How do I reduce excess abdominal fat?
Many people go to sports regularly and pay attention to a healthy diet, but they still can’t get rid of their excess abdominal fat. A fitness expert now gave some hints and tips which can help to reduce stubborn abdominal fat.
Abdominal fat is generally difficult to break down. Stress and genetics contribute to the accumulation of fat in this area. Of course, lifestyle also has a big influence. Australian fitness expert Kristy Curtis has now published a list of suggestions for the targeted treatment of abdominal fat.
Make sure you stay on the move
Any exercise that increases your heart rate, such as jogging, cycling or swimming, will help reduce abdominal fat. All forms of structured training during the day are beneficial, but the expert recommends a balanced approach. Too many sessions of a particular exercise can lead to overload and associated injuries such as tendon and joint inflammation and muscle strain. A training plan should include resistance training at least two to three times a week. If the body has built muscles, this supports the bones, which prevents osteoporosis and heart disease and reduces weight.
Monitor your calorie intake
If you want to lose weight, you can easily make sure that you don’t eat more than your body needs. Weight loss is based on the principle of a calorie deficit, which means that more energy needs to be burned than is consumed. A total calorie deficit of 7,700 calories is associated with a weight loss of one kilogram, says the expert according to the English magazine “Daily Mail”.
Lower your sugar intake and the intake of refined carbohydrates
Sugars and refined carbohydrates have absolutely no nutritional advantages and are something like empty calories. Sugar has a devastating effect on blood sugar and insulin in the blood, it leads to a sharp increase and then after some time to a sharp decrease. Insulin is a hormone that promotes fat storage and inhibits the ability to burn fat. If insulin levels are kept low, the body can burn fat properly.
Take every additional opportunity to exercise
While a workout routine is essential, there are always ways to burn extra calories. Physical activity or thermogenesis without activity (N.E.A.T.) is an easy way to contribute to the number of calories burned during the day. For example, using the stairs instead of the elevator can help burn extra calories.
Adhere to a high protein diet
A protein-rich diet is essential for building muscles. Muscles are the tissues that burn calories even during rest periods. The more lean muscle you have, the more calories you burn and the more food you can eat. Protein can come from meat sources such as red or white meat or seafood, but it can also be consumed through dairy products and eggs, cheese and yogurt. Vegan sources of protein include soy products, legumes, beans, green leafy vegetables, Edamam beans, and tempeh. You should consume 0.8 to 1.5 grams of protein per kilogram of body weight daily. If you do weight training regularly, you should eat more protein. Another advantage is that proteins are digested slowly, which leads to longer satiation.
Eat the right food after training
If we start sweating after training, we can develop a real craving for food, which often leads to unhealthy foods being consumed. She should have a snack or meal within an hour of training, the expert advises. The cells in the body are ready after training to receive a nutritious meal, which should contain proteins, carbohydrates and fat, so that all vital macro nutrients are covered.
Pay attention to your alcohol consumption
It can be incredibly tempting to celebrate on weekends and drink alcohol, especially if you have eaten and trained healthy during the week. Alcohol calories have no nutritional value and contribute to excess abdominal fat or fat, the expert explains. The consumption of alcohol must be carefully managed so that you do not sabotage your hard-earned progress from Monday to Friday. Alcohol can be catastrophic for your weight, because alcohol is made from sugar or starch. Alcohol contains many calories