- Get your steps in
The best exercise to perform outside of the gym is walking. You can do it in a park or in your neighbourhood. You can also breathe some much-needed fresh air on days with favourable weather. Additionally, it's free and you can bring your dog if you have one because even pets need exercise!
Another way to lose weight is via walking. According to one study, after 30 weeks of walking, healthy postmenopausal women lost 3.9% of their body fat, and after 15 weeks, they had lost 1.8%. Walking can help you lose belly fat even when we can't target particular locations.
In a study published in Nature, people who walked for 30 minutes five days a week exhibited a significant decrease in their body weight and body fat percentage. Even 30 minutes of walking may be as good as 60 minutes, according to the study (with a healthy diet).
- Try intermittent fasting
Intermittent fasting is one diet concept that has gained popularity over time. As the name implies, this involves a set period of fasting followed by set mealtimes. According to a review of studies, people who intermittently fasted saw weight loss ranging from 0.8% to 13%. The goal is to make the body burn fat in addition to its readily available sugar stores.
The flexibility to tailor intermittent fasting to your preferences and capacity for fasting from meals is a benefit. John Hopkins Medicine claims that fasting can consist of just one meal a day for two days out of the week, or it might endure for a specific number of hours each day.For instance, you might only eat during an 8-hour period each day and fast the rest of the day.
- Lift heavier weights
Since we just discussed how you can't burn fat in one specific area, regardless of how many stomach crunches you do, this argument might sound paradoxical. However, weight training can be balanced to focus on a variety of muscle groups or to work on certain body areas as part of a full-body workout. That might improve your balance, make you look more svelte, and improve your body composition.
Check out these common objects that can be used as weights if you don't already have dumbbells at home.
While gaining muscle, weight exercise can also aid with fat loss. According to studies, losing 4 pounds of fat equated to gaining 3 pounds of lean muscle. Additionally, it has been demonstrated that resistance exercise lowers visceral fat, body fat mass, and body fat percentage.
- Eat the right foods
You might also concentrate on your diet. While there aren't any foods that will instantly burn fat, several can speed up your metabolism. The majority of these foods are high in protein and beneficial fats, which prolong your feeling of fullness.
According to the CDC, Healthline, and the World Health Organization, some items to include in your diet if you're attempting to lose weight are:
Fat-free, sugar-free yogurt, such as Greek yogurt
Fatty fish like tuna, herring or Salmon
Eggs
Veggies
Fruit
Green Tea
Whey protein
Olive Oil
Beans
Grilled Chicken