Body fat isn’t just unattractive; it can also be harmful to the health and can have a dramatic negative impact on self-esteem. What not everyone realizes is that there are two different kinds of fat: subcutaneous fat lies directly under the skin and is usually responsible for enlarging waistlines, while visceral fat surrounds the body’s organs and is responsible for increased risk of diabetes, stroke, and cardiovascular disease. Following the tips below can help dieters find ways to reduce stores of both kinds of fat.
Eat More Protein
Consuming a high protein diet can help dieters raise their metabolic rates in order to burn more fat and can help to suppress the appetite. The RDA recommends that people intending to lose weight consume between 0.8 and 1.3 grams of protein per kilogram of body weight each day; however, those with more active lifestyles may need to consume as much as 1.5g of protein daily. Try to incorporate sources of lean protein such as beans, seafood, and chicken.
Eat Fewer Carbs
In order to lose weight, dieters must burn more calories than they consume. Their bodies will have to work through all of the carbohydrates that they consume before they can start burning fat, so it’s best to focus on cutting out both fatty foods and those that are rich in carbohydrates. Plus, eating a low carb diet can help dieters lower their cholesterol, their blood pressure, and their risk of developing diabetes.
Strength training helps to build muscle mass and enhance metabolism, and research has shown that compound weight lifting exercises are able to burn more calories both during and after training. Those who want to try strength training for the first time should find a certified personal trainer to help them with this process in order to avoid injury.
Drink More Water
Staying hydrated can help burn fat through a process known as lipolysis. Ideally, men should consume at least 13 glasses of water a day, and women should consume at least nine.
There are many different kinds of intermittent fasting, including full-day fasts and simply skipping meals. This technique can help dieters both lose weight and improve their hormonal balance while retaining muscle mass and reducing the risk of developing diabetes and cardiovascular disease. Find more effective tips to lose belly fat online to get started.