One of the biggest mistakes people make when trying to lose weight is that they try to do too much too soon and get burnt out. An easy way to approach it: Commit to going for a quick, minute walk after dinner, and slowly increase the time as you become more comfortable with daily movement. And because muscle is metabolically active, you'll continue to burn calories after working out, thereby, reducing overall body fat.
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To get started, lift weights at least two days per week and work up from there, says Gagliardi. If you want to lose fat, you have to eat fat Adding healthy fats, in the form of monounsaturated and polyunsaturated fats, can help you feel more satisfied with your meals. Yasi Ansari , M. Just remember to enjoy them in moderation as they're still very calorie-dense, Ansari says.
This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr. This is especially important before you exercise. The result? You eat more calories than you burn and end up with excess belly fat. To avoid feeling hungry after a workout, eat a snack with at least 12 grams of protein before exercising , says Dr.
Then, eat a protein-rich snack that also includes some carbs, like a protein bar with whole grains. Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi.
During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core aka, tightening your ab muscles in every workout you do, says Gagliardi. There are tons of different ab workouts you can do right in your home.
Stress can mess with every part of your body —but how you deal with it can make or break your weight loss goals. The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on. Stress-eating can only lead to one thing: growing your belly rather than whittling it.
Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of Doritos. Case in point: One review and meta-analysis from the U. On top of that, they preferred to munch on fatty foods full of empty calories, like chips. Although it will vary from person to person on how much sleep you actually need to be most effective and therefore make progress toward your weight loss goals , the ideal number is typically seven or eight hours, says Dr.
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To lose weight, you simply have to consume fewer calories—but that can be tough when feelings of hunger start creeping in. One good plan of attack? This includes all sugary drinks, like soda, but alcohol is a big one.
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Ansari says alcohol can prevent weight loss in several ways, including the fact that heavy alcohol intake can stimulate food intake. The liver then prioritizes processing alcohol over other nutrients and then stores the protein, carbs, and fat as fat in the body," Ansari explains. The Centers for Disease Control and Prevention CDC defines binge drinking as having five or more drinks for men, and four or more drinks for women in two hours. Drinking more than moderate amounts of alcohol can cause calories to add up quickly," she says. Not only do the beverages themselves contain unnecessary calories, but once you start sipping too much, your inhibition also plummets, according to one study.
So if you're going to imbibe, stick to one drink per day for women and up to two drinks for men. Order one of these lowest-calorie alcoholic drinks.
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After analyzing data from more than 11, men and women, U. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold on to weight in their bellies.
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The good news: you can fight this process. Read on. Strength training increases muscle mass, which sets your body up to burn more fat. Patton recommends minutes of moderate-intensity exercise or minutes of high-intensity exercise a week. Research correlates high intake of saturated fat the kind in meat and dairy to increased visceral fat, says Patton. On the other hand, monounsaturated fats the kind in olive oil and avocados and specific types of polyunsaturated fats mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good.
But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation. In a study published in the journal Medicine and Science in Sports and Exercise , people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. In fact, the low-intensity exercises experienced no significant changes at all. Stop it! Instead, she suggests doing functional exercises that use the muscles in your core — abdominals, back, pelvic, obliques — as well as other body parts.
Planks are her favorite functional exercise — they activate not just your core muscles but also your arm, leg and butt muscles. Higher levels of cortisol have been linked to more visceral fat. The National Institutes of Health suggest adults sleep seven to eight hours a night.
This genetic predisposition means ridding yourself of belly fat will be harder, Dr. Kashyap says, but not impossible. Kashyap says, since there may also be a chance that you are prediabetic or diabetic. Kashyap says. This article originally appeared on Health.