How to loss tummy fat

how to loss tummy fat

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Reduce the number of calories you eat. After 40, you should cut about 100 calories for every additional decade, advises AARP. A good place to start: Nix the empty carbs you consume in the form of sweets, cookies, candies and soda. Aim to eat more of your calories earlier in the day, and incorporate lean protein and fresh fruits and vegetables into every meal.

Start a relaxation practice. Stress can cause your body to hold onto fat around the middle, so you'll do well to reduce your stress level through yoga, meditation or Tai Chi. If you don't want to join a formal class or group, set aside a few minutes each day for deep breathing or doing an activity that relaxes you and makes you happy, recommends the Chicago Dietetic Association.

Get plenty of sleep. Inadequate sleep can cause changes in the hormones that regulate hunger. Aim to get seven to eight hours a night. If you have trouble falling asleep or staying asleep, make sure your room is completely dark, turn off the TV and other electronic devices at least one hour before bed, and avoid drinking

caffeinated drinks late in the day.

Do a strength-training routine at least two days a week. Muscle burns calories more efficiently than fat -- plus, people over 40 are losing muscle mass every year. Do a basic routine that includes all the major muscle groups, including bicep and tricep curls for the arms, bench presses for the shoulders and chest, squats and lunges for the legs, and pull-ups, pushups and crunches that work the muscles of the core -- including your belly.

Do high-intensity interval training two days a week. You should be doing some form of aerobic exercise about five days a week, but on two of those days, try this intense form of exercise that helps blast away subcutaneous belly fat. It works like this: do intense periods of sprint-type exercise, followed by periods of recovery. For example, you might choose to ride your exercise bike at about 90 percent of your maximum speed for one minute, and then spend one minute in "recovery mode," riding at about 50 percent of maximum. Repeat this cycle, gradually increasing until you can do eight to 10 rounds or more, recommends the American Council on Exercise.


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