How to slim down your belly effectively. Also, if you have that bulging tummy and you don’t know how to lose weight , you’re in the right place. That’s because we have some natural steps for you to get rid of that little belly that many hate. So, stay with us and discover How to Lose Your Belly . Well, belly fat can be unsightly and can ruin your look, especially if you are satisfied with the rest of your body. What’s more, clothing that otherwise fits you can be tight around your waist, creating bulges in your belly that are difficult to hide.
But belly fat , sometimes called visceral abdominal fat , can also be dangerous to your health, increasing your risk of diabetes and heart disease, according to the Harvard Medical School Guide to Family Health.
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A moderate-to-high-intensity group, which alternated between walking and running, saw significant reductions in abdominal fat , while the low-intensity group saw no significant changes, even though both groups burned the same amount of calories per session.
Now, check out some steps and learn how to lose weight only the belly :
Moderate or high-intensity cardio exercise five to seven days a week for 30 to 60 minutes per session can significantly help with belly loss . A 2008 study in obese middle-aged women, published in the journal Medicine and Science in Sports and Exercise, compared the effects of low-intensity and moderate-to-high-intensity aerobic exercise on visceral abdominal fat. Participants exercised five days a week for 16 weeks.
The moderate-to-high-intensity group, which alternated between walking and running, saw significant reductions in abdominal fat , while the low-intensity group saw no significant changes, even though both groups burned the same amount of calories per session.
Interval training can lead to loss of visceral abdominal fat over a short period of time. A 2011 review published in the “Journal of Obesity” found that high-intensity interval exercise had significant positive effects on reducing abdominal fat .
Most of the studies reviewed used a stationary cycle with subjects exercising at moderate intensity for four minutes, then running for 30 seconds with increased resistance. Sessions were typically repeated four to six times, for a total of approximately 20 to 30 minutes.
Engage in total-body resistance training two to three non-consecutive days a week. Resistance exercise will help you maintain your weight while losing fat. In a study of overweight young adults published in 2012 in the “Journal of Sports Medicine and Physical Fitness,” subjects who performed weight training of nine different exercises three times a week for six months increased lean muscle mass and reduced body fat. .
Effort tips to know how to slim down just the belly:
A convenient way to monitor your exercise intensity is to use a 10-point rating of perceived exertion, or RPE scale. The Cleveland Clinic explains that the RPE rates your level of exertion on a scale of zero to 10, with zero being no effort and 10 being extremely difficult. On this scale, moderate intensity would rank from three to four, while high intensity would rank higher than five.
Important notice on how to slim down only the belly:
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If you are a beginning practitioner, start slowly and gradually increase your intensity levels. To learn how to use weights safely and correctly, seek guidance from a fitness professional .