5 Keys to keep Perfect Body Shape
Many people want to lose the proud flesh in their belly, but it seems that many people fail, always go on the road of losing the belly.However, although belly proud flesh looks like visceral fat stubborn, but don't worry, stubborn fat with a scientific diet and exercise will be eliminated, the key is to do it in the right way.
While you can't exactly lose proud flesh fat in a specific area of your body, by creating a calorie deficit, eating a healthy diet, and exercising in a balanced, scientific way, you can lose fat all over your body, which will make the areas you want to lose thinner as well.You need to understand that losing fat is not something that can happen overnight. You need to make healthy eating and regular exercise a part of your lifestyle. In this way, an appropriate weight becomes a part of your life and you don't need to think about losing weight anymore.
The science behind abdominal fat proud flesh
According to research at the Mayo clinic, with the increase of their age, we slowly around the waist and abdomen often piling up a lot of proud flesh of the fat, especially for women after menopause, as the growth of the age, the metabolism of our body will reduce slowly, this is very normal, and the muscles in our body can reduce slowly,Changing hormone levels in our bodies also play a role in this process.
According to Harvard Health, the excess proud flesh fat we accumulate around our bellies is a type of subcutaneous fat that makes up about 90 percent of our body fat.At the same time, your gut stores some fat, and this visceral fat is stored behind your abdominal wall and coats your internal organs.
Visceral fat slowly pushes outward toward your abdominal wall, causing you to develop a beer-belly physique.And visceral fat, while invisible, is associated with greater health risks and is often highly associated with chronic health problems.
Change your diet to burn belly fat
According to the Mayo Clinic, although visceral fat may sound more dangerous, it can be lost slowly, just like any other kind of fat, and it's important to start with your diet.
1. Reduce your overall calorie intake
Controlling your diet so that you burn more calories than you take in each day and creating a calorie deficit is the key to successful fat loss.The first thing you need to do is find your maintenance calories, which are the amount of calories you need to consume to maintain your current weight, according to the Mayo Clinic.
Once you figure out how many calories you need each day to maintain your current weight, you can safely cut 500 to 1,000 calories a day from your current calorie intake, which, according to the Mayo Clinic, can lead to 1-2 pounds of weight loss per week.But if you create a calorie deficit that can be sustained over the long term, you'll regain the weight you lost.For example, if you have trouble cutting 1,000 or 700 calories, you can start by cutting 500 calories and gradually increase it as your body adjusts to it.
2. Avoid highly processed foods
Eliminating highly processed, calorie-intensive foods from your diet makes it easier to create a calorie deficit. According to the Mayo Clinic, you should especially avoid sugary drinks or foods that are high in calories but low in nutritional value.
Instead of eating refined carbs like white bread and pasta, go for whole grains and starches.Also, replace red meat and processed meats with lean protein, such as chicken or fish, to dramatically reduce your calorie intake.
3.Increase your protein intake
While reducing your total calorie intake, you also need to increase your daily protein intake to help your body burn fat without losing muscle.According to a 2019 review published in the journal Nutrition Development, if you want to lose weight effectively, you should consume 1.3 grams of protein per kilogram of body weight per day, compared to 0.8 grams for maintaining your current weight.
Burn fat and build muscle through exercise
You can't turn your belly fat proud flesh into muscle, but you can help burn body fat by increasing your daily calorie expenditure by increasing your overall activity level.In addition, exercise builds your core strength and builds stronger core muscles.
You need to develop a training program that balances aerobic exercise with anaerobic strength exercise to help you burn body fat more effectively.
1. Get high-impact cardio
According to the American Physical Activity Guidelines, we should do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week when we do aerobic activity.
Aerobic high-intensity intermittent training is our the best ways to burn calories, high-intensity intermittent training is intense exercise or low intensity exercise alternating up to a sport mode, this way of training is very beneficial to improve your metabolism, and in a few hours after you exercise can also continue to burn calories.
2. Do full-body strength training
In addition to aerobic exercise, strength training is also important for overall and effective fat burning.According to the Mayo Clinic, the ratio of fat to muscle in your body plays an important role in our metabolism, and the more muscle you have in your body, the faster your metabolism will be.
Your comprehensive strength training, coupled with a healthy diet, will help increase your muscle mass, which will improve your metabolism and calorie-burning efficiency.According to the American College of Sports Medicine, you should be doing strength training more than two times a week, while also working the major muscle groups of your body, such as your legs, back, arms, and core.
According to the American Council on Exercise, you should prioritize complex movements when you're doing strength training because you're using more than one muscle group at a time, and your body will burn more calories as a result。
All of these steps will help you lose body fat and trim your midriff, but it will take a lot of patience to achieve lasting results.Although losing 1 to 2 pounds a week may not seem like a lot, losing weight too fast is very harmful to our body. We should put our health first and maintain long-term weight loss effect at the same time. We should not pursue fast weight loss speed.
So even if you don't see a rapid drop in the weight numbers after a week or two, stick to your healthy diet and regular exercise to see lasting results.