You may have started a weight loss diet recently or the idea may have just crossed your mind. If so, perhaps one of the most common questions has crossed your mind: Can you lose weight without doing a lot of exercise?
Regarding this, what is clear is that a balanced diet, such as the one provided by the Spanish Mediterranean diet, and physical exercise are always the most effective way to achieve this. However, there are a number of strategies that can help you lose weight without spending hours in the gym.
And we are not only talking about taking into account all the anti-inflammatory foods and superfoods, but also about different strategies that you can gradually incorporate into your routine to help you achieve a Healthy weight already reduce belly fat, which affects women even more. Take note.
Why does more fat accumulate in women?
There are several reasons why women have a higher percentage of body fat than men. But one of the main reasons is found in hormonal differences. And it is that women have higher levels of estrogen, something that can contribute to a greater accumulation of body fat.
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On the other hand, estrogen can also influence fat distribution, causing women to store more fat in the area of the hips, thighs, and buttocks. All of this together with the fact that women have on average between 6% and 11% more body fat That men. One of the main reasons has to do with the possibility of pregnancy and it is precisely that body fat that serves as a source of energy to feed the baby itself from her reserves.
Added to this is another stage of changes in the life of any woman with the arrival of menopause. Among these changes there is a decrease in estrogens that produces a increase in adipocytes or fat cells, which are responsible for storing energy in the form of fat. This, together with the fact that our metabolism slows down during this stage and needs to burn less energy and therefore less fat, can end up causing that dreaded belly to appear.
An increase in volume in the abdominal area that may cause us not to feel comfortable with our body, but also in excess may end up causing obesity, increase in white fat in this area, heart and cardiovascular diseases, type 2 diabetes, hypertension, etc.
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It is for all this, so losing abdominal fat by losing a few kilos or simply trying to control our weight, always following the advice of a specialist or our doctor, can be essential to protect our health.
How to lose weight and lose abdominal fat with little exercise?
As we have anticipated, although physical exercise and a balanced diet are key, it is also possible to incorporate into your day to day a number of strategies that you can help you reduce that body fat in a short time and without hours of strenuous exercises.
Reduce daily calories
In order to carry out an effective weight loss, one of the keys is to be able to burn more calories than we eat, hence exercise is a fundamental part of that weight loss. The key is to achieve a calorie deficit and maintain it, in order to get excess fat in the body. To achieve this, it is best that you always consult your particular case with an expert nutritionist or a specialized dietitian, so that it is he who indicates the recommended number of calories and the best diet with the necessary nutrient load to get them.
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Set aside the sugar
In sugar, the calories are especially concentrated and this is added to the fact that they practically do not have any type of nutritional value. An ingredient that in addition to raise your insulin levels in the body (directly related to obesity), the only thing it will cause is that you accumulate extra kilos and that fat tends to be stored faster.
Reduce the amount of cereals
Insulin levels also tend to rise with grain consumption, which can also lead to weight gain. Precisely for this reason, nutrition experts often recommend eliminate bread and rice from the diet white or reduce its consumption. And it is that, they are still foods high in calories, not satiating and with which it is easy to fall into excess. It is best to replace them with whole foods such as oats, barley, quinoa, or brown rice.
Increase the amount of fiber
Go for complex carbohydrates like peas, lentils or chickpeas. These foods are packed with fiber and are key to helping reduce body fat. With just six grams a day of any of these foods you can get satiated and enjoy its health benefits.
Also consume some fruits full of fiber such as kiwis or bananasThese will also make you feel full of energy and will load you with vitamins.
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strength training
Contrary to what is often thought, cardio exercises are not essential for weight loss. And it is that, although this type of exercises can help you achieve that calorie deficitstrength exercises will also make this loss continuous and long term.
With strength training, you will not only achieve that calorie loss, but they will also help you build muscle and burn calories even faster.
Try high intensity exercise
If what you want is to lose abdominal fat, exercises with high intensity intervals are key to achieving it. A point in favor of this type of exercise is found in that it won’t take you longor perform them. Some of the ones you can do are squats, push-ups, burpees…
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sleep and rest well
Although diet and exercise are fundamental to losing fat and staying healthy, the importance of sleeping and resting properly should not be overlooked either. And it is that, science has shown how the lack of sleep can increase the stress hormone (cortisol), which increases to keep the body at full capacity. Given this, it is likely that you will experience fatigue, cravings and less energy, something that can influence the effectiveness of that plan to achieve weight loss.
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