Keeping your middle in shape can do more than make you look good; it can also help you live longer. Heart disease, diabetes, and cancer are more likely to happen if your waistline is bigger. When you diet, you can’t get rid of belly fat in a specific way.
But losing weight overall will help your waistline get smaller, and more importantly, it will help you lose the risky layer of visceral fat. Visceral fat is a variety of fat that builds up inside the abdominal cavity and worsens health risks. Here’s how to get rid of the most important things.
The best method to lose weight healthily
Pick up any diet book, and it will claim to tell you everything you need to know to lose weight and keep it off. Some say that the key is to eat less and move more, while others say that a low-fat diet is the only way to go, and still others say that you should stop eating carbs.
There is no one way to lose weight in a healthy way that works for everyone. What works for one person could not work for you, even though our bodies react differently to different foods based on our genes and other health factors.
Finding the best way to lose weight for you will probably take time, patience, dedication, and experimenting with different food products and diets. Some people lose weight well by counting calories or using other restrictive methods, but others do better when they have more freedom to lose weight.
They are more likely to do well if they are free to avoid fried foods or drastically cut on refined carbs. So, don’t feel too bad if a diet that worked for someone else doesn’t work for you. And don’t be too difficult on yourself if a diet is too hard to follow. Ultimately, a diet is only good for you if you can keep up with it.
How to lose weight healthfully?
At first, trying to lose weight and keep it off can be hard and confusing, but once you start a good exercise and diet plan, your health and weight will improve a lot. Aim to lose no more than 0.5 to 1 kg (about 1 to 2 pounds) each week or 10% of your body mass in 6 months.
Consider restricting carbs rather than fats.
Researchers at Johns Hopkins compared the impact on the heart of weight loss through such a low-carbohydrate diet vs. a low-fat diet for six months. Both diets had similar calories, but people on the low-carb diet lost an average of ten pounds further than those on the low-fat diet, 28.9 pounds versus 18.7 pounds.
Stewart says that another benefit of a low-carb diet is that it helps people lose weight better. When you lose weight, you lose fat but often lose muscle, which is not what you want. On both diets, approximately 2 to 3 pounds of good lean tissue were lost along with fat.
Think of a plan for eating, not a diet.
You should choose a healthy eating plan to stick to. The good thing about a low-carb strategy is that it just means learning to choose better foods. There’s no need to count calories. Generally, a low-carb way of eating means eating less bread, bagels, and sodas, which are high in carbs and sugar and don’t have much fiber. Instead, you eat more vegetables, beans, and healthy meats high in fiber and protein.
Keep moving.
Abdominal fat can be burned off by working out. One of the best things about exercise is that it gives you a lot of bang for your buck regarding how your body looks. He says exercise seems to be especially good at getting rid of belly fat because it lowers the amount of insulin in the blood, which would otherwise tell the body to hold on to fat.
This makes the liver use up fatty acids, particularly those near visceral fat deposits. How much you need to workout to lose weight depends on your goals. This can mean 30–60 minutes of light to vigorous exercise almost every day for most people.
Lift weights.
Even a small amount of strength training added to aerobic exercise helps develop lean muscle mass, which makes you burn more calories all day, even when you’re not doing anything.
Learn to read labels.
Compare and contrast different brands. Stewart says that some yogurts, like those that say they are low in fat but high in carbs and added sugars, make this claim. Foods like gravy, mayonnaise, sauces, and salad dressings usually have a lot of calories and fat.
Stop eating processed foods.
Trans fats, added sugar and added salt or sodium are often found in high amounts in packaged goods and snack foods. All three of these things make it hard to lose weight.
Focus more on how your clothes fit than on a number on a scale.
As you gain muscle and lose fat, the number on your bathroom scale might not change much, yet your pants will get looser. That’s a better sign of how far we’ve come. To lower your risk of heart disease and diabetes, your waistline should be smaller than 35 inches if you’re a woman and less than 40 inches if you’re a man.
Hang out with people who love health.
Research shows you will likely do the same if your family and friends eat better and work out more.
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