengthen the whole core, such as yoga, or try abdominal press and plank exercises.

Make life changes

Get enough sleep every night. Studies have shown that sleeping less than five hours or more than nine hours a night can lead to weight gain, and other studies have even shown that not getting enough sleep can cause an increase in cravings for high-calorie food. Which leads to an increase in the calories you eat in general.

Constantly reduce your stress levels. Psychological stress causes the body to crave fatty foods, which are called “comfort foods.” It can also lead you to eat more side meals or to eat at times when your body isn't really hungry. Finding ways to reduce your stress levels can help stabilize your mood and possibly help you lose some weight faster.

Increase or diversify your activity level. try something new; Something that will help you stay interested and want more. Repeating the same exercises in the gym month after month will send you into a slump, when you stop noticing any positive changes. Try something different, or hire a trainer to introduce some variations to your training program.

Stay encouraged. Oftentimes, people lose motivation to stick to a diet or exercise routine. Finding more reason than belly fat itself to keep you motivated, such as overcoming your genetic tendency to be overweight or trying to get in shape for your favorite type of clothing again, can help keep you motivated to reach your fitness goals and lifestyle changes. .

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