Did you know that everyone has some belly fat? This includes even those people with flat abs. However, having too much belly fat has been known to affect your health negatively. You are at risk of lifestyle diseases such as diabetes 2, high blood pressure as well as dementia, colon and breast cancer.
To begin with, focus on reducing your calorie intake. Cut down on eating sugary foods, refined grains, and caloric beverages. Ditch the unhealthy carbs like the white bread and pasta. You should also stay away from Trans fats, which are mainly found in fried foods, margarine, and store-bought foods. Always read labels to know exactly what you are consuming.
We also recommend planning your meals. Your plate should consist of vegetables, lean proteins, and whole grains. If you need to snack, opt for low-fat yogurt, nuts or fresh fruits. Staying hydrated is vital. Drink water when carvings occur and avoid taking alcohol or soda. Liquid calories are more harmful than solid ones since the brain hardly registers their intake.
The key is watching your portions. Nutritionists recommend smaller portions throughout the day as opposed to big portions twice or thrice a day. This way, you can prevent hunger pangs, and have consistent energy.
For instance, go for about 3-4 oz. of protein, about ½ cup of whole grains and one or two cups of fibrous vegetables. Your total calorie intake should be about 1200 per day. This allows you to maintain your metabolism and muscle mass.
There are no simple ways of losing belly fat, given that it’s the most stubborn kind of fat. You did not gain the fat in just three weeks, so you cannot expect to shed it off that fast. The good news is, by changing your diet, you have a higher chance of losing around 6 pounds within 21 days.
Changing your diet should be the priority. Do not forget to incorporate exercise and enough sleep into your routine as well. Maintain a calorie deficit each day for three weeks and watch as your body begins to transform.
In our present time, the average rate of early death increases and the leading cause? It is due to unhealthy lifestyle. That’s why being physically fit and healthy is vital. And it’s not only death rates that matters but also the fact that being unhealthy leads to high risks of acquiring deceases. Fitness imparts benefits for our daily life. It improves our mental capacity, boosts energy, mood, confidence and a lot more.
Each one of us carries different types of body fats; some may struggle about lower fats which makes their thighs look bigger than usual. And these fats increases high risk of osteoporosis which makes it obviously unhealthy. So what are the steps to lose thigh fats quickly?
5 easy steps to lose thigh fat quickly
Losing fat doesn’t necessarily mean extreme exercises, food restrictions, or lifting weights. It’s more like preparing your mind and body. For how determined and motivated you are may reflect on the outcome of your work. So plan ahead, set your goals before you participate to any weight loss program.
Doing squats is commonly the best way to reduce fats in your thighs. It is convenient and easy. You can do it anywhere even at home.
Do cardiovascular exercises
It is a common form of weight loss. There’s a lot of cardio exercises which includes running, walking, swimming, aerobic dance (zumba) and a lot more. And it’s proven effective just how 20 minutes’ walk could burn 100 – 400 calories. Running is also essential for the thighs to shape up.
Weight loss programs require a lot of effort and sacrifices. And unprepared meals could possibly ruin the entire program, so it’s important to have it prepared ahead. Always keep notes where foods you can or cannot eat are listed. It will help you motivate and avoid what is not beneficial.
Skipping meals doesn’t really contribute to any weight loss program. As a matter of fact, the more you starve the more eager you’ll be tempted to eat a lot. A little snacks and proper meal would do. And always keep in my mind to rehydrate you. Drinking tea or water before ever meal helps you digest quickly.
Nevertheless, discipline is the key role. You have to train yourself to resist from things that doesn’t contribute good results. And if you really struggle burning fats on your own, consult and ask help from experts to attain your goal.
Do you love exercise? It is likely that if you did you will probably have no weight issues. Exercise remains the number one way to burn fat and shed weight.
In spite of a standard diet, it is still possible to stay in shape so long as you’re busy and get enough of the ideal exercise. I have always been at the camp of ingesting precisely what I love but which makes up for my eating sins together with my hard work at the fitness center.
The actual key to making this work for you is that you need to create exercise fun. It got to be something that you love doing. So long as its painful and something which you look as much as each day, you’ll always look for reasons, and you’ll still try and find a way out.
First and foremost, it will not continue. If you wish to shed weight with exercise, it requires weeks of sustained work. It’s not a two or three-week thing. So, how do you make exercise enjoyable? Here are my 3 best tips:
NO Working Hard
The first exercise tip to lose weight fast is not to work too hard. There’s a difference between work hard and work smart. Your body needs sufficient rest to recover. Moreover, overtraining will make you feel bored and exhausted. Start with light and slow exercises and avoid ambitious workouts. Losing weight is a gradual process.
The second exercise tip for rapid weight loss is to exercise without tense. If you relax, you would not get tired quickly and your exercise will be more effective.
Having a target or vision is highly recommended. But, having unrealistic goals like “I must lose 15 pounds by next Wednesday” just would not do any good.
The third exercise tip to lose weight fast is to breathe properly. Although this may sound like a ‘baby’ tip, many have overlooked this.
Oxygen is important in allowing energy to be used effectively. It’s simple, if energy is not used effectively, less fat will be burnt.
The forth exercise tip to lose weight fast is to create a group of people who has similar goals like yours.
A group may consist of 2 to 5 people. This group will be your first stop if you face any difficulties or feel down along the way. You do really need this kind of support to keep you going.
Rowing and cross country
Rowing and cross country skiing burn the most calories but they are also the hardest exercises. You can´t expect a 350 pound guy to row on a indoor rowing machine for 20-25 minutes in a high tempo.
So brisk walking or slight jogging would be much better. Or if you have bad knees then working out on a stationary exercise bike is a better option.
who does not love swimming? The fact that its a low impact exercise and that it involved so many muscle groups makes it a terrific form of exercise.
Its important that you start working yourself up to swimming laps in a pool and varying your stroke is also a great way to vary the workout. 3o to 40 minutes a day is great exercise and will do wonders for weight loss.
if the gym bores you or if you just hate the whole vibe at the gym, why not take up a sport. Its much more social and is a lot more fun.
I suggest a high speed sport like tennis, but you can look into things like hockey, squash or racket ball. Sport is a great way to lose weight without even thinking about it.
You follow a strict exercise regimen and diet program, and yet your efforts seem to be all in vain. You begin to wonder if all your efforts (and money spent) are worth it.
Take a long, hard look at your fitness activities and beliefs—one of them may actually happen to be just a myth.
Here is a compilation of fitness myths. Time to shatter those misconceptions you have about getting fit.
Myth 1: Cardio workouts alone can help you shed pounds.
Truth: If you expect that you can lose weight just by running on the treadmill alone, you are mistaken.
According to fitness experts, a faster and more effective way to burn fats is to do focused weight training coupled with high-fiber, low-fat diet.
It makes perfect sense—weight training develops your muscles, and when you achieve so, your chance of dropping pounds is never slim. And you cab have while exercising?
Myth 2: Early morning is the best time to exercise.
Truth: If you are torn between starting or ending your day with a workout, stop overthinking and just choose the time that works better for you, considering your daily schedule.
If you prefer to go to the gym after work and before going home, go for it. If you feel that early morning workouts keep you energized throughout the day, no one should stop you from doing so.
There is no good or bad time to exercise. There are studies, though, that found that early morning exercises speed up weight loss by conditioning the body to burn more calories during the day.
Myth 3: To get flatter abs, do more crunches.
Truth: Crunches tone just a small part of your abdominal muscles, so do not count on them entirely to flatten your abs. Instead, work out your midsection by doing bridges and planks.
Myth 4: Sweating more means you get to burn more calories.
Truth: The amount of sweat you produce may be an indication of the intensity of your workout, but it does not mean you are burning more fats.
Rather, sweating is the body’s response to the heat generated, so it cools down and reduces body temperature.
On the other hand, not sweating does not necessarily mean you are not working hard enough. Weightlifters, for instance, may not be perspiring, but the heavy weights they carry are no joke. And you can also track your goals.
Myth 5: The electrolytes lost during a workout have to be replenished.
Truth: Think twice before you grab that sports drink bottle after your workout.
Water is enough to drink post-workout, and the sugar in sports drinks will only slow down your body’s ability to burn calories. You only need to replenish lost electrolytes for intense cardio exercises that last for more than an hour.
Myth 6: The more time you spend in the gym, the better.
Slaving yourself in the gym every day is a recipe for disaster. Recovery is an essential aspect of any workout, so do not take it for granted.
Schedule rest days for each week so that your body has time to improve and heal after incurring injuries or getting exhausted.
Tired of being a slave of the treadmill? Motivation is hard to come by when the bed weather sets in, and the temptation to stay in the bedroom to sleep is much stronger than to head to the gym to work out.
If you have been doing the same thing over and over in your fitness regimen and going to the gym feels more like a chore, you can shake things up a bit so that you will not lose your willpower to maintain a healthy lifestyle.
You know what, the easiest and best way to stay fit is to enjoy your workouts even without signing up for a gym membership.
Sounds like it is easier said than done? Before you get skeptic about it, just give the things on this list a try, and notice the huge difference it will make to your perspective on fitness and exercising.
This Latin-inspired, easy-to-follow workout has been giving the traditional workouts a run for their money.
Why? Because it burns calories (about 550 calories performed at moderate intensity) while giving an exhilarating experience to anyone regardless of age and skill level, thanks to the superb combination of aerobics and upbeat dancing. No wonder it has its appeal to middle-aged women—it offers a disco rather than a conventional gym experience.
More than just being a calorie burner, zumba classes is a great way for friends to socialize and enjoy their time together. Even if you go to a class without any acquaintance or friend, you will leave the class with a newfound friend. If you do not feel like doing it with a group of people, you have the option to do zumba (via Wii-based versions) in the comfort and privacy of your own home.
Ice skating or roller skating is worth a try because it offers a lot of fitness benefits. This is a good way to work out the muscles in the stomach, as it develops balance and graceful movements. As an aerobic form of exercise, skating is also great for toning thighs and butts.
To get started, get yourself a protective gear and a pair of blades. You can choose to participate in a group skate class or learn it on your own.
3. Hula hooping
The hula hoop is not just a toy for kids—it is also a tool for toning your abs, working out your core muscles, and developing a good balance. Every hour, hula hooping enables you to burn around 600 calories. You can do it indoors or outdoors, with or without music, whatever rocks your boat.
4. Pole dancing
Have you ever seen a pole dancer gliding seamlessly on a pole? The smooth, slithery movements can leave you in awe. It looks so easy to do, how come it is also considered an exercise, you might ask.
Well, pole dancing is not for the faint of heart. It seems so easy but it involves working out the whole body, where muscles opposite of each other push against a pole. For a moderate workout, pole dancing can help you burn about 250 calories.
It is a combination of dance and conventional exercises like squats—which are all centered on a pole. This makes pole dancing a toning and strengthening exercise that is never boring.
Remember when you were young and one of your most enjoyable hobbies with your siblings and young friends was jumping repeatedly on your bed like it’s a trampoline?
Relive those fond childhood memories and get yourself fit by trying trampolining. This low-impact exercise, which puts just a little tension on the knees (thanks to its elastic surface), is ideal for people whose joints get hurt easily when they jog or run. It is a fun way to work out all your muscle groups. Track your progress here.
Pilates is an effective and fun weight loss exercise that suits all people of various fitness levels. It improves stamina, flexibility, strength, posture, blood circulation, and range of motion.
In only a one-hour Pilates session, you can burn as much as 180 calories. With the many things it can do for your body and health, what more motivation would you need to try Pilates?
Fencing involves a lot of lunges and squats, which are effective exercises for losing weight. What makes it really fun is that it easily elicits laughter when you go sparring with your friend.
If you have not heard of this workout before, you’d better listen up. Developed by the Japanese, tabata is designed to help busy professionals make time for workouts without going beyond 4-5 minutes.
It works by having eight extremely high-intensity sprints for 20 seconds and a 20-second rest in between. A study found that a 4-minute tabata is a more effective aerobic exercise than biking for an hour. Imagine burning 160 calories in just 4 minutes!
9. Going on a travel adventure
Taking a break from your daily work grind can do wonders for your physical and mental health, as it helps alleviate stress. If you add physically challenging activities to your outdoor adventures, you can get the double benefit of lower stress and calorie burning. When you go to the beach, you swim, snorkel, and go kayaking or rowing. When you hike a mountain, the elevation speeds up your fat burning process. Even taking a simple cultural walking tour in a new country can burn lots of calories!
Yoga may not be as fun as jumping on a trampoline or cliff diving, but it is worthy to be included on this list because it is an effective way to relieve stress while toning and strengthening your body as well as enhancing your flexibility. One hour of yoga can help you burn as much as 258 calories. For better fat burning, you may opt to do power yoga or Bikram yoga.