How To Lose Side Fat

A fast way to lose weight safely

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A new study says you must do this often to lose weight

The countless diets will tell you that you don't have to exercise to lose weight. Take it from me: This is one of the biggest red flags you shouldn't be on this diet. After all, if you want to shed pounds, it is important that you not only change your diet but also instill healthy lifestyle habits that you can maintain over time. A routine you love - which you can tweak over time to keep your body adapted - is one of the best ways to turn off your body fat genes and transform your body in the long term.

Researchers say that too much exercise is linked to weight loss: You should burn roughly 3,000 calories per week. According to the study, that amounts to roughly 300 minutes a week - or six days a week versus an hour a day.

The study relied on a group of 44 obese adults with a significant age gap - ages 18 to 49 - who were recruited by researchers at the University of Kentucky and embarked on a 12-week exercise program. The "exercise" consisted of what the participants chose: some could run, others could lift weights, and some could simply walk. At the end of the study, people in the first group simply burned more calories and lost more body fat.

Most importantly, those who have practiced the most profound changes in levels of leptin, the very important hormone in your body that indicates that you are not hungry.

Now, we have known for a long time that vigorous exercise combined with dieting can backfire if you aren't careful. If you work hard, you will likely go hungry afterward, and you'll be so hungry that you can quickly eat the calories you just burned. This new study offers an interesting qualifying approach: Yes, we do eat more if we exercise, but only to the limit of 1,000 calories per week. Assuming you have the resolve to burn a lot of calories through exercise, you will actually lose weight.

For a handful of great exercises that you can try right away, consider these great bodyweight workouts below that you can do inside or outside your home, presented in ascending order of difficulty. But remember: one of the best ways to lose weight is to start lifting weights - if you build more muscle, you will grow your body's fat burner machine so that it can actually burn fuel more efficiently. So when you've mastered these body weight exercises, consider doing resistance training and for more great weight loss advice, make sure you are familiar with the 200 greatest weight loss advice ever!

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Morning metabolism booster, side view of a focused and serious young woman standing at a plank on the fitness mat, training at home

Profile view of focus and serious young woman standing in wood plank pose on fitness mat workout at home

Shutterstock

Jumping Jacks: 30 seconds

Plank: Enter the thrust position, then bend your elbows so that your forearms rest on the floor. Get ready your abs and stay in this pose. 30 seconds

Sumo Squat Exercise: Stand with your feet out and you should rotate your toes 45 degrees. Raise your arms for balance while you are sitting down. Push your knees out when landing and push your heels to the floor as you go up. 30 seconds

Repeat 3 times.

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A bodyweight workout anywhere he does a board in the kitchen

Make a board in the kitchen

Seal jumping: Do Jack the jump, but when your legs jump again, clap your hands together in front of you.

push up

Side jumps: Jump to your right side and land on your right foot. Bounce off your right foot and jump back to your left to start the next exercise.

Set the timer for ten minutes and do as many circles as possible at an easy pace.

A man runs on a treadmill at home.

Metabolism controls how quickly your body burns the calories you consume. you might be on something (here are 15 warning signs your metabolism is set to 'slow'). But don't worry because new research indicates that there is an easy way to increase your metabolism rate.

You can reverse this problem now, says a new study, published in the Journal of the American Medical Association, which found that following a low-fat vegetarian diet enabled overweight adults to increase their calorie burn by nearly 18% in just 15 weeks. (Related: 100 Unhealthy Foods on the Planet.)

A team of scientists led by Hannah Kahlyova, MD, PhD, director of clinical research at the Physicians' Committee for Responsible Medicine, already realized that vegetarian diets can help people lose weight, so take a step forward and explore why this is the case. Together, they recruited over 3,000 adults who wanted to lose weight and selected 244 (211 of them female with an average of 54 years old) who were overweight but healthy and had no history of diabetes. Over the next 16 weeks, half of them followed a low-fat, vegan diet with no calorie limit consisting of 75% carbohydrates, 15% protein, and 10% fat. The other half made no dietary changes.

At the start of the study, Dr. Kahliova's team measured and recorded each person's weight, body composition, and cholesterol levels, as well as a number of indicators of metabolic function, including "post-burn," meaning the number of calories burned after eating a standard food. a meal. After 16 weeks, when the measurements were taken again, those following the vegan diet lost, on average, 14 pounds and increased their burn by approximately 19%.

"It was exciting to see such profound health improvements in such a short period of time," said Dr. Khalova. In addition to weight loss and post-burn gain, the vegetarian group saw:

Dramatic fat loss, including dangerous belly fat

Significant reduction in insulin resistance associated with diabetes and prediabetes

Dramatically lowers the levels of bad cholesterol, or the kind that are harmful to heart health

The control group did not notice such changes, despite the fact that both groups (on average) reported eating fewer calories and exercising slightly less than usual during the study period. Dr. Kahliova's team concluded that following a low-fat vegan diet leads to weight loss by reducing overall caloric intake and speeding up the metabolism.

"The vegan diet is an affordable and accessible option for anyone looking to improve their health," says Dr. Kahliova. At the same time, she expects that future studies will address the extent to which this diet strategy can help people with diabetes.

If you are planning to follow a low-fat vegan diet, it may be worth noting that the people who follow a vegan diet in Dr. Kahliova's study were given additional vitamin B12, which could be missing from vegetarian diets. Before you start adding supplements, here are 6 things to keep in mind.

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