There are many ways to lose belly and arm fat, including dietary adjustments, aerobic exercise and strength training. The following are specific recommendations:
I. Dietary adjustments
Controlling total calorie intake: Reducing the total calorie intake of food each day is the key to weight loss. You need to make sure that your daily calorie consumption is greater than your intake.
Increase protein intake: Protein helps maintain muscle mass and boosts metabolism, while also giving a sense of satiety. It is recommended to consume 1 g/kg body weight of protein per day.
Decrease carbohydrate intake: Excess carbohydrates are converted into fat and stored in the body. If you want to lose weight, you can limit your carbohydrate intake to less than 50 grams per day.
Two, aerobic exercise
Aerobic exercise helps to burn fat all over the body, including belly and arm fat. It is recommended to do at least 150 minutes of aerobic exercise per week, such as jogging, swimming and dancing. These exercises promote fat burning throughout the body and will also help reduce belly and arm fat.
Three, local strength training
Local strength training for the stomach and arms is also important. Here are some recommended exercises:
Sit-ups: Sit-ups can be targeted to exercise the stomach muscles, while promoting fat burning. It is recommended that you perform 10-15 minutes of sit-ups every day.
Push-ups and planks: These two exercises require the stomach to be tensed to complete the exercise, so they help to strengthen the core muscles and lose fat. You can gradually increase the exercise time according to your own degree of adaptation.
Dumbbell or barbell curls: These exercises work the muscles in the arms, especially the biceps. Train with appropriate weights and perform 3-4 sets of 8-12 reps per set.
Four, other suggestions
Abdominal breathing: Maximum outward expansion of the abdomen during inhalation and natural depression of the abdomen during breathing can help promote blood circulation and fat consumption in the body.
Massage and patting: When taking a shower or resting, you can massage and pat your stomach and arms, which can help promote blood circulation and eliminate edema.
In summary, losing belly and arm fat requires comprehensive consideration of diet, aerobic exercise and local strength training. At the same time, it is necessary to maintain patience and persistence in order to obtain ideal weight loss results.