### Benefits of Exercise and Fat Loss
Exercise and improving fitness have numerous benefits, including better sleep, improved mood, and a healthier heart. Many people also prioritize working out because they want to reduce their body fat. However, it’s important to understand that you cannot target a specific area for fat loss. Spot-reduction techniques, such as abdominal exercises or upper-body resistance training, have been disproven by many studies. Fat cells from all over the body can be broken down when we exercise; they do not break down in one specific area. But the good news is that exercise and diet may lead to a whole-body trimmed physique, and even just 15 minutes of exercise daily can have significant benefits.
### 1. Get your steps in
Walking is an ideal workout to do outside the gym. It can be done around the neighborhood or at a park, and it’s free. Plus, you can take your dog with you, if you have one. Walking is a body fat buster. Studies have shown that walking can help lose belly fat. According to Nature, 30 minutes of walking 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 may be as beneficial as 60 minutes with a healthy diet.
### 2. Try intermittent fasting
Intermittent fasting is a diet trend that has risen in popularity over the years. It involves fasting for a certain time and then eating at other scheduled times. Studies have shown that subjects who fasted intermittently had weight loss ranging from 0.8% to 13%. The idea behind intermittent fasting is to force the body to use up its immediately accessible sugar stores and start burning fat. It’s important to note that intermittent fasting is not for everyone, especially those at risk for disordered eating or during pregnancy. Before trying intermittent fasting, consult with your doctor to ensure you follow the best plan for you and your goals.
### 3. Lift heavier weights
Weight training can help lose fat while building muscle. Studies have shown that 3 pounds of lean muscle weight gain corresponded to 4 pounds of fat weight loss. Resistance training has also been shown to reduce body fat percentage, body fat mass, and visceral fat. The US Center for Disease Control and Prevention recommends resistance training at least two days a week.
### 4. Start running or jogging
Running or jogging is another great exercise idea to lose body fat. It can be done around the neighborhood or in a park, and it’s free. Sprint training, where you switch how fast you run every several seconds, is especially effective at burning fat. The CDC recommends 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity activity, or a mix of the two every week.
### 5. Focus on high-intensity interval training
High-intensity interval training (HIIT) is a type of exercise where you exercise as hard as you can for short bursts and then spend some time doing lower-intensity training. This exercise can be customized based on the equipment and space you have. HIIT may result in a modest reduction of overall and abdominal fat.
### 6. Eat the right foods
While there are no foods that magically burn fat, there are foods that can increase your metabolism and keep you feeling fuller longer. Incorporate foods into your diet that are high in protein and good-for-you fats. Some examples include fat-free, sugar-free yogurt, fatty fish, eggs, veggies, fruit, green tea, whey protein, olive oil, beans, and grilled chicken.
### 7. Get enough quality sleep
Getting enough rest is also important for fat loss. Not getting enough sleep can decrease the proportion of fat weight loss and hinder weight and fat loss. The Mayo Clinic recommends adults get seven or more hours of sleep at night.
In conclusion, there are many different options when it comes to losing fat at home. Walking, running, high-intensity interval training, weight lifting, and adjusting your diet can all contribute to fat loss. Additionally, getting enough quality sleep is crucial for overall health and fat loss. It’s important to find a routine that works best for you and consult with a healthcare professional before making any significant changes to your exercise or diet plan.
Original Story at www.cnet.com – 2024-01-12 00:00:00
