Life goes by fast. Let’s slow down We got older where did it go now? Back in time when all we had was you and me Hi guys my name is Emi and welcome to stay fit and travel Today we’re going to talk about how to lose the stubborn belly fat that a lot of you Ask why it never seems to go away even though You’ve been trying to eat healthier and work out regularly so the question is are you eating the right food and doing the right exercises? For example you’ve been working really hard and doing sit-up and crunches every day But you’re frustrated that your belly is not getting any smaller it’s because these exercises are not actually burning your belly fat these ab exercises make your Abdominal muscles stronger and bigger, so yes, you’re getting ab.
But you’re not burning the fat layered SS On tops covering your abs, so if your workout routine is doing sit-ups every day hoping to get rid of the muffin tops It’s not going to happen and you need to change things up. How you ask? So let’s talk about diet what other food that you should eat less and what other food that you can need to actually help you Burn fat eat less food that has trans fat and high sugar which are two of the main contributors to belly fat Also watch how much crops you eat while your body does need carbs for energy and muscle building If you eat way more than need it your body will stop the carbs.
It doesn’t need less fat This doesn’t only go from food what you drink is as important as what you eat and tsukuri drinks will also lead to Significant increase in belly fat and don’t forget that alcohol can also make you gain belly fat, studies linked heavy alcohol consumption will significantly increased risk of central obesity that is excess fat storage around the waist so cutting down alcohol will Definitely help you reduce the waist size so what food and drinks help you lose the belly fat Your diet should be high in soluble fiber and protein Research shows soluble fiber promotes weight loss by helping you feel full so you naturally eat less Studies found that for adults who increased their soluble fiber intake in their diet their belly fat gain decreased by three to four percent over a five-year period Protein is also extremely important when it comes to weight control because protein has a higher thermic effect than other food Meaning a body burns more energy processing proteins than it does processing carbs and fat That’s why high protein diets work great at burning a belly fat It also increases the release of hormones Which decrease your appetite and make you feel more for high protein intake also Increases your metabolic rate and help to retain muscle mass during weight loss many Observational studies show that people who eat more protein tend to have less Abdominal fat than those who eat a lower protein diet as for drinks normally I just stick to water and green tea, green tea is low in calories and rich in Antioxidants it actually promotes a breakdown of fat cells and boosts metabolism Which is why I love it another great diet that I recently tried is intermittent fasting Which really helps to burn the stubborn belly fat it allows the body to burn more fat during the fasts and also increases our metabolic rate by 3 to 14 percent explain this in more details in my 10 days intermittent fasting video And I also film what I ate every day.
I’ll link the video up here Next let’s talk about the most effective workouts when it comes to reducing belly fat now surprisingly the first one is cardio HIIT Which is high-intensity interval training is an extremely popular option Which is also my favorite as you probably can tell from all the HIIT workout videos on my channel Basically it helps you burn a lot of calories in a short amount of time Many of us don’t have all day to workout in the gym, so when it comes to belly fat We have to focus on intense workouts to burn the calories and the best thing about HIIT is so absurd burn which keeps your body working and burning calories and fat even after you finish your workout There are also other great cardio options for example running spinning swimming that can help you burn up to 600 calories per hour and of course the more intense and the faster you go the more fat you burn off apart from cardio Resistant and weight training is equally important for belly fat loss a study in overweight teenagers actually Shows that a combination of strength training and cardio Exercises leads to the greatest decrease in fat percentage and as you increase your muscle mass your body burn more fat more effectively when it comes to ab Exercises there’s one type that will especially help you get a smaller waist and that is the ones that train your transverse ABS Transverse ABS are the most (___?) muscle that work like a rubberband and pull your belly in together I talked about this in more details in my smaller waist workout video, which I’ll link up here What else can you do apart from workouts and diet? Get enough sleep It will take your heart working eating and working out to the next level pork belly’s at last Studies show that people who sleep less than five hours per night tend to gain more weight in belly fat Comparing to those who sleep seven hours or more per night your sleep will affect two specific hormones that help keep your energy steady Control your appetite and your feelings of hunger if you fail to get enough sleep your hormones will increase your appetite and hunger Causing you to eat more so having seven to eight hours Quality sleep at night actually helps avoid emotional eating and cravings, which will help make your belly fat lost much easier And that’s pretty much it for this video And it’s getting darker here as you can see Give this video a thumbs up if you find these tips helpful to you.
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