Published: 2021-08-30
Views: 456
Author: Contributor
Published in: Fitness

A lot of people have accumulated belly fat due to their lifestyle and the fact that many have failed to take their health seriously.

How to Easily Lose Belly Fat

Belly fat has become a problem to many people. Here are some things to consider if you easily want to lose belly fat:

#1. Get aerobic exercise

Workouts that increase your heart rate burn calories and increase your metabolism, allowing you to lose weight more quickly.

At least 150 minutes of moderate-intensity aerobic activity each week, which can be broken down into 30 minutes five days a week, should be completed each week.

When it comes to losing visceral fat, some doctors recommend exercising for up to 60 minutes every day.

You can jog, walk briskly, ride a bike, swim, go trekking, and dance. Find the best kind of workout that may suit you. Workouts that you enjoy are much more likely to be maintained.

#2. Do interval training

People who practice high-intensity interval training (HITT) shed more fat around their stomach than those who do regular cardiovascular exercise, according to recent research.

The HIIT is a kind of exercise that is performed quickly and with high bursts but pushes the body harder.

As you exercise, you alternate sudden bursts of very high-intensity activities with longer periods of exercise at a more moderate intensity.

Add one to two days of HIIT to your weekly schedule. Also, this might count towards your weekly 75 minutes of high-intensity exercise.

#3. Incorporate strength training

A few days of tension or strength training are also vital to include in your weekly schedule. Toning your muscles and maintaining lean muscle mass while dieting will help.

Strength training should be done two to three days a week at the very least. Try to do workouts that target every major muscle group on both sides of your body.

Strengthening your core (back and abdominal muscles) is the only way to achieve a toned, slimmer tummy. Exercises such as planks, crunches, and v-sits are recommended.

#4. Work out in the morning

Several studies have suggested that if you do exercise in the morning, before eating your first breakfast, many of the calories that your body will burn will come from the stored fat in your body.

To exercise early, you probably won't have to get up any earlier. You can set your wake-up alarm between 30 to 60 minutes earlier than you use to do to find out if you notice any difference.

Aside from avoiding the after-work gym crowds, doing out in the morning allows you to have free afternoons and a more concentrated day.

Modifying Your Lifestyle and Behaviours

Prepare your mind and modify your lifestyle and behaviour if you want to lose belly fat by:

#1. Get more sleep

A lack of sleep might have a negative impact on your appetite and body fat, according to scientific research.

Not getting enough sleep puts you in danger of gaining weight and accumulating fat around your midsection.

It is expected to get about 7 to 9 hours of sleep every night. Your health and well-being will benefit from this amount of sleep.

#2. Target stress 

This hormone causes the body to retain fat in the stomach, especially while under stress. Sometimes, when you engage in emotional eating or the act of eating for comfort other than hunger, can lead to stress.

If at all feasible to your current status, eliminate or make sure you reduce stress-producing people and things from your life both at work and your environment.

Improved time management will also help you lessen the amount of stress and anxiety you experience on a daily basis by preventing frequent racing to meet deadlines.

Every day, spend a few minutes sitting quietly and focusing on the breath to relieve yourself of all your worries and preoccupations.

Tips to help you to track your progress

Below are some simple and effective tips that will help you to track your progress and stay motivated:

1. Make friends with a diet or exercise enthusiast

Dieting on your own can be challenging, especially when your friends and family consume unhealthy foods.

Join forces with a friend to keep each other motivated, swap tips and tricks, and keep each other company when exercising.

People who have a robust support system lose more weight and keep it off longer, according to research.

2. Take measurements

Prior to starting a diet, measure the length of your waistline or weight to keep track of your progress.

Measure your weight daily or weekly to monitor your progress. For the most accurate depiction of your progress, weigh yourself around the same time of day and wearing the same dress.

This allows you to rapidly spot any problems with your weight loss plan — if you see the scale creeping up, look back over your journal to see whether you're overeating or whether you need to boost your cardio.

3. Keep a diet journal

It is well known that people who write down what they consume normally lose weight faster and keep it off than those who don't keep track of what they consume.

In part, this is attributable to the fact that taking notes makes you accountable for your choices.

Be as accurate as possible when you're keeping track of your thoughts. Instead of counting calories, try utilizing an online calorie calculator/diary.

It's easy to keep track of what you eat with apps like MyFitnessPal and websites like CalorieCount.com.

Measure your waist or hips to assess how much fat you've lost around your tummy.