If you want to shrink your gut, get enough protein in your diet. In this case, about 25 percent of calories. Why? For starters, protein makes you feel full and helps you build muscle (which increases metabolism, thereby making it easier to lose weight). Just as important, high-protein diets have been shown to be the best way of attacking belly fat. In one study, published in the International Journal of Obesity, Danish researchers put 65 people on either a 12 percent protein diet or a 25 percent protein diet. The low-protein dieters lost an average of 11 pounds, which isn't bad. But the high-protein subjects lost an average of 20 pounds--including twice as much abdominal fat as the low-protein group.
This exercise will help you increase the strength of the muscles along the lower back and gluteus. In order to perform this exercise, Lie on your stomach and gently raise your legs and upper body at the same time. Always keep your head straight in this position. Hold it there for 2 – 3 seconds and repeat it for 10 – 12 times daily to increase your leg power.
Carbs fuel both your muscles and your brain. They are also more muscle-sparing (slowing muscle breakdown) than either proteins or fats when you’re training, so you need them so that you don’t go catabolic. That’s not an invitation to try the All-Bread, All-Day Diet, however, since many carbs, particularly bread, pasta, and other starches, as well as added sugar, can add up quickly calorically. Shoot for somewhere in the 40 percent of your total calories, depending on your training, is best for this stage in your nutrition arsenal.
Yeah, yeah—you've heard a million times that you must start your day with a balanced breakfast. This advice bears repeating, however. An Imperial College London study found that when people skipped breakfast, the reward centers in their brains lit up when they were shown pictures of high-calorie foods. That means if you skip breakfast, you'll be more tempted by bad-for-you snacks later in the day. What's more, a 2013 study found that women who enjoyed a large morning meal had a larger drop in ghrelin, the hunger hormone, than those who ate a small breakfast.
This is ratio of weight in kilograms to the square of height in meters. This parameter helps doctors judge whether the person will suffer from heart disease or strokes. Those having a BMI of 25-29.9 are considered overweight and those with a BMI of 30 are considered obese. However, this parameter is not always accurate in measuring belly fat. In fact, you can measure your belly fat with a measuring tape in front of the mirror, and set your own targets to reduce belly fat. Looking at the mirror and checking regularly will motivate you to lose the unhealthy fat lining your abdomen.
“Most people who have been lean their whole lives have a much better understanding of proper portion size than people who are overweight,” says Deborah Riebe, Ph.D., a professor in the department of kinesiology at the University of Rhode Island. “If they go out to eat, they’re much more likely to ask for a doggie bag right away or to leave food on their plate rather than cleaning it up.”
If you want to lose weight you’d better avoid special “low-carb” products that are full of carbs. This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. They’re full of carbohydrates. Don’t be fooled.
It’s pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24lbs heavier today than men in 1960, according to stats from The State of Obesity—and the figures are rising. We’ve seen slimmer days, but don’t think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fat—fast.
You see, when you eat food, your body’s insulin levels rise, and it begins breaking down, absorbing, and using and storing the nutrients you’ve just fed it. This is known as the “postprandial” (prandial means “having to do with a meal”) or “fed” state, and it can last anywhere from two to six or more hours, depending on how much and what types of food you eat in a meal.
Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.
Another win for your morning cup of joe: Caffeinated coffee keeps things moving through the digestive tract. Since staying regular is key to a tighter-looking tummy, drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule. Remember: Sugary drinks can lead to weight gain, so skip fancy flavorings and synthetic sweeteners containing sugar alcohols, which can cause bloating.
In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: some diets don’t work at all and none of them work for everyone—our bodies often respond differently to different foods. But while there’s no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve lasting weight-loss success.
Português: Perder 5 Quilos em Uma Semana, Italiano: Perdere Cinque Chili in una Settimana, Español: perder 10 libras en una semana, Deutsch: 4.5 Kilos in einer Woche verlieren, Français: perdre 5 kilos en une semaine, 中文: 在一周内瘦九斤, Nederlands: 5 kilo afvallen in een week, Русский: сбросить 4,5 килограмма за неделю, Bahasa Indonesia: Menurunkan Berat Badan 5 KG dalam Seminggu, Čeština: Jak zhubnout 5kg za týden, हिन्दी: एक हफ्ते में दस पाउंड कम करें, ไทย: ลดน้ำหนัก 5 กิโลในหนึ่งสัปดาห์, العربية: خسارة 4 كيلو جرام ونصف من وزنك في أسبوع, 한국어: 일주일에 4.5 kg 빼는 방법, Tiếng Việt: Giảm 5kg Trong một Tuần, 日本語: 一週間で5kg減量する, Türkçe: Bir Haftada 5 Kilo Nasıl Verilir
Teaming up with other people who are also looking to lose weight may make individuals more likely to reach their weight loss goals. People can find weight loss support from friends, family, and online communities dedicated to healthful lifestyles. Studies have shown that simply receiving text message support can promote healthful behavior that can lead to lasting weight loss.
Running or walking: As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you to reduce belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn't too far behind.
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.
If you’ve got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, a study published in Obesity reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.