Did you say you wanna lose fat here’s the best way to lose it🔥
[QUOTE=Melyndgy;1651798273]Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease (1Trusted Source).
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity (2).
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.[/QUOTE]
4. Eat fiber-rich foods
Dietary fiber is mostly indigestible plant matter.
Eating plenty of fiber can help with weight loss. However, the type of fiber is important.
It appears that mostly the soluble and viscous fibers have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in your gut (25Trusted Source).
This gel can dramatically slow the movement of food through your digestive system. It can also slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite (26Trusted Source).
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of around 4.5 pounds (2 kg) over 4 months (27Trusted Source).
One 5-year study reported that eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity (28Trusted Source).
This implies that soluble fiber may be particularly effective at reducing harmful belly fat.
The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.
You can also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers, and studies suggest it can help with weight loss (29Trusted Source, 30Trusted Source).
It’s important to talk to your healthcare provider before introducing this or any supplement to your dietary regimen.
5. Exercise regularly
Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.
Helping to reduce abdominal fat is among the amazing health benefits of exercise.
This doesn’t mean doing abdominal exercises, as spot reduction — losing fat in one spot — is not possible. In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (31Trusted Source).
Weight training and cardiovascular exercise will reduce fat across the body.
Aerobic exercise — like walking, running, and swimming — can allow major reductions in abdominal fat (32Trusted Source, 33Trusted Source).
Another study found that exercise completely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (34Trusted Source).
Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat (35Trusted Source).
6. Track your food intake
Most people know that what you eat is important, but many don’t know specifically what they’re eating.
A person might think they’re eating a high protein or low carb diet, but without keeping track, it’s easy to overestimate or underestimate food intake.
Tracking food intake doesn’t mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.
Planning ahead can help you achieve specific goals, such as boosting your protein intake to 25–30% of calories or cutting down on unhealthy carbs.
Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you’re eating.
The bottom line
Abdominal fat, or belly fat, is linked to an increased risk of certain diseases.
Most people can reduce their abdominal fat through taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly.
In fact, body fat rate is closely related to metabolic rate.
In fact, body fat rate is closely related to metabolic rate. People exercise their bodies to increase their basal metabolism levels, thereby increasing the rate of fat burning, achieving weight loss and body shaping. To achieve the desired body fat rate. I saw this tutorial by accident, which has certain reference significance. stfly.me/M0F27r
I think there is a problem that we must pay attention to first: metabolic rate. It is
In fact, body fat rate is closely related to metabolic rate. It is almost equivalent to body fat percentage. People exercise their bodies to increase their basal metabolism levels, thereby increasing the rate of fat burning, achieving weight loss and body shaping. To achieve the desired body fat rate. I saw this tutorial by accident, which has certain reference significance. stfly.me/M0F27r
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Please estimate my bodyfat
Hi guys I'm 169cm and 63kg. Can you please estimate my body fat percentage? Thanks in advance
What bf% am I? Keep cutting till 10% then bulk?
Stats
5’8
152 pounds
Pictures in bodyspace gallery
Can somebody give me a bf estimate?
Hello I'm 18, 5'5 and 134lbs. I'm skinny fat and I just wanted to know what my bf% is. Waist measurement=74cm. Also should I cut to get to 12% or lean bulk as I don't have alot of muscle?
https ://imgur.com/a/MvyaCm2
Here are some pics attached
Remove the space between the https.
Thanks
