There are several reasons to work out, from focusing on fitness to improving your sleep quality to improving your mental health. Reducing body fat is another thing many people are trying to accomplish with exercise.
Despite what you may have heard, you can't target specific areas to lose fat. In many studies, disproved Spot relief techniques such as sit-ups and upper body resistance training. When you exercise, fat cells in your body are broken down. It is not broken down in specific areas.
The good news is that exercise and diet can lead to an all-over toned physique. 15 minutes of exercise What you do every day will bring you great benefits.
Below are some of the best ways to lose fat in the comfort of your home.
1. Take the first step
Walking is an ideal workout to do outside the gym. You can do it in your neighborhood or at the park. On nice days, you can also get some much-needed fresh air. Additionally, you can bring your dog with you if you have one for free. Pets need exercise too.
Walking can also be a body fat buster. According to one study, healthy postmenopausal woman After 30 weeks of walking, body fat decreased by 3.9% and after 15 weeks, body fat decreased by 1.8%.Although you can't target specific areas, walking can be effective reduce belly fat.
according to Nature, found that walking for 30 minutes most days of the week significantly reduced weight and body fat percentage. The study also found that 30 minutes of walking can be just as beneficial as 60 minutes of walking (if you eat a healthy diet).
2. Try intermittent fasting
One of the diet trends that has grown in popularity over the past few years is intermittent fasting. As the name suggests, this is a place where people fast for a period of time and then eat at other scheduled times. One research review found that subjects who intermittent fasted experienced weight loss in the following ranges: 0.8%～13%. The idea is to force the body to use up its readily available stored sugars and start burning fat.
The benefit of intermittent fasting is that it can be customized to suit your preferences and ability to refrain from eating.according to john hopkins medicine, You can fast for a certain amount of time each day, or you can eat just one meal a day for two days of the week. For example, you might eat for only 8 hours each day and fast for the rest of the day.
It is important to note that intermittent fasting is not suitable for everyone, especially those at risk for: disordered eating or pregnant. Before trying intermittent fasting, talk to your doctor to make sure you're following the plan that's best for you and your goals.
3. Lift heavier weights
This may seem counterintuitive since we just explained that no matter how hard you train your abs, you won't be able to burn fat in certain areas. However, he can balance his training to target multiple muscle groups or work on specific body parts as part of a full-body workout. This will improve your balance and give you a more toned appearance. body composition.
If you don't have dumbbells at home, check here Household items that double as weight.
weight training It also helps you lose fat while building muscle. the study It shows that a 3-pound lean muscle mass gain is equivalent to a 4-pound fat mass loss.resistance training too was shown It can reduce body fat percentage, body fat amount, and visceral fat (fat surrounding organs).
Strength training, whether using weights or bodyweight exercises such as push-ups, is recommended by the United States. Centers for Disease Control and Prevention I do it at least two days a week, so it's pretty easy to fit into my schedule.
4. Start running or jogging
Another great exercise idea to reduce body fat is to start running or jogging. Just like walking, you can do it in your neighborhood or at a park, so it's free. If you're concerned about the weather, you can also find indoor tracks at gyms and community centers. You may also consider acquiring. treadmill Go for a run or jog at home.
I'm particularly good at sprint training. destroy fat, switches the running speed every few seconds.of CDC It also recommends 150 minutes of moderate-intensity aerobic exercise, 75 minutes of vigorous exercise, or a combination of the two each week. The CDC lists walking 15 minutes a mile as moderate activity and jogging or running as strenuous activity.
5. Focus on high-intensity interval training
This type of exercise, often shortened to HIIT, involves working out as hard as possible for a short period of time, then spending time training at a lower intensity. The beauty of this exercise is that it can be customized based on the size of your room and the equipment you have around you, as it can accommodate any heart-pounding activity, from jumping jacks to running up and down the stairs.
It's also a fat buster. the result, moderate reduction Overall and abdominal fat.
I can do it 30 seconds Train as hard as you can for a few minutes, then recover at a lower intensity level for 1-5 minutes.These trainings typically take about half an hour, which includes a 5-minute warm-up and cool-down, but can be adjusted to suit your comfort and fitness level. Typically, the goal is to conduct these sessions. 5 times one week.
6. Eat the right foods
You can also focus on yourself diet. There are no foods that will magically burn fat, but foods that can increase metabolism. Most of these foods are high in protein and healthy fats, which keep you feeling full for longer.
Here are some foods to include in your diet if you are trying to lose fat. CDC, health line And that whoinclude:
- Fat-free, unsweetened yogurt, such as Greek yogurt.
- Fatty fish such as tuna, herring, and salmon.
- egg.
- vegetables.
- fruits.
- Green Tea.
- Whey protein.
- Olive oil.
- beans.
- Yakitori.
7. Get enough quality sleep
When we think of burning fat, we tend to associate it with endless exercise and painful, restrictive diets. However, by consuming sufficient amounts, rest It also helps remove fat. Staying awake for long periods of time can lead to eating sugary foods to wake you up, make you feel tired and have an ineffective workout, and even lead to symptoms such as: stress and inflammationleading to poor training recovery.
One study found that not getting enough sleep reduced the rate of fat loss. 55%. Other researchers found that improved sleep quality was associated with better sleep quality. weight and fat loss. In another study, positive relationship Between sleep duration and body fat loss.
of mayo clinic It is recommended that adults get at least 7 hours of sleep a night. The amount of sleep you need varies from person to person, so if you don't feel like 7 is enough, adjust it higher.
Too long; I didn't read it
There are many different options when it comes to reducing fat at home. Try walking, running, high-intensity interval training, or bodyweight training. All of these have research to support their fat loss abilities.
You may also want to try adjusting your diet. Eat foods that are low in saturated fat and sugar and that keep you full for longer. Choose foods that are high in protein or low in calories, such as grilled chicken, beans, eggs, and green tea. You can also try intermittent fasting.
Finally, make sure you get enough sleep. Getting enough sleep is also associated with fat loss.
