Whether you are trying to lose weight for a holiday at the Bahamas or you just want to lose weight and tone up for health reasons, no matter the reason, we have got you covered. In this article, we will discuss how to lose weight and keep fit.
Men, in particular, should strive to lose weight in the belly as high visceral fat levels can have a massive impact on hormone levels. Stored in the abdominal cavity, this active fat can lead to various health issues, including:
- Type 2 diabetes
- High blood pressure
- Heart disease
- Heart attack
- Colon cancer
- Breast cancer
- Alzheimer’s disease
- Male organ dysfunctionality
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Below are some easy ways you can try to get quick results to aid visceral fat burning.
How to Lose Weight around Waist?
There are various ways you can lose unwanted weight around the belly. Start with your diet. What you put in your body matters a lot and it determines whether or not you will gain or lose weight. Aim to eat more complex carbohydrates, for instance, whole grains, sweet potatoes and beans. Also, add fruits, vegetables and lean proteins to your plate. More on this later.
Reduce stress and anxiety to avoid gaining weight around your gut. This is because when an individual is stressed, the body naturally releases cortisol, a stress hormone. This escalates the probability of how much visceral fat the person’s body stores. You can reduce stress by yoga, meditation or even deep breathing. Yoga is also great for losing fat and getting in shape.
How to Lose Weight and Build Muscle?
A combination of strength training to improve muscles and cardio exercises to raise the heart rate are ideal to lose weight fast. You can incorporate any exercise you are comfortable with performing; below are some examples of workouts that can benefit visceral fat reduction.
Some strength training exercises to consider include:
Some cardio exercises to consider include:
- Circuit training
How to Lose Weight without Exercise?
If you are looking to shed a few unwanted pounds without hitting the gym, here are a few things to keep in mind. Begin by curbing your sweet tooth. With sweet treats, it is true, a moment on the lips, and forever on the hips. Therefore, when making French toast or baking a chocolate cake, you can easily cut out sugars in the recipe and substitute it for cinnamon powder, vanilla extract and fruits. Instead of indulging in milk chocolate, you can gobble down dark chocolate. However, when purchasing store-bought items, look out to labels to ensure you are not consuming added sugars.
If you absolutely love meat and consume it more than once a day, consider swapping it at least once every day for a vegetable instead. Getting much-needed proteins from veggies will help you get in shape and will get you one step closer to your weight loss goals.
When the munchies hit after lunchtime, instead of opening a bag of salt and oil-drenched crisps, reach for avocados. Avocado health benefits include burning fats. Rich in monounsaturated fats, avocados are vital for blood sugar regulation and lowering bad low-density lipoprotein cholesterol. Moreover, avocados are excellent for weight loss as they are packed with fiber and fat, which keeps you full for longer.
Alcohol Effects on the Body
If stress and depression are turning you to drinking and searching for answers at the end of every bottle, it will quickly become a self-sabotaging journey. Therefore, it is best to deal with your emotions and avoid drinking as much as possible. Alcohol and weight loss cannot exist together.
Did you know men who drink frequently gain weight faster as compared to their female counterparts? Regardless of the type of drink you enjoy, heavy drinking slows down the metabolism and leads to weight gain. It works by increasing surplus calories, elevating impulsive behaviour, redistributing fat and promoting appetite. Though alcohol is an energy-dense drink, it is deficient in nutrient content. Therefore, it is labelled as empty calories.
Meal Prep for Weight Loss
It is no surprise that meal prepping takes a bit more time a few days of the week; however, in the long run, it ends up saving more time throughout the week. If your meals are already prepared and ready to eat, there is a lower probability of ordering takeout. This saves you money and unwanted weight gain. Make sure you plan healthy meals that incorporate veggies, fruits and protein. Furthermore, most meal plans have a defined quantity, therefore it will also help you eat more mindfully and prevent you from going overboard.