Waist measurement of more than 35 inches for as woman or more than 40 inches for a man indicated an increased risk for developing heart disease and type 2 diabetes. Hence, in attempt to keep your body in good health, some actions need to be taken.
So, what are some of the steps which needs to be taken if your waist measurement is above 35 inches.
Reduce Calories the smart way
As it is impossible to force fat reduction in one area of your body. It will be practical to focus on reducing overall calories as weight loss in general will lead to a decrease in belly fat. However, by reducing calories, this does not mean that you need to embark on some draconian calorie-slashing program.
All that is needed is to work on increasing the proportion of nutrients, low-calorie foods that can fill your plate and decrease food which consist lots of calories and less nutrition. You can pile on fresh fruits and vegetables as well as lean proteins and good fats such as chicken, fish, beans, and legumes to help you feel satisfied while losing fats.
Eat more protein
Protein increases hormones that make you feel satiated, so you will feel fuller for longer period as compared to other food. This implies that you will go to the fridge less frequently allowing your fats to start melting.
·Reduce Alcohol Intake
Alcohol which are just empty calories, can lower inhibitions making you reach out for more empty calories which is not what you are aiming for.
·Increase your exercise output
From the minor things in life such as taking the stairs instead of the elevator to parking the car far away from the store can help to burn calories. However, to really shed fat, it is suggested to get 300 min a week of moderate activity (activity which gets your heart rate up a little bit) 300 min, which is twice as much as the standard 150 minutes a week that’s recommended has serious number health benefits and needs some planning. However, brisk walks do count towards it.
300 min may sound daunting to some. But it is actually feasible when it is being broken down into smaller segment such as a 15 min walk in the morning and 15 min in the evening. Studies have shown that 150 mins of moderate exercise every week is essential to improve one’s overall health. Hence, it is no doubt that a sedentary lifestyle leads to higher rate of obesity.
Also, one can consider incorporating HIIT which focuses on bouts of high intensity work, followed by a brief rest to get the heart rate up fast and blast calories in a shorter amount of time.
However, with all that’s being said, if such changes still seem tough for you. Then our Cool Fat buster is a choice for you to consider. Cool Fat Buster is a fat freezing procedure which is non-invasive and restores skin’s elasticity which helps to eliminate fat cells by breaking down stubborn fats into smaller molecules. So, hurry book an appointment with us now!