Introduction
According to Bharat Bhise, unwanted body fat is not only a nuisance but can also negatively impact your health. Thus, it is important to reduce belly fat and improve your overall body mass index (BMI) to stay healthy and look fit.
Tips & Tricks
Here are a few tips you can follow to get rid of stubborn fat:
- Perform resistance training and aerobic exercises – One of the best ways to reduce stubborn body fat is to gain muscle mass since they help to burn more calories. And, combining resistance training such as strength training or weightlifting with aerobic exercises can offer you the maximum benefits.
It is recommended that you get a certified personal trainer to help you perform strength training and moderate or high-intensity aerobic exercise for at least 150-300 minutes per week to experience noticeable results.
- Ensure you receive your calories from healthy food sources – It is important to consume food sources high in soluble fiber such as flax seeds, legumes, brussels sprouts, and more if you want to promote weight loss. Additionally, it is crucial to consume food sources high in protein such as meat, eggs, fish, whey protein, dairy, and more for proper weight management and to increase your metabolic rate. Good protein also helps to build and retain muscle mass during weight loss.
Fatty fish such as salmon, sardines, herring, mackerel, and more are rich in omega-3 fatty acids and high-quality protein that help to reduce visceral fat. Finally, you can consume probiotic foods or probiotic supplements to improve your gut health and immune function since they play a crucial role in weight regulation.
- Avoid consuming unhealthy foods – If you want to reduce stubborn body fat, you have to stop consuming food products that contain trans-fat such as packaged food, spreads, and margarine. Consuming too much alcohol is unhealthy and can increase the risk of gaining belly fat.
Avoid consuming food products that contain high levels of sugars since these are linked to fatty liver disease, type 2 diabetes, and even obesity. Finally, it is a good idea to replace refined carbs with starchy carbs that are unprocessed to reduce belly fat and improve your metabolic health. Thus, ensure you avoid drinking sweetened beverages such as soda and sweet tea.
- Maintain a good sleep schedule – Many people don’t realize the importance of high-quality sleep and maintaining a proper sleep schedule to not only improve your health but also maintain your metabolic health.
According to researchers, people who sleep for less than 5 hours a day were significantly more likely to gain weight than people who maintained a regular sleep schedule of at least 7 hours. Thus, if you suffer from sleep disorders such as sleep apnea, insomnia, or sleep deprivation, it is important to consult a doctor.
Conclusion
Bharat Bhise suggests you keep a food diary or use an online food tracker app to monitor and track your daily calorie intake along with proteins, micronutrients, carbohydrates, and fiber. It is important to consume fewer calories than your body requires to reduce your body weight.
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