There are so many people who have weight problems. Eliminating bacon is a need that goes beyond aesthetics: visceral fat, the type of gase that tends to accumulate around the waist, can in fact cause an increase in the body's production of stress hormones, negatively interfering with the production of insulin. A heavier waistline can therefore cause serious complications, such as type 2 diabetes and some heart diseases. There is no way to lose weight exclusively in that area, but by following a diet and exercising you will end up losing that unwanted bacon. Knowing where to start can help you feel better and take the right steps towards a healthier, more active lifestyle.
Steps
Part 1 of 3: Changing Your Diet
Step 1. Cut down on calories
The most important thing to do when you want to lose weight is not to train to exhaustion, but to eat right. If you can burn 500 more calories than you consume, you will lose about 1 / 2-1 kg per week (beyond this threshold you would put your health at risk). There are many changes you can make to reduce the calories you consume by eating, for example you can start dressing the salad with oil and vinegar instead of a ready-made dressing, ask that the sauces are always served separately to dose them as you wish, eat while sitting at the table instead of in front of the TV, avoid weighing down your dishes with cheese and other fatty ingredients, use smaller plates, give up cream in coffee and much more.
Step 2. Get more protein
The body needs it to grow, develop and repair damaged cells. Protein also plays an important role in the weight loss process: a diet that is rich in it allows you to feel more full, and combined with a reduction in carbohydrates can therefore help you lose weight. However, it is important to remember that not all sources of protein are beneficial for the body: red meats and fatty cheeses, however rich they are, can expose you to a greater risk of developing heart disease. Among the sources of protein that are allied to health are:
- Soy.
- Legumes.
- Nuts.
- Fish.
- Poultry (without skin).
- Lean cuts of beef or pork.
- Skimmed or low-fat dairy products.
Step 3. Eat polyunsaturated fats
Research has shown that while saturated fat causes the body to accumulate fat in the abdominal area by expanding weight and waistline, a diet high in polyunsaturated fat promotes the development of muscle mass rather than fat. Polyunsaturated fats can also help reduce cholesterol levels, reducing the risk of heart attack and heart disease. Sources of polyunsaturated fats include:
- Extra virgin olive oil.
- Soybean oil.
- Corn oil.
- Sunflower oil.
- Salmon.
- Mackerel.
- Herring.
- Trout.
- Walnuts.
- Sunflower seeds.
- Tofu.
- Soy.
Step 4. Eat low glycemic index foods
Foods that have a low glycemic index are digested and absorbed more slowly than those that have a high index. Some studies have shown that, combined with a physical activity regimen, a diet based on low glycemic index foods can be really helpful in losing weight. Foods that have a low glycemic index include:
- Beans and lentils.
- Apples.
- Apricots.
- Bananas.
- Carrots.
- Corn.
- Mango.
- Oranges.
- Some varieties of pasta.
Step 5. Avoid industrially processed foods
Packaged foods are often the ones that give us the most satisfaction when we want to relax while eating. However, it is important to know that some processed foods, such as cereals and refined sugars, cause inflammation in the body and have been associated with excess abdominal fat.
Step 6. Drink green tea
Some studies have suggested that drinking green tea (including decaffeinated tea) or taking its concentrated extracts can promote a reduction in body weight through the mobilization and oxidation of fats. The researchers used green tea extract (given in capsules), but those who want to lose weight can also get some of the same benefits by taking green tea in the form of a drink.
Step 7. Meet your calcium needs
Generally, an adult needs around 1000 milligrams of calcium per day to support nerve and muscle functions and healthy teeth and bones. Calcium also prevents the body from accumulating fat on the abdomen. Although studies have not shown major weight changes due to increased calcium consumption, the researchers suggest that the contained effects may only affect some people. The body needs vitamin D to absorb calcium, so make sure you are getting enough. Sources of calcium include:
- Food supplements.
- Skimmed or low-fat dairy products.
- Savoy cabbage and cabbage.
- Salmon.
- Tofu (in the variety prepared with calcium sulphate).
Part 2 of 3: Exercise and Stay Active
Step 1. Set goals
Setting goals to achieve will help you stay motivated by giving you something concrete to progress towards. Make sure your goals are SMART, meaning that they have the characteristics necessary to allow you to reach them and stay on the right path.
- For it to be defined as SMART, a goal must be: '' 'S' '' specific, '' 'M' '' measurable, '' 'A' '' accessible, '' 'R' '' realistic and '' 'T '' 'empathized. For example, instead of saying "I want to be stronger", you should formulate a goal similar to "I want to be able to lift 50 kg, three times in a row, within three months from now." Or “I want to lose 5 kg within the next 4 months”.
- Once you have established what your goals are, you can make plans to achieve them. What do you need to get the results you want?
- As you get closer to your goal, start thinking about the next SMART goal to set and achieve.
Step 2. Focus on cardio exercises
Cardiovascular exercise is one of the best ways to lose weight. Research has shown that it is a very effective form of training at any intensity level; for example, you can benefit from both walking and running. The reason is that cardio (aerobic) exercise activates the muscles of the arms, legs and hips, also increasing the flow of blood to all the muscles of the body. The most effective cardio exercises include:
- Walk.
- Run at both a fast and moderate pace.
- Go cycling.
- Swim.
- To ski.
- Go upstairs.
- Use the elliptical.
- Practice rowing.
- Do aerobics.
Step 3. Lose weight with HIIT (from the English "High Intensity Interval Training")
If you are looking to lose weight quickly, HIIT can help you accelerate your metabolism to the maximum even up to 24 hours after the end of your workout. This means that your body will continue to burn calories even after you stop exercising. This type of training allows you to burn more calories in less time than normal physical activity performed at a steady pace. In one study, researchers looked at two groups: the first ran for 30-60 minutes three times a week, while the second took 4 to 6 30-second jumps on the treadmill, resting for 4-6. minutes between shots. After six weeks, the data collected showed that those who trained with HIIT had managed to lose more weight.
- For HIIT to work, it is essential to try hard during high-intensity intervals. This means that you will not have to walk or run, but '' sprint ''. At this stage you should notice that you are no longer able to hold a conversation.
- Start with high-intensity intervals lasting at least 30 seconds, followed by a one-minute rest phase (in the rest phase you don't have to sit still, you can walk or do light exercises). Later, you can extend the duration of the high intensity phases (taking them to 60 or 90 seconds) and reduce that of the rest phases respecting a ratio of 1: 1.
- Start the HIIT workout with a 5-minute warm-up, then alternate the two phases (high intensity and rest) for a total of 20 minutes. Finish the session with a five-minute cool-down.
- Try shooting, biking and rowing.
Step 4. Add weight lifting
Lifting weights is very useful for losing weight and toning the muscles; it also helps the body burn calories more efficiently. Experts recommend doing 2-3 weightlifting sessions per week, stating that you should see noticeable results in a short time.
Step 5. Train your core muscles
Most people believe that to strengthen the muscles of the central part of the body it is necessary to do the abdominals. It is certainly a useful exercise for developing the muscles of the abdomen, but, contrary to popular belief, doing the abdominals is not of much help when you want to eliminate the belly; in addition, it can cause significant damage to the spine. Prefer an activity that helps you strengthen all the core muscles, such as yoga, or try doing the abdominal plank or using fitness equipment in the gym (such as the press).
Part 3 of 3: Improving the Lifestyle
Step 1. Make sure you get enough sleep every night
Some studies have shown that sleeping less than 5 or more than 9 hours a night can cause weight gain. In particular, they found that sleep deprivation causes an increased desire to eat high-calorie foods, resulting in you eating many more calories than you should.
An adult should sleep between 7 and 9 hours a night
Step 2. Keep stress under control
When you are stressed you want to find relief by eating something good and usually a lot of fat, or what is called "comfort food". As if that weren't enough, you also tend to eat more frequently between meals, even if you aren't really hungry. Finding ways to relieve stress can help you feel better and lose weight faster.
Step 3. Increase or diversify physical exercise
Experiment with something new, which will help you keep interest high and want to dedicate more time to training. Repeating the same exercise routine in the gym for months and months could lead you to a weight stalemate (a phenomenon called “plateau”), from which you can get out of creating new stimuli. Try a new discipline or hire a personal trainer to help you vary your current exercise program.
Step 4. Keep motivation high
People often don't feel motivated when they are forced to follow the same diet and exercise program for months. Look for a stimulus to stay motivated that goes beyond the desire to get rid of the bacon, for example to overcome a genetic predisposition to accumulate fat on the abdomen or to be able to wear your favorite jeans again. Having a milestone will help you find the motivation to reach your fitness and lifestyle goals.
Advice
- Track your progress by measuring, photographing and weighing yourself at least once a week.
- Cook your own dishes whenever you get the chance. Use extra virgin olive oil instead of butter. When you can't help but eat out, choose foods rich in protein instead of starch, for example avoiding pasta. Ask the waiter to serve you the sauces and toppings on the side to keep the calories in check.
- Look for a diet and training partner to help you stay motivated.
- Consider reaching out to a nutritionist or personal trainer to help you make the right choices and stay motivated.
- Stay focused on your goals. It may be helpful to think about the clothes you would like to be able to wear.
- Record your workouts to track your progress. You can download a special app on your smartphone.
- Try to have confidence in yourself, and try to stay away from stressful situations and unhealthy foods.
Warnings
- Always be cautious when using fitness equipment, you could get hurt easily.
- If you currently have a totally sedentary lifestyle or suffer from any medical condition, ask your doctor for advice before embarking on a new diet or exercise regimen.
