Want to burn body fat at home? Use these 7 tricks to achieve your goals

If one of your fitness goals is to reduce body fat, going to the gym and committing to a strict exercise routine may feel like a challenge. Luckily, you can benefit from just a small amount 15 minutes of exercise every day.

You may have heard of it, but you cannot target specific areas due to fat loss. There are many researches I disprove Techniques to reduce spots such as abdominal exercise and upper body Resistance Training. When we exercise, we can break fat cells from the whole body. It will not break in certain areas.

Don’t worry if you’re not a gym fan. By being intentional about the habits and exercise you follow, you can effectively lose body fat at home. These are seven strategies to start today.

1. Get the steps

Walking is the ideal workout for outside the gym. It can be done in the neighborhood or in the park. On nice weather, you can get much needed fresh air. Plus, it’s free and you can take you and your dog (if you have).

Walking is also a fat buster. One study found that Healthy postmenopausal women I lost 3.9% of my body fat after 30 weeks of walking and 1.8% after 15 weeks of walking. You can’t target specific areas, but walking is helpful Lose belly fat.

According to Nature30 minutes of walking on most days of the week significantly reduced the proportion of body weight and body fat. In this study, a 30-minute walk could even be as beneficial as a 60-minute (using a healthy diet).

2. Try intermittent fasting

One diet trend that has been gaining popularity over the years is Intermittent fasting. As the name suggests, this is where people eat at certain times faster and then at other scheduled times. One study review found that fasting subjects were intermittently losing weight. 0.8% to 13%. The idea is to force your body to run out of its immediate access sugar reservoir and burn fat.

The perk of intermittent fasting is that you can customize it to your tastes and the ability to withhold from food. According to John Hopkins Medicinefasting can last for a certain amount of time each day, or even eat one meal a day for two days a week. For example, you may eat only for an eight-hour period every day and fast for the rest of the day.

It is important to note that intermittent fasting is not for everyone, especially those at risk. A messy meal Or pregnant. Before attempting intermittent fasting, consult your doctor and make sure you follow the best plan for you and your goals.

3. Lift heavy weight

This may seem counterintuitive, as it only covers the way in which you can’t burn fat in a particular area, regardless of the number of stomach crunches. You can balance your weight training and target multiple muscle groups or work on specific body parts as part of your full body training. It may give you more balance and a lean look, and Body composition.

If you don’t have dumbbells at home, check these out Household goods that double as weight.

Weight training It also helps to reduce fat while building muscle. the study This indicates that 3 pounds of lean muscle weight gain corresponds to 4 pounds of fat loss. Resistance training is also available It is shown To reduce body fat percentage, body fat mass, and visceral fat (fat surrounding organs).

Resistance training together Weight Or weight exercises like push-ups are recommended by the US Centers for Disease Control and Prevention At least two days a week, it can be a fairly easy exercise to fit your schedule.

4. Start or jog a run

Another great exercise idea to lose body fat is to start running or jogging. It’s free as you can do it in your neighborhood or in the park, like walking. If you’re concerned about the weather, you can also find indoor trucks at the gym or community center. You can also consider getting Treadmill or Oval I run and jog at home.

I’m particularly good at sprint training Crush the fatwhere you can switch the speed of execution every few seconds. Disease Control Center We also recommend moderate-intensity aerobic activity for 150 minutes, active activity for 75 minutes, or a mixture of the two weekly. The CDC states walking as a gentle activity at a speed of 15 minutes, making it more active in jogging and running.

5. Focus on high-intensity interval training

This type of exercise, often shortened to HIIT, is where you spend your time working as hard as you can for short bursts and doing lower intensity training. The perk of this exercise is that it can be a heart-pounding activity, from jump jacks to climbing stairs. Equipment you have.

He’s also a fat buster. As a result, A modest reduction of whole and belly fat.

You can 30 seconds A few minutes of hard can-can-can-out and a 1-5 minute recovery at low-intensity exercise levels. These trainings usually go around half an hourIncludes 5 minute warm-up and cool-down, but can be adjusted to suit your comfort and fitness level. Usually the purpose is to do these sessions Five times A week.

6. Eat the right food

You can also focus on you diet. There is no food that will magically burn your fat, Foods that can increase your metabolism. Most of these foods can feel longer because they are high in protein and your fat.

If you are trying to lose fat, as listed by some foods, including incorporating into your diet CDC, Health Line and World Health Organizationinclude:

• Fat-free sugar-free yogurt, such as Greek yogurt
• Fatty fish like tuna, herring and salmon
• egg
• vegetables
• fruit
• Green Tea
• Whey protein
• olive oil
• beans
• Grilled chicken

7. Get a good quality sleep

We tend to associate burning fat with endless exercise and a painful, restrictive diet. Get a fair amount rest It also helps to remove fat. By keeping us awake for too long, we may wake up eating foods like sugar, giving us tired, ineffective workouts, and even contribute Stress and inflammationleading to poor recovery during workouts.

One study found that not getting enough sleep reduces the rate of fat loss. 55%. Another found that better sleep quality is linked to more Weight and fat loss. It was discovered in another study Positive relationships Between the duration of sleep and body fat loss.

Mayo Clinic It is recommended that adults sleep at least 7 hours at night. Sleep needs may vary from person to person, so if the seven people don’t feel good, adjust them higher.

Too long; I didn’t read it

There are many different options when it comes to losing fat at home. You can try walking, running, high-intensity interval training or weight training. All of these are doing research to back up your ability to lose fat.

Also try adjusting your diet. Eat foods that are low in saturated fat and sugar, and foods that can fill you up. Choose high-protein or low-calorie foods such as grilled chicken, beans, eggs, and green tea. You can also try intermittent fasting.

Finally, make sure you get plenty of sleep. A significant amount of sleep is also associated with fat loss.