To lose belly fat and build muscle mass, all you have to do is make a few lifestyle changes.
Follow a high protein diet. Mayo Clinic experts say you can preserve lean muscle mass, reduce body fat, feel full, and lose weight by eating foods that contain lots of protein. But make sure you eat your protein in moderation. According to current scientific evidence, consuming 2.4 mg of protein per 1 kg of body weight per day can build muscle mass in a calorie deficit. But for this you need to eat lean protein: chicken, fish, vegetable proteins.
Add weight lifting to your routine. Circular training, that is, performing various exercises in one workout, will be especially useful. You can also try a split program.
Do cardio at least five times a week. This type of exercise is good for the heart, blood flow and is also great for burning calories. For example, you can run, jog, ride a bike, swim.
Manage stress and sleep well. Lack of sleep and high stress levels are known to be associated with weight gain. You can add yoga and meditation to your daily or weekly routine to find inner peace. Healthy sleep can be achieved by sleeping in a dark and cool room, avoiding caffeinated beverages at the end of the day, turning off blue screen devices long before going to bed, and sleeping on a comfortable bed.
Maintain a generally healthy diet. In other words, you must establish healthy eating habits. In addition to lean protein, the diet should include vegetables, fruits and healthy fats. Polyunsaturated and monounsaturated fats can be found in avocados, nuts, and seeds.
News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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