2. Increase training volume as well as intensity
Training with moderate intensity 4-5 days a week is one of the easiest ways to maintain healthy levels of physical activity. You should train for at least half an hour each day, which will burn off excess calories you’ve consumed. A gradual loss of weight in the range of 5-10% of the total body mass will also gradually decrease the deposits of visceral fat. In order to do that, you need to expend more calories than you have consumed, otherwise known as being in a negative caloric balance.
More accurately, if you want to lose one pound per week, you must reduce your daily calories by 500 a day. This is achievable by exercising. Types of physical activity you could tray include simple walking, circuit training, riding a bike or anything that will speed up your heart rate and will keep you moving for a full hour. It wouldn’t hurt if you incorporated a HIIT routine. One study has found that HIIT type of training helped reduce total belly fat, both subcutaneous and visceral.
3. Keep yourself accountable and motivated
Being supported by a like-minded community is a great way to be consistent with your diet plan and achieve your weight loss goals much faster. Healthy weight loss is a slow process and one shouldn’t expect to lose the excess fat overnight since it took a long period of time to gain that weight in the first place. As we previously said, a gradual and slow weight loss will decrease the visceral fat deposits in a more efficient manner and eliminate any other medical complications that might arise.
You should always keep that in mind since it will help you stick to your training and diet plan. Nowadays, there are lots of smartphone applications that allow you to easily track your weight loss progress, MyFitnessPal being one of the most popular. Reaching out to people that support your fitness journey and goals and asking for encouragement in difficult times is always helpful. Research has shown that those who have people that they could be accountable to will be more prone to sticking with the fitness plan and achieve their goals.
4. Incorporate healthy habits in your lifestyle
Practicing meditation is an excellent way to decrease stress levels, or simply breathing deeply for a few minutes. If you are looking for ways to improve your health, it goes without saying that you should give up smoking if you already are a smoker, reduce alcohol intake, take up a physical activity and stop eating processed products that are high in unhealthy fats.
Always opting for healthier choices will increase your overall life quality and will quickly show itself on the scale. Don’t forget to get enough sleep and always give yourself a time to relax. Scientists have discovered that cortisol, the stress hormone, increases the depositing of visceral fat. That’s why it’s always a good option to meditate for 20 minutes, take up yoga, take a bath or go for a walk.