How to eliminate local fat naturally?

If you decide to lose weight to improve your health or look better, burning body fat will be one of the main challenges you will find along the way. There are two types of fat in the body. Normal fats that contain beta receptors can be eliminated relatively easily by following a low-calorie diet, but stubborn fats that contain more alpha receptors and are normally found in the abdomen, buttocks and thighs are more difficult to eliminate.

tips1.- Turn pesos into your best allies

Aerobic exercises are commonly used for people who want to lose weight. This type of training energizes the largest muscles in the body for long periods of time to facilitate weight loss.

However, Australian researchers found that combining aerobic exercise with strength training is the best option for losing weight and burning fat. After 3 months of training with 30-minute sessions five days a week, the participants lost more weight and improved their cardiorespiratory capacity. Weight training not only builds muscle mass and increases strength, it also activates metabolism. Your resting metabolic rate can be increased by 7% thanks to weight training, so you could lose 1.8 kg of body fat in just 10 weeks, another study found. Therefore, try to lift weights at least twice a week. You can burn more calories and counteract the muscle loss typical of aging.

tips2.- Don't forget the fiber

To control overweight you must reduce the intake of refined carbohydrates and sugars because they produce high sugar peaks that stimulate the production of insulin. This hormone causes the sugar level to drop very quickly as well, stimulating hunger between meals.Instead, bet on foods rich in fiber, especially soluble fiber since it absorbs water and moves more slowly through the digestive tract facilitating the sensation satiety. An increase of just 14 grams of fiber a day can decrease calorie intake by 10%, according to a study. If you maintain that diet rich in fiber, you can lose almost 2 kg in 3.8 months or up to 2.4 kg if you are overweight. Fiber is also an excellent ally for burning fat. Researchers at Wake Forest University found that for every 10 grams increase in soluble fiber per day, it is possible to lose 3.7% of abdominal fat over 5 years without making any other changes in diet or lifestyle. lifetime. Therefore, do not forget to include fruits, vegetables, legumes, whole grains and nuts in your diet.