Lose fat
When dieting, it is impossible to lose fat from the abdominal region in a targeted manner. Kerry Stewart, Ed.D., director of Clinical and Research Physiology at Johns Hopkins, says that losing weight overall will help shrink your waistline, but more importantly, it will help reduce the dangerous layer of visceral fat, which is a type of fat within the abdominal cavity that you can't see but that heightens health risks. Visceral fat is a dangerous type of fat because it raises the risk of developing a number of serious health conditions.
Try curbing carbs
When researchers at Johns Hopkins compared the effects of losing weight through a low- carbohydrate diet to the effects of losing weight through a low-fat diet for six months — each containing the same amount of calories — those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet — 28.9 pounds versus 18.7 pounds. This was the case even though both diets contained the same number of calories. According to Stewart, one additional advantage of following a low-carb diet is that it leads to better quality weight reduction than other diets. When someone loses weight, their body fat percentage goes down, but they also frequently experience a loss of lean tissue (muscle), which is undesirable. On both diets, there was a loss of approximately 2 to 3 pounds of healthy lean tissue in addition to the fat loss; however, the percentage of fat lost was significantly greater while following the low-carb diet.
Think eating plan
In the end, Stewart advises that you should select a healthy eating plan that you are able to maintain. There is no need to keep track of your calorie intake when following a low-carb diet plan because all that is required is learning to make better meal choices. In general, adopting a low-carb diet will cause you to reduce your consumption of problematic foods, such as those that are high in carbohydrates and sugar and do not contain much fiber, such as bread, bagels, and soda, in favor of options that are high in fiber or protein, such as vegetables, beans, and healthy meats.
Keep moving
Burning calories through exercise are one way to reduce abdominal obesity. According to Stewart, one of the most significant advantages of physical activity is that it offers a high return on investment in terms of the effects it has on the body's composition. According to him, exercise seems to be particularly effective in reducing belly fat because it lowers circulating levels of insulin, which would otherwise signal the body to hang on to fat, and it causes the liver to use up fatty acids, particularly those that are located nearby in visceral fat deposits.
The amount of physical activity necessary to achieve your weight loss objectives is contingent upon those goals. This can require anywhere from thirty to sixty minutes of moderate to intense activity practically every day for the majority of people.
Lift weights
The addition of even modest strength training to aerobic activity helps you increase lean muscle mass, which in turn allows you to burn more calories throughout the entire day, both when you are exercising and while you are resting.