Whether you're a big beer belly or just a short distance away from your abs, we all want to have lower body fat that not only makes us healthier but also more attractive. Today I would like to share with you seven tips for losing belly quickly.
Suggestion 1: Eat more whole foods and fasting.
What is a natural food?To put it simply, either it grows in the ground or it runs on the ground. It doesn't matter if you eat all-you-can-eat natural foods, because they are really low in calories and can easily bring a feeling of fullness. When we only eat two meals a day of whole foods, we usually have a considerable calorie deficit even when we are full. As for meal times, it is recommended that you can wait about eight hours, which is a typical 16+8 fast. One of the many benefits of fasting is that it allows the body to break down fat for energy by increasing fasting time.
Suggestion 2: Protein must not be less during the fat loss period.
The ** of protein is mainly all kinds of meat, eggs, and milk, so why should we eat more protein?First of all, protein has a strong sense of satiety, it can not only fill the stomach, but we even need to apply a part of the calories when digesting protein, which is called the food heat effectThe food thermal effect of protein is the best, reaching 20% to 35%. At the same time, protein can also prevent the loss of muscle during our fat loss period, and the main reason for many people to lose fat ** is not paying attention to protein intake, most of the weight lost is muscle, and metabolism is also declining.
Tip 3: Exercise is about building muscle, not burning fat.
As your muscle mass increases, so does the amount of energy your body needs to use to maintain those muscles. High basal metabolism allows us to speed up energy consumption even when we sleep, and some people do aerobic to increase my consumption, but studies have long shown that there is almost no difference between aerobic and strength training consumption at the same heart rate. During the fat loss period, we can first do strength to consume glycogen, and then do aerobic, at this time, glycogen is depleted, so that fat can participate in energy supply.
There is also a very important point, people with small muscle mass are usually difficult to lose belly, when we take in energy, these energy will be preferentially stored in our muscles for our use, you don't have muscle, then they can only be stored as fat, ** is best to store fat?Of course, it's the belly, which is why there are so many skinny people.
Tip 4: Eat more fruits and vegetables.
When our diet consists mainly of protein, fruits and vegetables, it is only a matter of time before we lose stubborn belly fat. But we still try to eat protein and vegetables first when eating, and fruits are also very healthy and nutritious, but some fruits are too delicious to make people eat too much inadvertently, such as cantaloupe, durian and other fruits, it is not an exaggeration to call them calorie bombs. We can eat some relatively low-calorie fruits such as strawberries, raspberries, watermelons, and apples, but remember to eat to your heart's content, and don't eat too much.
Fat loss five: persistence and patience.
I know it's nonsense, when you're distracted by work or study and want to give up fat loss, you have to know that getting fat is simple, but no one in this world likes him. The reason why everyone is flocking to abs is precisely because it is really hard to get it, which is another benefit of fasting, reducing the time spent thinking and preparing food, so that you can reduce the room for mistakes, and the easier the food you eat, the closer you can get to your fat loss goal.
Suggestion 6: Reasonable control of diet.
The fat loss plan must follow three principles: safe, not easy**, suitable for long-term adherence, crazy exercise every day, maybe the fat loss will be fast, but it clearly violates the second and third points, if you adjust to exercise two or three times a week, maybe the fat loss will be a little slower, but it is easier to implement it in the long run. And dieting is not good because it violates the above 3 points at the same time. Our fat loss should be normalized, weight and dimensions can be measured every day, but as long as it is falling every week, it is more reasonable for us to lose 1% of our weight every week.
Tip 7: Get good sleep and manage stress.
I can responsibly say that the vast majority of people underestimate the importance of sleep, whether it is for muscle gain or fat loss, the duration and quality of sleep will not only affect our metabolic level, but the human body will also cause appetite fluctuations due to too little sleep, so as to overeat. If you don't get enough sleep and some chronic stress, the two work together to boost the release of cortisol in your body, which has always been excellent for promoting fat storage.
Not only that, but elevated cortisol can also bring about insulin resistance and inflammation in the body, which together make fat loss a problem that you can't do. When we can't avoid staying up late, if we can sleep enough for 8 to 10 hours, it is not unavoidable, try not to stay up late and sleep less.