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Today we are going to talk about belly fat. It is important that you know the risks of excess belly fat.
Losing abdominal fat is therefore not only a cosmetic goal. Studies have shown that abdominal fat is associated with all kinds of health problems such as cardiovascular diseases, diabetes and cancer.
Belly fat is a risk because the fat is located next to your organs. Fat in your liver is dangerous because it can lead to insulin resistance, also known as diabetes.
In some people, abdominal fat is the direct result of stress and the stress hormone cortisol.
Despite a healthy dinner party, these people have too much belly fat. A solution is to deal with the everyday stress. This can be done by ensuring sufficient sleep. A person needs an average of at least 7 hours of sleep. Many people, however, have difficulty meeting this. If you have sleep problems at night, try to take a nap in the afternoon to still get enough sleep.
Keep out as much stress as possible. It can help if you are finished working in home clothes to run. This makes it easier to forget your work and give yourself to the peace and relaxation you deserve. Always leave your worries outside.
Exercises are essential for losing belly fat. However, you can temporarily skip abdominal exercises. Abdominal exercises help you to get stronger muscles, but you will not see them under your belly fat for now.
What you have to do are exercises with short intensive movement. Research has shown that interval training is much more effective than long-term sessions at a constant pace. So try to do short sprints while jogging. For example, run for 1 minute at your top speed and then go back to a slow pace. This way you will burn belly fat faster than with normal jogging.
If you are running on a treadmill in a fitness club, you can set the device to interval training. Most devices now have this function. The interval training ensures that the exercise consists of always short moments where the intensity is increased. It is therefore becoming increasingly difficult to sustain.
Short intensive sessions help to boost your heart rate. If your heart rate starts to beat faster, you'll burn calories more quickly and lose more fat. The advantage is that you burn fat all over your body. Usually it is true that you lose the belly fat first.
Prevent pain in your lower legs. Especially beginners can suffer from this. You probably put too much weight on the outside of your foot. If you have good running shoes, you will experience less problems here.
Build up the training slowly. If you are just starting out, try 3 weeks of fitness training. Make sure you have another day of rest after a training day. This way you avoid overload and give your body and muscles time to recover. You will also have less chance of injuries.
What also helps to lose belly fat is making many walks. With enough physical activity every day, you are well on your way.
In your work break, especially if you have an office job, try to walk at a considerable pace for at least 20 minutes. Take big steps and go up and down stairs. This movement helps you to burn your belly fat. Moreover, the physical effort works well to feel energetic and is a good reliever.
Strength training can also be used to burn belly fat. Studies have shown that strength exercises in combination with fitness training helps to burn belly fat faster. With strength exercises I am talking about training with free weights. The devices in the fitness club are also suitable.
Make sure you get fewer calories. If you eat fewer calories than you consume, you burn belly fat. It's that simple.
You should not want to lose more weight than a kilo per week. Otherwise it will be unhealthy and you will have too much chance of the yo-yo effect. You can not last very drastic changes when it comes to eating habits and lifestyle. Once you fall back into your old pattern, you will soon arrive again. You must prevent this.
You have to choose a lifestyle and diet that you can keep for the rest of your life. This keeps you slim and you will not suffer from the yo-yo effect.
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