Losing weight The intestinal loop diet eliminates even the most persistent problem areas on the stomach

How do I remove excess belly fat?

Many people go to sports regularly and pay attention to a healthy diet, yet they will not let go of their superfluous belly fat. A fitness expert now gave some hints and tips that can help break down stubborn belly fat.

Belly 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 impact. Australian fitness expert Kristy Curtis has just released a list of suggestions for the targeted treatment of belly fat.

Make sure you keep moving

Any kind of exercise that boosts your heart rate, such as jogging, cycling, or swimming, helps reduce stomach fat. All forms of structured training throughout the day are quite beneficial, yet the expert recommends a balanced approach. Too many sessions of a given exercise can lead to overwork and related injuries, such as sinew and joint inflammation and muscle strain. A training plan should include so-called resistance training at least two to three times a week. When the body has built muscle, it supports the bones, preventing osteoporosis and heart disease and reducing weight.

Monitor your calorie intake

If you want to lose weight, you can easily make sure that you do not 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-language magazine "Daily Mail".

Lower your sugar and intake of refined carbohydrates

Sugar and refined carbohydrates have absolutely no nutritional benefits and are something like empty calories. Sugar has a devastating effect on blood sugar and insulin in the blood, leading to a sharp increase and then, after some time, to a sharp decline. Insulin is a hormone that promotes fat storage and inhibits the ability to burn fat. When insulin levels are kept low, the body can burn fat properly.

Take every extra opportunity to move

While a workout routine is essential, there are always ways to burn extra calories. Physical activity or non-activity thermogenesis (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.

Stick to a high-protein diet

A high protein diet is essential for building muscle. Muscles are the tissue that still burns calories during sleep. 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 taken over dairy products and eggs, cheese and yogurt. Vegan sources of protein include, for example, soy products, legumes, beans, leafy green vegetables, edamame beans and tempeh. You should take 0.8 to 1.5 g of protein per kilogram of body weight daily. If you do strength training on a regular basis, you should take more protein. Another advantage is that proteins are slowly digested, resulting in a longer saturation.

Eat properly after exercise

If we work up a sweat after training, we can develop a craving, which often results in eating unhealthy foods. She should have a snack or a meal within an hour of training, advises the expert. The cells in the body are ready after training to receive a nutritious meal, which should contain proteins, carbohydrates and fat to cover all vital macronutrients.

Pay attention to your alcohol consumption

It can be incredibly tempting to party on the weekends and drink alcohol, especially if you have eaten and exercised well during the week. Calories from alcohol have no nutritional value and contribute to excess fat in the abdominal area or to belly fat, explains the expert. The consumption of alcohol must be carefully managed so that you do not sabotage your hard-earned progress Monday through Friday. Alcohol can be catastrophic for weight, as alcohol is made from sugar or starch. Alcohol contains many calories, seven calories per gram, almost as much as pure fat. (As)