One of the very first cardio exercises to reduce belly fat is walking. Surprised? Do you think it’s too simple to be effective? Well, then you should know that walking is a great and effective way to burn away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a healthy diet along with walking at a steady pace for 30-45 minutes for at least four to five days every week, you will witness a gradual decrease in your weight.
A 2014 Harvard study found that men who did twenty minutes of daily weight training had less of an increase in age-related abdominal fat compared with men who spent the same amount of time doing aerobic activities, and other studies have shown similar levels of success when guys hit the gym to cut down on fat. The implication: Guys can cut belly fat most efficiently with weight training.
In other words, sticking with an exercise regimen can trigger sticking with a healthier diet, but it's best if you don't think of it as a way of burning off calories for the sake of weight loss. So, cultivate an exercise practice you actually enjoy, stick with it, and know that it’s making you healthier, and let it inspire you to make the choices you consider healthy.
Very low levels of thyroid hormone usually indicate an autoimmune reaction to the thyroid gland itself. This means you’ll have to take thyroid hormone supplements orally, usually the stable form T4 (Levaxin), which your doctor can prescribe for you. Your body will transform this into the active T3 hormone when necessary. The supplement dose should be adjusted so that you reach normal hormone levels (TSH, T3, T4) and sufficiently alleviate symptoms – though a few people feel best when keeping TSH slightly below normal.
If you’re new, you’ll probably have to start off with just 4-5 times, or even 2-3 times. The first time I did HIIT was after I just recovered from surgery on my left hand (I cut it open real bad, severed two tendons and a nerve). I hadn’t worked out in literally 4 months (the doctors forbade it), but me, being a dumbass, decided “FUCK IT!” and went all out doing HIIT for like 8 cycles. I puked afterwards.
The Shred Diet is a cycle diet, which means that if you haven’t hit your goal weight after six weeks, you can repeat the cycle of weeks in a different order. Once you’ve hit your target weight, you’ll be in the maintenance phase, which means that every 4 weeks you choose any week of the diet and follow its plan for 7 days. Once you’ve kept the weight off for a period of six months, you can commit to a week of the cycle to do every eight weeks, like a tune-up for your metabolism.
‘Lastly, if your nutrition is on point but you still have excess tummy fat, then you need to look at your training. There’s a real craze for high-intensity workouts and really pushing yourself at the moment, but training is a stress on the body, and if you’re not giving it the tools to manage that stress and recover from it, then it can lead things like excess belly fat.
It is important to understand that weight is entirely a function of input and output. The input is the food you eat and the calories contained therein. The output is your energy output. To lose weight the output needs to be greater than the input. It is that simple. Do not believe any of the diet fads. If you are currently not gaining or losing weight then just burning 300 extra calories per week or eating/drinking 300 calories less per week (2 sodas for example or a small burger) WILL make you lose weight - in this case around 5 pounds of fat per year.
Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, a study published in Diabetes Care revealed that study participants who consumed a diet rich in monounsaturated fats, like those in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while improving their insulin sensitivity.
NASM-certified personal trainer Sydney Eaton, head of fitness and programs at PK Coin App, said that high-intensity interval training, or HIIT, can also be an effective way to burn fat fast. "I've seen many clients achieve desirable results in a very short amount of time with [HIIT]," Sydney told POPSUGAR. For your cardio days, you could opt to do HIIT in the form of sprints on the treadmill or a 20-minute no-equipment HIIT workout.
You might have heard the term ‘middle-age spread’. This means, as women progress towards their middle years, the ratio of body fat increases compared to the body weight. During menopause, when the levels of estrogen go down, and the amount of androgens or male hormones increase, then there is an increased risk of fat accumulation in the waist. Hormones actually regulate the fat concentration in the body, and your figure depends entirely on it!
There’s a reason why protein takes center stage in many popular diet plans: it helps you feel full and stokes your metabolism enough to help you avoid the typical one or two pounds most adults gain each year. Your body burns slightly more calories after eating protein compared with fats or carbs, and protein from food also helps keep your muscles from deteriorating as you age. (Strength-building exercise is another important part of this process.) In order to get these benefits, you need to include protein at each meal, and getting adequate amounts of protein at breakfast — about 20 grams — is especially important. Making a beeline for the bagels or cereal means your body misses a key opportunity to rebuild muscle tissue, which naturally breaks down as you sleep. If this is your morning routine, your muscle mass will start to decline, and that means your metabolism will slow down. So skip the AM pastries and other carb-rich fare, and opt for an omelet or smoothie made with Greek yogurt or protein powder, instead.
Cortisone as an oral drug is another common culprit (e.g. Prednisolone). Cortisone often causes weight gain in the long run, especially at higher doses (e.g. more than 5 mg Prednisolone per day). Unfortunately, cortisone is often an essential medication for those who are prescribed it, but the dose should be adjusted frequently so you don’t take more than you need. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight.
Which leads us to point number two: If you want to lose belly fat, you'll need to lose weight. If you stick to the following plan, you won't have to lose as much weight as you might think because your body will burn more fat for energy, but still. Reducing your body fat percentage will require losing some weight. Don't go into this thinking you won't have to lose weight, because that's the surest way to fail.
Watch your drinks. It's amazing how many calories are in the sodas, juices, and other drinks that you take in every day. Simply cutting out a can of soda or one sports drink can save you 150 calories or more each day. Drink water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Choosing nonfat or low-fat milk is also a good idea.
"Crash diets (dramatically cutting down how much you eat) might help you to lose a few pounds at first, but they’re hard to sustain and won’t help you keep the weight off. It might seem like a quick and easy option, but eating too few calories can actually do more harm than good. If your calorie intake dips too low, your body could go into starvation mode. This will slow down your metabolism, making it harder for your body to lose weight. Make sensible, healthy changes to your lifestyle that you can stick to and avoid the fad diets."