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Ten Tips To Lose Body Fat This Summer

July 20, 2022 4 translation missing: en.blogs.article.read_time

From herbal teas to pumping iron, the web is awash with tips for banishing belly fat, but do they really work? While the weight-loss advice you’ll encounter on social media may be well-meaning, it isn’t always evidence-based. The following tips are backed by scientific research. Not only will they withstand scrutiny, but when incorporated into an active lifestyle, they’ll deliver tangible results you can see for yourself.

Shifting excess weight from around your waist isn’t just about vanity – it’s about common sense. Scores of scientific studies have revealed the heightened health risks that are synonymous with belly fat. These include increased risk of diabetes and heart disease, on account of the visceral fat surrounding your internal organs that is notoriously stubborn to shift. Thankfully, the evidence doesn’t lie: the strategies you’re about to read have been proven to work.

 ControlPortion Sizes

Portion control is a common culprit when dieters scratch their heads over lack of progress. It doesn’t matter if you’re training hard and eating clean: overly-generous portioning will keep the fat glued to your midsection. If you’re struggling to gauge portion sizes, try using a food tracker app that will count the calories for you. Exercise restraint when heaping food onto your plate (or returning for second helpings) and you’ll eat fewer calories, creating the deficit needed to steadily chip away at that unwanted bulge.

 EatMore Fibre

Soluble fibre soaks up water and helps you feel fuller for longer. Studies have repeatedly shown that fibre slows digestion, and in doing so keeps hunger pangs at bay. High fibre foods such as whole oats, barley, nuts, seeds and beans act as a natural appetite suppressant, which in turn aids weight loss.

MakeProtein a Cornerstone

There’s a reason bodybuilders eat so much chicken, turkey and fish: because high-protein diets help to build lean muscle tissue and maintain low body fat. Studies have emphatically shown thatindividuals who eat more and better protein carry less belly fat, so aiming to pack in the protein with every meal is a no-brainer.

Cutthe Sugar

Ditch refined sugars by prioritising lean meats, fresh fruit and vegetables, whole grains and protein-rich dairy such as cottage cheese. In doing so, you’ll avoid blood sugar spikes and the stowing of glycogen in fat stores. The fructose to be found in sugar has been linked to type 2 diabetes andliver disease, while even supposedly healthier sugars are liable to cause weight gain, much of which will be stored around your midriff.

 DrinkGreen Tea

Green tea has long been synonymous with weight loss, but you may be surprised to learn why this is the case. Its antioxidants exert several positive effects on the body, breaking down fat cells and supporting thermogenesis, in which food is converted into energy. Green tea also contains caffeine, which has been shown to help raise the body’s metabolic rate.

 ReduceAlcohol

If there’s one pursuit that’s certain to deposit fat where you least want it,it’s excessive alcohol consumption. Cutting back on both the days you drink and the quantity will make a world of difference to your waistline. While most people will be reticent to eliminate alcohol altogether, reducing your intake is one of the best things you can do for your body.

 Hit the weights

Weight training, also known as weight lifting or resistance training, is important for preserving and shifting stubborn fat. In addition to burning calories, regular weight training can permanently lift your metabolic rate, enabling your body to burn more calories every day. When strength training forms part of your exercise routine,fat loss is sure to follow.

Don’tStress

Most people are aware of the dangers of elevated stress, which produces excess cortisol that leads to increased fat storage. It stands to reason that reducing stress will benefit your body composition as well as your mood. While powerless to avoid stressful situations altogether, we can learn to mitigate them by engaging in calming counter-measures. Whether that’s breathing exercises, meditation or a walk in the park, find a system that works for you and turn to it whenever stress comes calling.

 GetPlentyOf Sleep

 Studies have consistently shown a link between sleep deprivation and weight gain, with less than seven hours per night attributed to increased susceptibility to storing belly fat. It’s not just about the quantity of sleep you get either – quality also matters. In addition to leaving you feeling fatigued, poor sleep will slow your metabolism, which can hinder recovery and cause muscle loss. A good night’s sleep is one luxury you can’t go without.

Sustainable weight loss calls for perseverance on your part. The more of these strategies you can implement, the greater the likelihood of you achieving that goal. Develop healthier habits and it’s only a matter of time until you develop a slimmer waistline.

Cardio

All exercise isgood exercise, but high intensity cardio has been found to burn fat faster. This assists in increasing your body’s efficiency at burning fat and elevating your metabolism

Read more fromCerus:

Cerus Five Tips To Squeezing Fitness Into A Busy Lifestyle

Cerus Four StepsTo Packing On Muscle While Maintaining A Lean Physique

Cerus TipsFor Your Morning Workouts

Cerus 5 Essential FoodsFor Lean Abs

 


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