Losing fat isn’t just about looking good. A large waistline increases your risk of heart disease, diabetes and other health problems. Reducing belly fat in particular may help reduce these risks. But diet alone won’t cut it — you need to combine healthy eating habits with fat-burning exercise to make sustainable lifestyle changes.
Start by analyzing your current habits to gain an understanding of how you’re managing your diet and physical activity levels. Try keeping a food diary for a week or two to find patterns. It’s also a good idea to start small, making one or two changes at a time and adding on to them once they become a habit.
Protein helps preserve muscle mass during weight loss, so try including a variety of lean proteins in your meals. Lean proteins also promote satiety by decreasing the production of ghrelin, a hormone that signals hunger. Increasing your protein intake can also lead to lower calorie consumption, especially when combined with fiber-rich foods and low-glycemic vegetables.
In addition to a healthy diet, aim for moderate aerobic and strength-training exercise on most days of the week. Studies show that this combination burns more calories than just aerobic exercise or just strength training. Aim for 30 to 60 minutes of brisk walking most days of the week, or any type of cardio that gets your heart rate up and your blood pumping. It’s important to find a routine that you enjoy so you’ll stick with it long-term. Gå ner i fett