Having too much body fat can cause health problems, including a greater risk for heart disease, diabetes, osteoarthritis and certain cancers. Fortunately, there are healthy ways to lose fat and keep it off for good. Healthy eating and exercise habits are key to long-term success. The goal is to shrink your waistline and lose the layer of belly fat, called visceral fat, that heightens health risks.
Aim for a diet low in saturated fat and added sugar. Aim for lean proteins and fiber-rich foods, such as whole fruits, vegetables, legumes and grains. Avoid processed foods, including those with trans fats, high fructose corn syrup and salt.
When stressed, the body releases a hormone called cortisol, which can cause the body to store sugar in the form of fat around the abdomen. Over time, this can lead to a cycle of eating more sugar and storing more fat.
To prevent this, try to reduce your stress levels and improve your sleep. Then, add in moderate weight-lifting exercise to build muscle mass. Adding muscle helps you burn more calories at rest and during exercise.
The Centers for Disease Control recommend at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise on most days of the week. This can include walking, jogging, swimming or doing high-intensity interval training. In addition, find opportunities to increase your physical activity throughout the day – taking the stairs instead of the elevator or parking at the far end of the lot when grocery shopping are simple yet effective strategies. Gå ner i fett