Ramp Up Your Cardio Exercise
You dont have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.
How Sex Can Help You Reduce Belly Fat
How people lose weight differs from person to person. Experts say that, on average, men lose more weight than women during sex. Men can burn up to 101 kCal while women burn up to 69.1 kCal every 30 minutes of activity in bed . This is because men have a higher lean muscle mass and a higher metabolic rate.
During sexual intercourse, your heart rate, respiratory rate, and blood pressure go up. This is similar to what happens during cardio exercises such as running. The higher the heart rate, the more fat the body burns. So the more active you are in bed, the more weight you will lose.
Foreplay and sexual intercourse trigger the production of the hormone oxytocin, otherwise known as the love hormone, which is attributed to lowering stress levels and increasing bonds between people. During sexual intercourse, oxytocin levels shoot up, especially when you experience an .
Research on how oxytocin participates in weight loss suggests that an increase in this hormone can reduce food intake, particularly sweet carbohydrates, while increasing energy consumption.
It is important to note that oxytocin lasts about 2- 3 minutes after being released. The effect caused by the love hormone will eventually go away. Although short-lived, a temporary restraint on eating after sexual intercourse goes a long way in overall weight management.
How Do Seniors Lose Belly Fat
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Embrace The Power Of Protein
Protein serves a dual role in helping you trim down belly fat by increasing muscle mass and metabolism, while also helping stave off hunger. Research shows that a higher-protein diet increases thermogenesis, which might help you burn more calories. Further, eating protein could lead to increased satisfaction after a meal, which may help you eat fewer calories later in the day. This Chipotle Chicken Quinoa Burrito Bowl is a great lunch option to help you feel full and tide you over until your next meal.
Related:High-Protein Lunch Ideas to Pack for Work
Healthy Loaded Vegetable Frittata
This breakfast is so low in calories that you can even add a piece of fruit to this belly fat burning recipe and it will still fit in a weight loss diet plan. With twenty grams of protein, this frittata has enough to keep you satisfied, to maintain lean muscle mass, and to keep your metabolism humming, say The Nutrition Twins.
Eggs are a great source of choline, and researchers have found that choline shuts off the genes that are responsible for visceral fat gain and that eating eggs for breakfast can promote weight loss. The mushrooms, onion, red pepper, squash, broccoli, and basil add fiber to fill you up with very few calories, so you can stay satisfied while also packing in anti-inflammatory compounds. Lowering inflammation is big when it comes to losing belly fat, since inflammation is linked with increased body fat as well as having a harder time losing weight.
Get our recipe for Vegetable Frittata.
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Can Sex Help You Lose Belly Fat
- Medical Reviewer: Dany Paul Baby, MD
Medically Reviewed on 5/25/2022
Exercise, among other weight-loss strategies, is key to losing extra fat around the abdominal area. However, there are many ways to exercise. For instance, sex has been proven to benefit the body in many ways, including supporting weight loss.
You burn a good amount of calories every time you and your partner engage in bedroom activities.
Having sex once or twice a week can burn almost as many calories as a moderately intense gym exercise. Sex can help you shed unwanted fat all over your body while maximizing the loss of belly fat.
However, sex shouldn’t replace time in the gym. It is one of several things you can add to your lifestyle to keep physically active.
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How Do I Lose Belly Fat Fast
Right, by “fast”, we’re going to have to assume you are looking for answers to how to lose belly fat efficiently and safely. That’s the only way we know how to do things at WH and the only way we plan on doing things, too.
One way to make sure you’re as dialled into your belly fat loss journey as possible is to get more granular with your nutrition. Now, ifyou’re already familiar with counting calories, listen up this is how to fine-tune your fat loss efforts to focus on how to lose belly fat in particular. It’s known as learning how to count and calculate your macros.
“Counting macros” is a diet technique to make sure you’re eating the right amounts of each macronutrient protein, fat and carbohydrates. By tweaking the volume of each you can make your fat loss efforts more efficient.
How? Well, each macronutrient plays a different role in keeping our bodies ticking over. In broad strokes: protein helps to build and maintain muscle tissue, carbohydrates provide fast and slow-release energy and healthy fats support hormone function.
Tweaking the volumes you eat can help build muscle and lose body fat more efficiently, as well as allowing you to re-incorporate some of your favourite foods. Because you’re looking at what makes up what you eat, foods that are less nutrient-dense can be incorporated . All you’ll need to do is work out how that impacts the rest of your day.
What Is The Best Weight Lifting Program To Lose Belly Fat
The single, most effective weight lifting program to lose belly fat is circuit training. Circuit training is a style of working out where you complete a set exercises back to back, rest for a few mins, then start over.
The order of the exercises allows one muscle group to rest while another is working. The result is a system that taxes your cardiovascular endurance and burns fat like no other.
Heres an easy outline to help you build your own circuit by selecting from the best weight lifting exercises to lose belly fat.
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2.Now the second way that intermittent fasting can help certain individuals burnfat faster
Then they would with regular continuous calorie restriction is because it reduces the number of calories that you eat on a daily basis without reducing the size fullness and quality of your meals.
When youre eating 5 or 6 times a day and youre trying to stay in a calorie deficit to burn fat your meals wind up being tiny.
This could lead to a very unsatisfying experience every time you eat.
If your meals start looking like one brown rice cake with half a tablespoon of peanut butter and only 3 almonds its easy to see how eating can quickly
become more of a chore with no satisfaction rather than something that you actually enjoy.
If you hate your diet youre not going to stick to it and it doesnt matter how good the diet looks on paper if you dont stick to it youre not going to lose any inches off your waist.
This is where intermittent fasting presents an Advantage for many people. By only eating once or twice a day you can have much larger and more filling meals
that leave you satisfied and you can choose from a larger selection of options that would normally be unavailable in the continuous calorie restriction model
because those options may contain too many calories to balance out with 5 other meals.
this is highly dependent on personal preference but for a large group of people including myself, it can make dieting much easier.
Avoid Foods That Cause Belly Fat
If you want to know how to burn belly fat, there are some foods you should be avoiding. In this section we will share how to burn belly fat by removing a few ingredients from your pantry.
The best diet for losing belly fat involves phasing these foods out by filling your diet with the healthy ingredients in our Top 10 Foods That Burn Belly Fat Fast section above.
There is a chance you are eating food that is causing excess belly fat. You may even think that meal is a healthy one. Its time to start looking at the ingredient list first, and the nutrition label second.
Processed food and fake sugars cause weight gain and increase belly fat. Removing the frozen dinners and diet sodas from your life will immediately help you burn that belly fat.
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Can You Lose Belly Fat In A Week
Diets and trends that claim to reduce belly fat within days are unrealistic and unhealthy.
In terms of exercise, ab exercises can help tone your stomach, but you’ll still need to lose weight overall to significantly reduce your stomach fat.
Since there’s no way to control where your body loses weight, to lose belly fat, you have to reduce overall body fat.
“The best practices to lose belly fat will be a balance of an active lifestyle, a nutritious diet, and maintaining low stress levels,” says Lapaix.
In order to lose overall body fat, you’ll need to be in a caloric deficit, which means you burn more calories than you consume.
Important: Taking drastic measures to reduce weight can lead to some unhealthy eating behaviors. Before making major changes to your diet or lifestyle, be sure to check in with your primary care doctor or a dietitian for advice and guidance.
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The Dangers Of Belly Fat Accumulation
In addition to the higher BMI, excessive fat accumulation in the abdomen area can potentially pose the following health risks:
- Insulin resistance and type 2 diabetes
- High blood pressure
One cannot reduce belly fat overnight. A long-term plan is the best approach to losing belly fat. However, following the above tips can take you one step closer to your fat loss goals. That said, it is ideal to speak to an expert before you get started on your weight loss goals. Speak to some of Indias best nutritionists and fitness coaches, and begin your fat loss journey.
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Avoid Trans Fat & Hydrogenated Oils
Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with these healthy fats.
Don’t Let Diets Take Over
If you find every spare second is given over to thinking about calories, plans and cutting, then maybe the best thing you can do is to take a break from dieting. Research by the University of Tasmania revealed that people who broke from their diet every two weeks and aimed to just keep their weight stable during that period lost more weight and gained less back when their diets had finished.
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Eat Plenty Of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food .
Whats more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (
Make an effort to consume high fiber foods every day. Excellent include:
SUMMARY
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.