8 ways to lose belly fat and lead a healthier life
A combination of physical exercise and good nutrition will help you lose belly fat, which is associated with a higher risk of heart disease. Johns Hopkins researchers explain how to train.
Maintaining a neat center section does more than just look good - it can help you live longer. A larger waistline is associated with a higher risk of heart disease, diabetes and even cancer. Weight loss, especially belly fat, also improves the function of the blood vessels and also improves the quality of sleep.
It is impossible to specifically target belly fat when you are feeding. But losing weight altogether will help reduce your height; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat in the abdominal cavity that you can not see but that increases health risks, says Kerry Stewart, director of clinic and health . Research Physiology at Johns Hopkins.
Here's how to land exactly where it matters most.
1. Try to reduce carbohydrates instead of fats.
When Johns Hopkins researchers compared the effects on the heart of weight loss linked to a low-carb diet compared to a low-fat diet for six months, each with the same caloric intake, people on low-fat diets Carbohydrates lost on average 10 pounds more than those on a low fat diet Diet 28.9 pounds versus 18.7 pounds. Another benefit of the low carb diet is that it produces a better quality weight loss, says Stewart. With weight loss, fat is reduced, but there is often a loss of lean tissue (muscle), which is undesirable. In both diets, there was a loss of about 2 to 3 pounds of good lean tissue with fat, which meant that the percentage of fat loss was much higher in the low carbohydrate diet.
2. Think, diet plan, no diet.
In the end, you need to choose a healthy diet plan in which you can stay, says Stewart. The advantage of a low carb approach is that you simply need to learn better eating habits - you do not need to count calories. In general, a low carbohydrate diet will keep your food from being disturbed - high in carbohydrates and sugar and low in fiber, such as bread, bagels and soda - and high in fiber or protein, like vegetables, beans and healthy meats.
3. Keep moving.
Physical activity helps burn belly fat. "One of the biggest benefits of exercise is that your body composition gives you a lot of fun," says Stewart. Most importantly, exercise seems to reduce belly fat as it reduces circulating insulin levels - which would require the body to stick to fats - and to the liver to consume fatty acids, especially those located near the deposits. Visceral fat, he says.
The amount of exercise you need to lose weight depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise almost daily.
4. Lift weights.
Adding moderate weight training to aerobic exercise helps build lean muscle, which means you burn more calories throughout the day, both at rest and effort.
5. Become a tag reader.
Compare and contrast brands. Some yogurts, for example, boast of having a low fat content, but they are higher in carbohydrate and added to sugar than others, says Stewart. Foods such as gravy, mayonnaise, sauces and salad dressings often contain a lot of fat and a lot of calories.
6. Remove yourself from processed foods.
The ingredients in packaged foods and snacks often contain a lot of trans fat, sugar and salt or sodium - three factors that make weight loss difficult.
7. Focus on how your clothes fit better than reading a scale.
If you add muscle and lose fat, reading on your personal scale may not change much, but your pants will relax. It's better progress. Measured, your waist should be less than 35 inches if you are a woman or less than 40 inches if you are a man to reduce heart risks and diabetes.
8. Spend time with friends who care about their health.
Studies show that you eat better and exercise more when your friends and family do the same.
definitions
Insulin (in-suh-lin): A hormone produced by the cells of your pancreas. Insulin helps your body save glucose (sugar) from your meals. If you have diabetes and your pancreas is unable to produce enough of this hormone, medications may be prescribed to help your liver do more or to make your muscles more sensitive to available insulin. If these medications are not enough, you may be prescribed insulin injections.
Blood Vessels (Vehicle): Flexible tube system - arteries, capillaries and veins - which carries blood throughout the body. Oxygen and nutrients are transported from the arteries to tiny, thin-walled capillaries that take them to the cells and absorb the waste, including carbon dioxide. The capillaries direct waste into the veins, which brings blood back to the heart and lungs, where exhalation releases carbon dioxide through respiration.
Arteries (Are-te-Rease): The blood vessels that carry the oxygen-rich blood from your heart to get to all parts of your body. The arteries look like thin tubes or tubes. The walls consist of a hard outer layer, a medium muscle layer and a smooth inner wall facilitating blood circulation. The muscle layer expands and contracts to move the blood.
Maintaining a neat center section does more than just look good - it can help you live longer. A larger waistline is associated with a higher risk of heart disease, diabetes and even cancer. Weight loss, especially belly fat, also improves the function of the blood vessels and also improves the quality of sleep.
It is impossible to specifically target belly fat when you are feeding. But losing weight altogether will help reduce your height; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat in the abdominal cavity that you can not see but that increases health risks, says Kerry Stewart, director of clinic and health . Research Physiology at Johns Hopkins.
Here's how to land exactly where it matters most.
1. Try to reduce carbohydrates instead of fats.
When Johns Hopkins researchers compared the effects on the heart of weight loss linked to a low-carb diet compared to a low-fat diet for six months, each with the same caloric intake, people on low-fat diets Carbohydrates lost on average 10 pounds more than those on a low fat diet Diet 28.9 pounds versus 18.7 pounds. Another benefit of the low carb diet is that it produces a better quality weight loss, says Stewart. With weight loss, fat is reduced, but there is often a loss of lean tissue (muscle), which is undesirable. In both diets, there was a loss of about 2 to 3 pounds of good lean tissue with fat, which meant that the percentage of fat loss was much higher in the low carbohydrate diet.
2. Think, diet plan, no diet.
In the end, you need to choose a healthy diet plan in which you can stay, says Stewart. The advantage of a low carb approach is that you simply need to learn better eating habits - you do not need to count calories. In general, a low carbohydrate diet will keep your food from being disturbed - high in carbohydrates and sugar and low in fiber, such as bread, bagels and soda - and high in fiber or protein, like vegetables, beans and healthy meats.
3. Keep moving.
Physical activity helps burn belly fat. "One of the biggest benefits of exercise is that your body composition gives you a lot of fun," says Stewart. Most importantly, exercise seems to reduce belly fat as it reduces circulating insulin levels - which would require the body to stick to fats - and to the liver to consume fatty acids, especially those located near the deposits. Visceral fat, he says.
The amount of exercise you need to lose weight depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise almost daily.
4. Lift weights.
Adding moderate weight training to aerobic exercise helps build lean muscle, which means you burn more calories throughout the day, both at rest and effort.
5. Become a tag reader.
Compare and contrast brands. Some yogurts, for example, boast of having a low fat content, but they are higher in carbohydrate and added to sugar than others, says Stewart. Foods such as gravy, mayonnaise, sauces and salad dressings often contain a lot of fat and a lot of calories.
6. Remove yourself from processed foods.
The ingredients in packaged foods and snacks often contain a lot of trans fat, sugar and salt or sodium - three factors that make weight loss difficult.
7. Focus on how your clothes fit better than reading a scale.
If you add muscle and lose fat, reading on your personal scale may not change much, but your pants will relax. It's better progress. Measured, your waist should be less than 35 inches if you are a woman or less than 40 inches if you are a man to reduce heart risks and diabetes.
8. Spend time with friends who care about their health.
Studies show that you eat better and exercise more when your friends and family do the same.
definitions
Insulin (in-suh-lin): A hormone produced by the cells of your pancreas. Insulin helps your body save glucose (sugar) from your meals. If you have diabetes and your pancreas is unable to produce enough of this hormone, medications may be prescribed to help your liver do more or to make your muscles more sensitive to available insulin. If these medications are not enough, you may be prescribed insulin injections.
Blood Vessels (Vehicle): Flexible tube system - arteries, capillaries and veins - which carries blood throughout the body. Oxygen and nutrients are transported from the arteries to tiny, thin-walled capillaries that take them to the cells and absorb the waste, including carbon dioxide. The capillaries direct waste into the veins, which brings blood back to the heart and lungs, where exhalation releases carbon dioxide through respiration.
Arteries (Are-te-Rease): The blood vessels that carry the oxygen-rich blood from your heart to get to all parts of your body. The arteries look like thin tubes or tubes. The walls consist of a hard outer layer, a medium muscle layer and a smooth inner wall facilitating blood circulation. The muscle layer expands and contracts to move the blood.
This significant
ReplyDeletebelly fat losing exercise involves rotating your whole torso from one side to the other while holding a sit-up position throughout. Furthermore, the movement in this type of exercise is suggested to come commonly from ribs instead of arms.