There are several reasons to work out, from focusing on fitness to improving your sleep quality to improving your mental health. Reducing body fat is another thing many people are trying to accomplish with exercise.
Despite what you may have heard, you can't target specific areas to lose fat. Techniques to reduce dark spots, such as sit-ups and upper body resistance training, have been rejected by many studies. When you exercise, fat cells in your body are broken down. It is not broken down in specific areas.
The good news is that exercise and diet can lead to an all-over toned physique. 15 minutes of exercise What you do every day will bring you great benefits.
Below are some of the best ways to lose fat in the comfort of your home.
1. Take the first step
Walking is an ideal workout to do outside the gym. You can do it in your neighborhood or at the park. On nice days, you can also get some much-needed fresh air. Additionally, you can bring your dog with you if you have one for free. Pets need exercise too.
Walking can also be a body fat buster. One study found that healthy postmenopausal women lost 3.9% body fat after 30 weeks of walking and 1.8% after 15 weeks of walking. Although you can't target specific areas, walking can help reduce belly fat.
According to Nature, walking for 30 minutes most days led to significant reductions in weight and body fat percentage. The study also found that 30 minutes of walking can be just as beneficial as 60 minutes of walking (if you eat a healthy diet).
2. Try intermittent fasting
One of the diet trends that has grown in popularity over the past few years is intermittent fasting. As the name suggests, this is a place where people fast for a period of time and then eat at other scheduled times. One research review found that weight loss in subjects who intermittent fasted ranged from 0.8% to 13%. The idea is to force the body to use up its readily available stored sugars and start burning fat.
The benefit of intermittent fasting is that it can be customized to suit your preferences and ability to refrain from eating. According to John Hopkins Medicine, you can fast for a set amount of time each day, or you can eat just one meal a day for two days of the week. For example, you might eat for only 8 hours each day and fast for the rest of the day.
It is important to note that intermittent fasting is not suitable for everyone, especially those at risk for: disordered eating or pregnant. Before trying intermittent fasting, talk to your doctor to make sure you're following the plan that's best for you and your goals.
3. Lift heavier weights
This may seem counterintuitive since we just explained that no matter how much you tighten your stomach, you won't be able to burn fat in certain areas. However, you can balance your weight training to target multiple muscle groups or work on specific body parts as part of a full-body workout. This will improve your balance and give you a more toned appearance. body composition.
If you don't have dumbbells at home, check here Household items that double as weight.
weight training It also helps you lose fat while building muscle. Research shows that a 3-pound increase in lean muscle mass is equivalent to a 4-pound decrease in fat mass. Resistance training has also been shown to reduce body fat percentage, body fat mass, and visceral fat (fat around organs).
Strength training, whether it's with weights or bodyweight exercises like push-ups, is recommended by the Centers for Disease Control and Prevention at least two days a week, so it's a fairly easy exercise to fit into your schedule.
4. Start running or jogging
Another great exercise idea to reduce body fat is to start running or jogging. Just like walking, you can do it in your neighborhood or at a park, so it's free. If you're concerned about the weather, you can also find indoor tracks at gyms and community centers. You may also consider acquiring. treadmill Go for a run or jog at home.
Sprint training, in which you change your running speed every few seconds, is particularly effective for burning fat. The CDC also recommends 150 minutes of moderate-intensity aerobic exercise, 75 minutes of vigorous-intensity exercise, or a combination of the two each week. The CDC lists walking 15 minutes a mile as moderate activity and jogging or running as strenuous activity.
5. Focus on high-intensity interval training
This type of exercise, often shortened to HIIT, involves working out as hard as possible for a short period of time, then spending time training at a lower intensity. The beauty of this exercise is that it can be customized based on the size of your room and the equipment you have around you, as it can accommodate any heart-pounding activity, from jumping jacks to running up and down the stairs.
It's also a fat buster. There may be a slight reduction in overall and abdominal fat.
Train as hard as you can for 30 seconds to several minutes, then recover at a lower intensity level for 1 to 5 minutes. These workouts typically last about 30 minutes, including a 5-minute warm-up and cool-down, but can be adjusted to suit your comfort and fitness level. Typically, the goal is to do five of these sessions per week.
6. Eat the right foods
You can also focus on yourself diet. While there are no foods that will magically burn fat, there are foods that will boost your metabolism. Most of these foods are high in protein and healthy fats, which keep you feeling full for longer.
Foods listed by the CDC, Healthline, and the World Health Organization to include in your diet if you're trying to lose fat include:
- Fat-free, unsweetened yogurt, such as Greek yogurt.
- Fatty fish such as tuna, herring, and salmon.
- egg.
- vegetables.
- fruits.
- Green Tea.
- Whey protein.
- Olive oil.
- beans.
- Yakitori.
7. Get enough quality sleep
When we think of burning fat, we tend to associate it with endless exercise and painful, restrictive diets. However, by consuming sufficient amounts, rest It also helps remove fat. Staying awake for long periods of time can lead to eating sugary foods to wake you up, make you feel tired and have an ineffective workout, and even lead to symptoms such as: stress and inflammationleading to poor training recovery.
One study found that not getting enough sleep reduced the rate of fat loss by 55%. Other researchers found that improved sleep quality led to weight and fat loss. Another study found a positive relationship between sleep duration and body fat loss.
The Mayo Clinic recommends that adults get at least seven hours of sleep a night. The amount of sleep you need varies from person to person, so if you don't feel like 7 is enough, adjust it higher.
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There are many different options when it comes to reducing fat at home. Try walking, running, high-intensity interval training, or bodyweight training. All of these have research to support their fat loss abilities.
You may also want to try adjusting your diet. Eat foods that are low in saturated fat and sugar and that keep you full for longer. Choose foods that are high in protein or low in calories, such as grilled chicken, beans, eggs, and green tea. You can also try intermittent fasting.
Finally, make sure you get enough sleep. Getting enough sleep is also associated with fat loss.