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Coach Foreign Guy
Fitness Correspondent
Hundreds of fad diets, weight-loss programmes and outright scams promise quick and easy weight loss.
However, the foundation of successful weight loss remains a healthy, calorie-controlled diet, combined with increased physical activity.
For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.
It is therefore, important to adopt a holistic approach that includes a balanced diet, regular physical activity, and behavioural changes.
How to decrease weight
A balanced diet is rich in fruits, vegetables, lean proteins, and whole grains, and low in processed foods and sugars.
Portion control and mindful eating can also play a significant role, helping to reduce calorie intake without sacrificing nutrition.
How to lose belly fat
Incorporating regular exercise is a critical component to lose belly fat. Aim for a mix of cardiovascular activities, like walking, cycling, or swimming, which burn calories, and strength training, which builds muscle creating a flat belly. Consistency is key — even moderate physical activity adds up over time to contribute to overall weight loss.
Best exercises to get rid of belly fat
High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods.
For example, sprinting for 30 seconds followed by 30 seconds of walking, repeated for 15-20 minutes. It is effective for burning fat, including abdominal fat, because it increases the metabolic rate for hours after the exercise, enhancing fat burning.
Core-strengthening exercises
Exercises like planks work the entire core, which includes the abdominal muscles, back muscles, and the muscles around the pelvis.
Planks are done by holding your body in a straight line off the ground, which engages the entire core. Crunches and leg raises specifically target the abdominal muscles and help in building muscle strength and endurance.
Aerobic exercises
Regularly performing aerobic exercises such as running, brisk walking, or cycling at a steady pace helps burn calories and improve overall health.
These activities increase the heart rate, leading to more calories burned and can lead to the reduction of belly fat when combined with proper diet and strength training exercises.
How to boost the metabolism
Boosting metabolism can increase the number of calories your body burns at rest, making it easier to maintain or lose weight. A higher metabolic rate can also lead to increased energy levels, improved mood, and overall better health.
How to keep your metabolism active:
engage in regular physical activity
incorporate strength training
eat enough protein
stay hydrated
eat small, frequent meals
What to eat to lose weight
To lose weight, focus on consuming whole foods that are nutrient-dense and low in calories. Vegetables and fruits are essential due to their high fibre and water content, which can help you feel full with fewer calories.
Lean proteins such as chicken, fish, and plant-based options like beans and lentils are also important, as they can help maintain muscle mass while you lose fat. Whole grains like quinoa, brown rice, and oats are excellent for providing sustained energy.
Calorie cycling for body re-composition
Avoid processed foods, sugary beverages, and excessive amounts of high-fat and high-sugar snacks, which are calorie-dense and can contribute to weight gain.
Instead, opt for healthy fats found in foods like avocados, nuts, and olive oil, which can keep you satiated and support overall health. Drinking plenty of water and controlling portion sizes are also key strategies in a weight loss eating plan.
Lastly, behavioural changes such as setting realistic goals, keeping a food diary, and understanding and managing food triggers can be beneficial.
Seeking support from friends, family, or a healthcare tool like Unimeal can help maintain motivation and accountability. Remember, weight loss is a gradual process, and sustainable changes are more effective than quick fixes.
Coach Ngoni ForeignGuy is based at Invictus Gym and Fitness in Westgate.
Online Reporter