1.) Start strength training.
Strength training is a type of exercise that requires you to contract your muscles against resistancee. It will help to build your muscle mass and also increases strength.
Most commonly, strength training involves lifting weights to gain muscle over time.
Research has also found strength training to have multiple health benefits, especially when it comes to burning fat.
In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly
1 ). Another study has also showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone
( 2 ). Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest
( 3 ). According to one review, 10 weeks of resistance training could help increase calories burned at rest by 7% and may reduce fat weight by 4 pounds (1.8 kg)
( 4 ). Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.
Strength training has been shown to increase resting energy expenditure and reduce belly fat, especially when combined with aerobic exercise.
1.) Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.
2.) multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat
One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss
(3). Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss
4.)Try incorporating a few servings of high-protein foods into your diet each day to help amp up fat burning.
Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.
Eating more protein may be associated with a lower risk of belly fat. Increasing your protein intake can decrease appetite, lower calorie intake and preserve muscle mass