Want to Burn Body Fat at Home? Use These 7 Tricks to Reach Your Goals | Global News Avenue

If one of your fitness goals is to reduce body fat, going to the gym and committing to a strict exercise routine can be a challenge. Fortunately, you can almost benefit from it 15 minutes of exercise Daily.

Although you may have heard of it, you still can’t target specific fat-reducing areas. Many studies have refute Spot reduction techniques, such as abdominal exercises or upper body Resistance training. As we exercise, fat cells from the entire body may break down. They do not break down in a specific area.

If you don’t like the gym, don’t worry. You can effectively lose body fat through habits and exercises you follow deliberately. Here are seven strategies you should start doing today.

1. Get the steps

Walking is the ideal exercise outside the gym. Can be done nearby or around the park. You can also get some much-needed fresh air on good weather days. Plus, it’s free and you can take your dog (if any).

Walking is also a bastard with body fat. A study found Healthy postmenopausal women After walking for 30 weeks, 3.9% of body fat was lost and 1.8% was lost after walking for 15 weeks. While we can’t aim for a specific area, walking can help Losing abdominal fat.

according to naturewalking for 30 minutes for most of the week showed a significant decrease in weight and body fat percentage. The study even found that a 30-minute walk could be as beneficial as a 60-minute (a healthy diet).

2. Try intermittent fasting

A dietary trend that has been popular over the years is Intermittent fasting. As the name implies, it is a place where people can quickly get at a certain time and then eat at other planned times. A study review found that subjects who lost weight intermittently from 0.8% to 13%. The idea is to force the body to use up its immediate use sugar shop and start burning fat.

The benefit of intermittent fasting is that you can customize it to avoid food preferences and abilities. according to Johns Hopkins Medicinefasting can last for a certain hour a day, or even eat only one meal a day for two days. For example, you might only eat within 8 hours of your day and for the rest of the day.

It is important to note that intermittent fasting is not suitable for everyone, especially those at risk. Diet confusion or during pregnancy. Before trying intermittent fasting, consult your doctor to make sure you follow the best plans and goals.

3. Heavier weight lifting

This seems counterintuitive because we just cover how you burn fat in a specific area, no matter how much stomach you do. You can balance weight training to target multiple muscle groups, or work on certain body parts as part of a full body exercise. This may give you more balanced and lean look and help you Body composition.

If you don’t have dumbbells at home, check out these Double the weight household goods.

Weight training It can also help reduce fat while building muscle. Research Prove that 3 pounds of lean muscle gain corresponds to 4 pounds of fat loss. There is also resistance training Shown To reduce the percentage of body fat, body fat and visceral fat (the fat surrounding the organs).

Resistance training, whether it is Weight Or weight exercises such as push-ups, the United States recommends Centers for Disease Control and Prevention It’s at least two days a week, so adapting to your schedule can be very easy.

4. Start running or jogging

Another great exercise idea for losing body fat is to start running or jogging. Just like walking, you can do it nearby or in the park, so it’s free. If you are worried about the weather, you can also find indoor tracks in the gym or community center. You can also consider getting treadmill or Oval Run or jog at home.

Very good at sprint training Destroy fatwhere to switch to run every few seconds. this Centers for Disease Control It is also recommended to have 150 minutes of moderate-intensity aerobic activity per week, 75 minutes of intense intensity activity or a mixture of both. The CDC lists walking at 15 minutes of miles as a moderate activity, jogging or running.

5. Focus on high-intensity interval training

This type of exercise is usually shortened to HIIT, where you exercise as much as possible for a short time and then spend some time doing lower intensity training. One of the excitement of this exercise is that from jumping jacks to climbing stairs, it can make your heart beat, so it can be customized based on the space you have and what space you have Equipment around you.

This is also a fat nemesis. This may lead to Moderate restoration Overall and abdominal fat.

You can do 30 seconds To a few minutes of hard workout, then recover for 1 to 5 minutes at lower intensity exercise levels. These exercises usually approximate 30 minutesincluding 5 minutes of warm-up and calm, but can be tailored to suit comfort and fitness levels. Often, the purpose is to conduct these meetings Five times One week.

6. Eat the right food

You can also focus on your diet. Although there is no food that can magically burn fat Foods that increase metabolism. Most of these foods are high in protein and high in fat, making you feel longer.

If you want to reduce fat, some foods can be included in your diet, such as CDC,,,,, Healthline and World Health Organizationinclude:

• Fat-free, sugar-free yogurt, such as Greek yogurt
• Fatty fish such as tuna, herring or salmon
• egg
• vegetable
• fruit
• green tea
• Whey protein
• olive oil
• beans
• roast chicken

7. Get enough quality sleep

We tend to associate burning fat with endless exercise and painful diet. Get a lot rest It can also help get rid of fat. Staying awake for too long will allow us to eat sugary foods to stay awake, giving us tired and ineffective exercise, and maybe even for Stress and inflammationresulting in poor exercise.

One study found that not having enough sleep reduces fat and weight loss 55%. Another discovery that better sleep quality is related to more Weight and weight loss. Another study found Positive relationships Between sleep duration and body fat loss.

this Mayo Clinic Adults are advised to sleep 7 or more at night. Sleep needs may vary from person to person, so if seven feel insufficient, you can adjust for a higher state.

Haven’t read for too long

You have many different options when you lose fat at home. You can try walking, running, high-intensity interval training or weight training, all of which have been studied to support their fat loss ability.

You can also try to adjust your diet. Eating foods with saturated fat and sugar can make you full. Choose high-protein or low-calorie foods, such as roasted chicken, beans, eggs or green tea. You can also try intermittent fasting.

Finally, make sure you have enough sleep. A lot of sleep is also associated with fat loss.