Ladies, do you have a pot belly problem? Having a pot belly actually increases our risk of various diseases. Burning excess belly fat can lower our risk of various health problems. By implementing the right diet program, a person can burn approximately half a kilogram of fat weekly. A diet accompanied by increased physical activity, such as exercise, is also helpful in speeding up the metabolic processes and making our body healthier.
What is Excess Belly Fat?
According to Harvard Medical School, about 90% of a person's body fat is just under the layer of skin. This type of fat is called subcutaneous fat. Meanwhile, the remaining 10% of fat is called visceral fat. This fat is located around the abdominal wall and fills the gaps between human internal organs. This type of visceral fat is often associated with various health problems, such as type 2 diabetes, heart disease, and cancer.
There is no easy and fast way to get rid of visceral fat or belly fat. The best way to do this is to target overall body fat burning through diet and exercise.
Choose healthy, low-calorie food alternatives
How Long Does It Take To Burn Fat?
A person must burn about 3,500 calories to lose 0.5 kilograms of body weight within one week. This is because 3,500 calories is equivalent to 0.5 kilograms of fat.
To achieve this weekly calorie target, you can share it equally by reducing your intake of 500 calories each day. With this rate, you can lose up to 2 kilograms of body weight in one month. In addition, increasing physical activity can also help burn more calories.
How to Create a Calorie Deficit?
Calories are a unit of energy obtained from food. The body will use these calories as fuel to carry out its basic functions and daily activities. The more energy used, the more calories burned. Calories that are not used will be stored by the body as fat. Therefore, someone who wants to burn fat must use more energy than the calories they consume or have a calorie deficit.
Here are some ways you can reduce your daily calorie intake:
- Switch the type of drink consumed. For example, replace your sweet and cream coffee intake with black coffee with lower calories.
- Avoid high-calorie foods such as fast, fried, and packaged foods.
- Reduce the daily calorie portion, one of which can be done by replacing the plate with a smaller size.
- Pay attention to the calorie density of each food consumed. For example, one glass of grapes is only 100 calories. Meanwhile, in the same volume, raisins are equivalent to 480 calories.
The more muscle you have, the higher your daily calorie needs
What is the Role of Exercise in Fat Burning?
Besides helping burn more calories, exercise can also build muscle mass. The more muscle mass you have, the more calories your body will burn even though you're not doing anything. But keep in mind that naturally, muscle is heavier than fat. So don't be surprised if the numbers on the scales don't show a significant difference even though you don't feel and look slimmer.
Weighing once a week can be done to measure the progress and success of burning fat that has been done. In addition, measuring abdominal circumference using a measuring tape can also be done to determine whether our belly fat has been reduced. Read other interesting articles only on Fitie!