A common misconception about weight loss is that it can spot reduce fat loss—exercise to get rid of weight in a specific area. This has been refuted by many studies, although it is still given as weight loss advice. Instead of targeting a certain part of the body, weight loss occurs throughout the body. According to the Mayo Clinic, it is healthy to lose about 1 to 2 pounds a weekwhich would imply burning 500 to 1000 calories more than you eat per day.
How many calories in a day?:USDA guidelines for men, women, and children
How to lose belly fat
diet and exercise are two ways to lose weight. While it’s important to watch what you eat, be careful not to fall victim to fad restrictive diets promising rapid weight loss, as they can be unhealthy and counterproductive, according to Spectrum Nutrition.
Johns Hopkins researchers found that people who ate a The low-carb diet lost more weight. (an average of 10 pounds more) than people who ate a low-fat diet. strength training Additionally, moderate aerobic exercise can help you lose weight by building lean muscle mass, which causes you to burn more calories throughout the day.
Examples of moderate aerobic exercise:
- walk briskly
- tennis doubles
- Swimming laps (20 minutes)
- Dancing (30 minutes)
- Playing volleyball (45 minutes)
How much physical activity should an adult have each week?
Mayo Clinic advises at least 150 minutes of moderate aerobic exercise per week to achieve weight loss. This number varies depending on your weight loss goalsaccording to Johns Hopkins Medicine.
Plus:Is our view of weight loss starting to change?
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