Health & fitness
Belly fat is linked to serious health issues… here is how to get rid of it
Put aside the butter and olive oil and try coconut oil instead.
According to Web MD – and other medically-led sites – the medium-chain fats in coconut oil boost metabolism and decrease the amount of fat you store in response to high calorie intake.
10. Eat plenty of soluble fibre
Soluble fibre is ideal for aiding weight loss because it forms a gel with the food in your digestive tract, slowing it down as it passes through. This type of fibre promotes gut bacteria diversity, which has been frequently linked to a lower risk of belly fat.
Excellent foods to eat to increase your soluble fibre intake include avocados, legumes (try lentils, peas or chickpeas) and blackberries. In a 2021 study, volunteers ate one meal provided by researchers each day – one group ate an avocado, while a control group ate a meal similar in calories, but with the Instagrammer favourite left out.
“Female participants who consumed an avocado a day as part of their meal had a reduction in visceral abdominal fat,” says study leader Naiman Khan, the Illinois professor of kinesiology and community health. “However, fat distribution in males did not change, and neither males nor females had improvements in glucose tolerance.”
Easy exercises to burn belly fat
The best way to burn belly fat is to add around 30 minutes of cardio or aerobic exercise into your daily exercise routine.
Researchers from the Mayo Clinic in Minnesota ranked a variety common exercises based on information obtained from the US National Institutes of Health. The research calculated the number of calories burned during an hour of each exercise, with surprising results. With this in mind, these are some of the best work-outs to try:
Walking
Picking up the pace of your walk can work wonders for burning fat. When it comes to enjoying a brisk walk (3.5mph), you can burn between 314 and 391 calories.
A 2013 study by the University of Michigan also found that walking on uneven terrain while hiking increases the amount of energy your body uses by 28 per cent compared to walking on flat ground.
Skipping
Similarly to the above, skipping can help burn between 861-1,074 calories per hour, and thus burns fat. It is also a weight-bearing exercise so can help to improve bone density, which helps stave off osteoporosis.
Running
It goes without saying that running is a great way to burn calories. Running at 8mph will burn around 861-1,074 per hour (depending on your weight); you can burn 606-755 calories even running at 5mph, and 657-819 by simply running up the stairs.
Additionally, a 2005 study by the British Journal of Sports Medicine found that sedentary women who incorporated stair climbing into their daily activities increased their VO2 max, or maximum aerobic capacity, by 17.1 per cent and reduced “bad” LDL cholesterol by 7.7 per cent. (Read our guide to the best fitness trackers to learn how to track your workouts.)
Swimming
Experts agree that “vigorous swimming” is a full-body workout that is great for your joints. (By vigorous we’re sure they don’t mean splashing about in the shallow end.) It will help burn between 715-892 calories per hour of activity.
Breaststroke is the least beneficial stroke for burning calories, but a much better cardiovascular workout than the other strokes.
This guide is kept updated with the latest advice.
Womens Workouts
Reduce arm nd Breast fat #shorts #fitfam #weightloss #healthylifestyle #ytshorts #ytshort#newvideo
I hope you enjoy this new Mat Pilates Class. Today’s class is a moderate level, Classical Pilates inspired class, with slow and controlled movements and no standing exercises. Have fun! 😊
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DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole FZCO will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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Womens Workouts
Reduce Body Fat By Easy Cardio Workout | Exercises By Bipasha Basu Part 1 | Good Health 24/7
UNLEASH with Bipasha Basu ► https://www.youtube.com/watch?v=bOTgXW0fnGE&list=PL9vsk6jg0N5w78EpMZ7drInX1F8p2IDId
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Bipasha Basu is known to be the epitome of fitness and hardcore regime in Bollywood. In this video she tells us of how to do a rigorous 15 mins workout and burn the fat outta u. Unleash can help improve your lung,heart and circulatory function. The routine helps strengthen the bones and improves muscle coordination,It burns major calories and greatly assists in weight loss.
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Welcome to the final workout of our FULL BODY Series, a 35 minute fiery full body HIIT cardio workout that requires no equipment! This high intensity session is designed to push you to your limits, burn calories, and leave you feeling stronger.
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You’ll work through a series of challenging bodyweight exercises, each performed for 45 seconds, followed by a brief 15 second rest. The workout targets all major muscle groups. We’ll end with an intense 3 minute finisher with six exercises performed back-to-back for 30 seconds each. Get ready sweat and finish strong in this no equipment HIIT cardio workout! Workout details listed below
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⏱️ Duration: 35 minutes
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⏱️ Intervals: 45/15 Sec Rest
🔥 Finisher: 30/30/30/30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)
Exercises for this No Equipment Full Body HIIT Cardio Workout
Workout // 45/15
High Knees
Squats
Ghost Rope
Inchworm Push Ups
Plank T-Rotations
Blast Off Push Ups
Side Plank Hold R
Plank Hip Dips
Side Plank Hold L
Front to Back Squat Walk
Front to Back Lunge R
Front to Back Lunge L
Cossack Squats
Wide Push Ups
Shoulder Taps
Superman Push Ups
Rest
Leg Raises
Cross Crunch + Toe Touch R
Cross Crunch + Toe Touch L
Bicycle Crunches
Crunch Kicks
Half Burpees
Jumping Jacks
Lateral Squat Walk
Curtsy Lunges
Mountain Climbers
Hand Release Push Ups
Standing Oblique Twist R
Standing Oblique Twist L
1-1/2 Squat + Jump
Butt Kicks
Lower Rear Lunges
Rest
Finisher // 30/30/30/30/30/30
Lateral High Knees
In & Out Squats
Push Ups
Cross Mountain Climbers
Spot Sprint
Burpees
Cool Down & Stretch (4 mins)
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30 minutes of fast walking MOST days of the week is super HEALTHY!
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Health & fitness
I’ve lost over six stone but now my weight loss has stopped – could it be down to my tablets?
OUR resident specialist and NHS GP, Dr Zoe Williams, shares her expert advice.
Today, Dr Zoe helps a reader whose weight loss has stalled.
2
Q: I’VE lost more than 6st in the past four years by not drinking alcohol and eating sensibly.
I had got down to 18st when I had a heart attack four months ago.
I am feeling a lot better but since going back to my diet, I am finding it difficult to lose weight.
I am walking a lot but can’t seem to shift it.
Could the tablets I take be affecting my weight loss efforts?
A: Well done on losing so much weight so far, it’s not easy to do!
As weight reduces, using the same weight-loss methods can be more challenging as your body gets smaller and you burn fewer calories.
One way to combat this is to get stronger and build muscle, which burns a lot of energy, so can help to readdress that declining metabolic rate.
If you feel you would struggle with that, your GP may be able to refer you for some extra support, such as a tier-three weight-management programme.
Injectable weight loss medications, such as Wegovy and Mounjaro are offered by many of these services too, if that is a route you would consider.
Some medications are known to have weight gain side effects, including some diabetes and migraine medications, and antidepressants.
These tend to have an indirect effect, in that they may cause you to have more of an appetite or feel fatigued, so you’re less likely to want to exercise.
But the only medication prescribed for somebody following a heart attack, that stands out is a beta blocker, particularly the old-fashioned ones.
In your case, I think it’s more likely your weight loss has just plateaued.
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