There are many benefits to exercising and improving your fitness, including better sleep, better mood, and better health. healthier heart. Another reason many people prioritize exercise is to reduce body fat.
Despite what you may have heard, you can’t target a specific area to lose fat. Many studies have disproved Spot reduction techniques, such as abdominal exercises or upper body resistance training. Fat cells throughout the body can be broken down when we exercise; They do not decompose in a specific area.
The good news is that exercise and diet can lead to a lean body all over the body, and just 15 minutes of exercise daily can benefit you greatly.
Below are some of the best ways to lose fat from the comfort of your home.
1. Take your steps
Walking is an ideal exercise to do outside the gym. It can be done in the neighborhood or in a park. On good weather days, you can also get some much-needed fresh air. Plus, it’s free and you can bring your dog with you, if you have one. Pets need exercise too!
Walking also eliminates body fat. One study found that healthy postmenopausal women He lost 3.9% of body fat after 30 weeks of walking and 1.8% after 15 weeks of walking. While we can’t focus on specific areas, walking can help lose belly fat.
According Nature, 30 minutes of walking on most days of the week showed a significant reduction in body weight and body fat percentage. The study even found that 30 minutes of walking can be as beneficial as 60 minutes (with a healthy diet).
2. Try intermittent fasting
A diet trend that has gained popularity over the years is intermittent fasting. As the name suggests, this is where people fast for a set time and then eat at other scheduled times. One study review found that intermittent fasting subjects had weight loss ranging from 0.8% to 13%. The idea is to force the body to deplete its immediately accessible sugar reserves and start burning fat.
An advantage of intermittent fasting is that you can customize it based on your preferences and your ability to abstain from eating. According John Hopkins Medicine, fasting can last a certain number of hours every day or even just eat one meal a day for two days a week. For example, you may only eat for an eight-hour period each day and fast the rest of the day.
It is important to note that intermittent fasting is not for everyone, especially those at risk of suffering from disordered eating or during pregnancy. Before trying intermittent fasting, check with your doctor to make sure you’re following the best plan for you and your goals.
3. Lift heavier weights
This point may seem counterintuitive, since we just covered how you can’t burn fat in a specific region, no matter how many crunches you do. But you can balance weight training to target multiple muscle groups or work certain body parts as part of a full-body workout. This can give you more balance and a lean appearance and help you with body composition.
If you don’t have dumbbells at home, check these out. Household items that also serve as weights..
Weight training It can also help you lose fat while building muscle. Studies show that 3 pounds of lean muscle weight gain corresponded to 4 pounds of fat weight loss. Resistance training has also It has been shown to reduce body fat percentage, body fat mass and visceral fat (the fat that surrounds your organs).
The US recommends resistance training, either with weights or bodyweight exercises like push-ups. Center for Disease Control and Prevention for at least two days a week, so it can be a fairly easy exercise to fit into your schedule.
4. Start running or jogging
Another great exercise idea to lose body fat is to start running or jogging. Like walking, you can do it around the neighborhood or in a park, so it’s free. If you’re concerned about the weather, you can also find an indoor track at a gym or community center. You can also consider getting a treadmill for running or jogging at home.
Speed training is especially good in breaking down the fat, where you change the speed at which you run every few seconds. He Centers for Disease Control and Prevention It also recommends 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity activity, or a combination of both each week. The CDC considers walking at a pace of 15 minutes per mile a moderate activity and jogging or running as vigorous.
5. Focus on high-intensity interval training
This type of exercise, often abbreviated to HIIT, involves exercising as hard as possible for short periods and then spending time doing lower intensity training. An advantage of this exercise is that it can be any activity that gets your heart pumping, from jumping jacks to climbing stairs, so it can be customized depending on the space you have and the equipment you have on hand.
It is also a fat destroyer. It may result in a modest reduction general and abdominal fat.
You can do 30 seconds to several minutes of exercising as hard as you can and then one to five minutes of recovery at a lower intensity level of exercise. These workouts usually last approximately 30 minutes, which include five-minute warm-ups and cool-downs, but can be tailored to suit comfort and fitness levels. Normally, the goal is to carry out these sessions. five times one week.
6. Eat the right foods
You can also focus on your diet. Although there are no foods that magically burn fat, there are Foods that can increase your metabolism.. Most of these foods are rich in protein and good-for-you fats, which keeps you feeling fuller for longer.
- Fat-free, unsweetened yogurt, such as Greek yogurt.
- Fatty fish such as tuna, herring or salmon.
- Green Tea.
- Whey protein.
- Olive oil.
- Grilled chicken.
7. Get enough quality sleep
We tend to associate fat burning with endless exercise and painfully restrictive diets. However, getting a good amount of rest It can also help eliminate fat. Staying awake too long can cause us to eat sugary foods to stay awake, lead to tired and ineffective workouts, and can even contribute to stress and inflammationleading to poor training recoveries.
One study found that not getting enough sleep reduced the rate of weight loss from fat by a 55%. Another found that better sleep quality was related to more weight and fat loss. Another study found a Positive relationship between sleep duration and body fat loss.
He Mayo Clinic recommends that adults sleep seven or more hours a night. Sleep needs can vary by individual, so adjust more if seven doesn’t seem like enough.
Too long; I didn’t read
You have many different options when it comes to losing fat at home. You could try walking, running, high-intensity interval training, or bodyweight training, all of which have studies supporting their fat-loss capabilities.
You can also try adjusting your diet. Eat foods low in saturated fat and sugar and those that can keep you satisfied for longer. Opt for high-protein or low-calorie foods like roast chicken, beans, eggs, or green tea. You can also try intermittent fasting.
Finally, make sure you get enough sleep. Sleeping well is also associated with fat loss.