Lose Thigh Fat
for beginners

To fight the flab around your belly, you need to understand what you’re up against. Read on to find out about the different types of fat, the causes and, most importantly, how to lose it.

We all know that eating too much and moving too little is the foundation upon which flab is built. But there’s more to the belly fat equation than ‘calories in and calories out’. Certain stressors, for example, will see you scaling your belt notches with very little effort. Here’s what you should look out for.

1 Your ultimate goal is to hike up your metabolism, and the intensity of your workout, the fundamentals of your diet, how much muscle you have, how well you manage stress, and your quality of sleep all play a part in this. 2

Limit foods high in refined carbohydrates and refined sugar (white bread, white pasta, white rice), and replace them with high fibre ‘complex carbs’ – think: whole grains, brown rice, sweet potato, oats, beans and pulses. Fill your boots with as many vegetables as possible – they’re low calorie, high in micronutrients, and the fibre in them will keep you full. 3

Intermittent fasting might provide huge benefits if it is done right, including loss of excess weight, reversal of type 2 diabetes and many other things. 4 Plus, it can save you time and money.

The goal of this beginner’s guide is to provide everything you need to know about intermittent fasting, in order to get started.

Disclaimer: While intermittent fasting has many proven benefits, it’s still controversial. A potential danger regards medications, especially for diabetes, where doses often need to be adapted. Discuss any changes in medication and relevant lifestyle changes with your doctor. Full disclaimer

One of the most common causes is simply eating too much. But this can be done without realising – since it's also about how many calories we burn. In order to maintain a healthy weight, we need to burn as many calories as we eat. However, if you're mostly sedentary, burning those calories can be a struggle.

"Developing strength and muscle can help you with your weight loss," Dr Aishah said. "The more muscle you have, the more calories you will burn at rest over time."

 

 

Lose Thigh Fat: This drink could help you burn belly fat quickly

Green tea has been drunk for centuries for its health benefits, but only recently have its weight-loss benefits been highlighted. Studies have shown that flavonoids and caffeine in green tea can speed up the metabolism, allowing the body to break down and process fat faster. Although it contains a small amount of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning. Many studies show that green tea (either as a beverage or a green tea extract supplement) can help you lose weight. One study showed that those who consumed green tea and caffeine lost an average of 2.9 pounds during a 12-week period, while sticking to their regular diet. Another study suggested the increase in calorie output was equal to about 100 calories over a 24-hour period.

Strength training for the whole body may help you lose abdominal fat. In fact, it might be one of the more effective methods. In one study, researchers followed a group of women who lifted weights three times a week for 16 weeks. At the end of that time, the women significantly decreased abdominal fat (along with overall body fat) and increased strength and muscle as well. If you aren't lifting weights now, there's no better time to start. Follow a simple total-body program two to three times a week to put yourself on the right track to a leaner midsection. Start with a beginner strength workout, work your way up to an intermediate program, and possibly even advanced supersets as you progress further. Consider the first six weeks of strength training the time when you adjust to your new exercise regimen. That includes everything from learning how to maintain proper form to conditioning your muscles.

If you're trying to get rid of belly fat, you make think that more intense and explosive moments will burn more fat, and you aren't necessarily wrong. Jumping rope, for example, is more dynamic and will elevate your heart rate but jumping rope won't directly get rid of belly fat.

Don't forget that your nutrition also affects your body composition. There isn't a universal prescription for weight loss, building muscle, or nutrition, which is why we recommend speaking with experts such as personal trainers and registered dietitians to develop a plan specific to your goals and needs.

Exercise and diet can help you get rid of belly fat and body fat, in general, but you may be wondering what the best exercise to get rid of belly fat.

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