If losing body fat is one of your fitness goals, the idea of taking a long fitness class can be overwhelmed. The good news is that even if you only have 15 minutes of exercise a day, you can make a difference.
It is important to remember that lowering points is a myth. Research shows that focusing on an area with targeted exercises does not result in fat loss in the site. Instead, when you exercise, your body breaks down fat storage in various areas, not just where you focus. A balanced approach with routine exercise and smart nutrition will help you emit fat.
If you don’t like the gym, don’t worry. You can effectively lose body fat through habits and exercises you deliberately follow. Here are seven strategies you should start doing today.
1. Get the steps
Walking is the ideal exercise outside the gym. Can be done nearby or around the park. You can also get some much-needed fresh air on good weather days. Plus, it’s free and you can take your dog (if any).
Walking is also a bastard with body fat. A study found that healthy postmenopausal women lost 3.9% of their body fat after walking 30 weeks and 1.8% after walking 15 weeks. While we can’t aim for a specific area, walking can help Losing abdominal fat.
According to nature, walking for 30 minutes most of the week shows a significant decrease in weight and body fat percentage. The study even found that a 30-minute walk could be as beneficial as a 60-minute (a healthy diet).
2. Try intermittent fasting
A dietary trend that has been popular over the years is Intermittent fasting. As the name implies, it is a place where people can quickly get at a certain time and then eat at other planned times. A study review found that subjects who lost weight intermittently from 0.8% to 13%. The idea is to force the body to use up its immediate sugar shop and start burning fat.
The benefit of intermittent fasting is that you can customize it to avoid food preferences and abilities. According to Johns Hopkins Medicine, fasting can last for a certain hour a day, or even eat only one meal a day for two days. For example, you might only eat within 8 hours of your day and for the rest of the day.
It is important to note that intermittent fasting is not suitable for everyone, especially those at risk of eating disordered diets or during pregnancy. Before trying intermittent fasting, consult your doctor to make sure you follow the best plans and goals.
3. Heavier weight lifting
This seems counterintuitive because we just cover how you burn fat in a specific area, no matter how much stomach you do. You can balance weight training to target multiple muscle groups or work on certain body parts as part of a full body exercise. This may give you more balanced and lean look and help you Body composition.
If you don’t have dumbbells at home, check out these Double the weight household goods.
Weight training It can also help reduce fat while building muscle. Research shows that weight gain of 3 pounds of lean muscle corresponds to weight loss of 4 pounds of fat. There is also resistance training Shown To reduce the percentage of body fat, body fat and visceral fat (the fat surrounding the organs).
Resistance training, whether it is Weight Or weight exercises such as push-ups, the United States recommends Centers for Disease Control and Prevention It’s at least two days a week, so adapting to your schedule can be very easy.
4. Start running or jogging
Another great exercise idea for losing body fat is to start running or jogging. Just like walking, you can do it nearby or in the park, so it’s free. If you are worried about the weather, you can also find indoor tracks in the gym or community center. You can also consider getting treadmill or Oval Run or jog at home.
Sprint training is especially good at destroying fat, where you can switch speeds every few seconds. The CDC also recommends 150 minutes of moderate-intensity aerobic activity, 75 minutes of intense intensity activity, or a mix of both per week. The CDC lists walking at 15 minutes of miles as a moderate activity, jogging or running.
5. Focus on high-intensity interval training
This type of exercise is usually shortened to HIIT, where you exercise as much as possible for a short time and then spend some time doing lower intensity training. One of the excitement of this exercise is that from jumping jacks to climbing stairs, it can make your heart beat so it can be customized based on the space you have and what space you have Equipment around you.
This is also a fat nemesis. This may lead to a modest reduction in overall fat and abdominal fat.
You can work hard for 30 seconds to several minutes and then recover for 1 to 5 minutes at lower intensity exercise levels. These workouts are usually performed for about 30 minutes, including 5 minutes of warm-up and coolness, but can be tailored to suit comfort and fitness levels. Typically, the goal is to do these classes five times a week.
6. Eat the right food
You can also focus on your diet. While no food will magically burn your fat, some foods can increase your metabolism. Most of these foods are high in protein and high in fat, making you feel longer.
If you want to reduce fat, there are some foods that can be incorporated into your diet, as described by the CDC Healthline The World Health Organization includes:
- Fat-free, sugar-free yogurt, such as Greek yogurt
- Fatty fish such as tuna, herring or salmon
- egg
- vegetable
- fruit
- green tea
- Whey protein
- olive oil
- beans
- roast chicken
7. Get enough quality sleep
We tend to associate burning fat with endless exercise and painful diet. Get a lot rest It can also help get rid of fat. Staying awake for too long will allow us to eat sugary foods to stay awake, giving us tired and ineffective exercise, and may even lead to stress and inflammation, leading to poor exercise.
One study found that not having enough sleep reduces fat weight loss by 55%. Another discovery is that better sleep quality is associated with more weight and weight loss. Another study found a positive correlation between sleep duration and body fat loss.
this Mayo Clinic Adults are advised to sleep 7 or more at night. Sleep needs may vary from person to person, so if seven feel insufficient, you can adjust for a higher state.
Haven’t read for too long
You have many different options when you lose fat at home. You can try walking, running, high-intensity interval training or weight training, all of which have been studied to support their fat loss ability.
You can also try to adjust your diet. Eating foods with saturated fat and sugar can make you full. Choose high-protein or low-calorie foods, such as roasted chicken, beans, eggs or green tea. You can also try intermittent fasting.
Finally, make sure you have enough sleep. A lot of sleep is also associated with loss of fat.
