![]() “If you were to burn 500 more calories per day seven days a week, that would lead to 3,500 calories in a week and one pound of weight loss,” says Gagliardi.Īn easy way to help you figure out what you need to hit your goal is to look at the National Institutes of Health’s Body Weight Planne r. For instance, since 3,500 calories equals one pound of fat, a weight loss app-or even just a pen and paper-can help you decide how many calories you need to cut from your diet or burn at the gym in order to meet your goals. The most basic approach to weight loss is burning more calories than you consume. “The awareness and then planning for what else I can be doing, that might give me the same benefit of eating comfort foods,” says Gagliardi. But if you take a split second to step back and become aware of that fact, you’re able to course correct. For example, when out at happy hour with friends, you may lose track of how much you're eating or drinking. ![]() Accept that your behaviors will adjust.Ī big part of weight loss is simply being aware of the decisions you’re making. But there are some things you can do to speed up the process. Weight loss-and sustainable weight loss in particular-is usually a process that takes time, Cording points out. “But you don’t get to pick where you lose excess weight.” Still, if you want to lose belly fat, you usually need to focus on all-over weight loss methods to help drop weight around your midsection, she says. “It doesn't mean that if you develop belly fat that you will be stuck with it forever,” Cording says. “It’s essentially impossible to tell one specific region of your body to accelerate fat metabolism,” says Chris DiVecchio, a NASM-certified personal trainer and author of The 5 x 2 Method: Revealing the Power of Your Senses. Here’s the thing: Just like there’s only so much you can control about where you gain body fat, it’s equally tricky to dictate where you’ll lose it from. OK, so what can you do to lose belly fat? “Higher levels of the stress hormone cortisol has been shown to promote more accumulation of fat tissue around the midsection,” she explains. “But different body types are more prone to storing fat tissue around the midsection,” she says.Ĭertain other factors, like not getting enough sleep or being stressed out can also raise your risk of developing more belly fat, Cording says. Gaining weight quickly raises the odds that you’ll develop more belly fat, says Jessica Cording, R.D., author of The Little Book of Game-Changers. ![]() “It usually ends up on our belly or hips and thighs based on one’s genetics, sex, and/or age.” “We have practically no control on where that weight goes,” Gans says. That said, you really can’t control where fat accumulates in your body. Weight gain as a whole is a little complicated but “belly fat typically forms from consuming too many calories, which causes weight gain,” says Keri Gans, R.D., author of The Small Change Diet. ![]()
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