![]() X Trustworthy Source USDA Center for Nutrition Policy and Promotion U.S. To get in enough protein, aim to have a 3-4 oz serving at each meal and a 1-2 oz serving at each snack.X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source This eating pattern can really target the fat found in love handles. Many studies have shown that a lower carb, higher protein diet helps you lose the fat store in and around your abdominal organs.X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source This combination of foods helps you lose weight, but specifically the body fat stored around your stomach. Very low calorie diets may result in nutrient deficiencies long-term.įocus mostly on lean protein, fruits and vegetables. Though anything under 1200 calories is not sustainable in the long run and is not recommended.X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Eating within this range can help you lose 1-2 pounds per week when coupled with regular exercise. If your goal is to drop the weight quickly, then reduce your intake by 500-750 calories each day.There are also plenty of free online calorie counters/calculators available that help you keep track of your calories and look up the calorie content of various foods. Calculate the amount of calories you eat in a day by reading food labels and keeping a food journal.If you want to get rid of your love handles, you will have to lose overall body weight by reducing the amount of calories you consume on a daily basis. Unfortunately, there is no way to lose fat from one region of the body only. This article has been viewed 385,830 times. In this case, 97% of readers who voted found the article helpful, earning it our reader-approved status. WikiHow marks an article as reader-approved once it receives enough positive feedback. There are 19 references cited in this article, which can be found at the bottom of the page. Brendon holds a BS in Kinesiology from the University of Massachusetts Amherst. Brendon has worked as a Program Director for Mike Boyle Strength and Conditioning (MBSC) and earned his massage therapy license from the Cortiva Institute-Boston. ![]() With 17 years of experience in the fitness industry, Brendon specializes in strength and conditioning, and his company CSFC has certified over 3,000 trainers in over 20 countries. Brendon Rearick is a Personal Trainer, Strength Coach, Fitness Program Director, and co-founder of Certified Functional Strength Coach (CSFC), a fitness education company in the San Francisco Bay Area. Cardio for weight loss options include:įor best results, try to fit in 20 to 40 minutes of cardio per day, at least 4 times per week.This article was co-authored by Brendon Rearick. Regular cardio exercise will help your burn calories and blast fat throughout your body. Ideally, have someone spot you while you do this exercise to make sure that the dumbbell is being held securely and correctly. When you first attempt this exercise, make sure to use a low-weight dumbbell so that you can get a feel for what you’re doing. ![]() ![]() Try to keep your arms straight the entire time you’re lowering the dumbbell. Slowly lower the dumbbell back over your head and toward the floor. It’s best to hold it by the opposite side of the weight, with your thumbs wrapped around the bar, to keep the weight from falling on top of you. Holding a dumbbell so that one of the sides of the weight faces you, hold it straight over your chest at arms’ length. This exercise is done while lying flat on a workout bench. ![]()
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