I’m 36 yo 179cm and 70kg and gettting fat around my stomach. How can I loose fat?
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To lose fat around your stomach, consider the following steps:
1. Dietary Adjustments:
Calorie Deficit: Aim to consume fewer calories than you burn. Track your food intake and focus on nutrient-dense foods.
Increase Protein Intake: Protein helps with muscle maintenance and can increase satiety, helping you feel fuller longer.
Reduce Sugary and Processed Foods: Cut back on sugary drinks, snacks, and processed foods high in unhealthy fats.
2. Exercise:
Cardio: Incorporate aerobic exercises like running, cycling, or swimming to burn calories.
Strength Training: Engage in resistance training to build muscle, which can help boost metabolism. Focus on compound exercises like squats, deadlifts, and bench presses.
Core Workouts: Include exercises that target your abdominal muscles, such as planks and leg raises, but remember that spot reduction isn’t effective. Overall fat loss will lead to losing stomach fat.
3. Lifestyle Changes:
Sleep: Aim for 7-9 hours of quality sleep per night, as poor sleep can lead to weight gain.
Stress Management: High stress levels can lead to weight gain, particularly around the stomach. Practice relaxation techniques like meditation, yoga, or deep breathing exercises.
4. Hydration:
Drink plenty of water throughout the day to stay hydrated, which can help with metabolism and reduce hunger.
5. Consistency:
Consistency in both diet and exercise is key. Set realistic goals and track your progress over time.
Would you like more detailed advice on any of these areas?
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