Shrink Belly Fat With Tai Chi Or Quigong
Maybe youve never tried it or perhaps youve seen a group of people practicing tai chi together in a public park but a recent research study from Hong Kong showed that this Chinese discipline of low-impact meditative movements could help trim waistlines in middle aged and older adults. This study, published in the June 2021 issue of Annals of Internal Medicine, found that people age 50 and older with central obesity who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time. The study authors wrote that tai chi health benefits similar to those of conventional exercise and thus provides an alternative and more amenable exercise modality for middle-aged and older adults to manage central obesity.
Calories Needed To Lose Weight
Losing, maintaining or gaining weight is all a matter of how many calories you eat versus how many calories you burn each day, according to the Cleveland Clinic. If you eat fewer calories than you burn through physical activity, you’ll likely lose weight. However, when you eat more calories than you burn, you’re likely to gain fat. The number of calories that your body needs, however, differs from person to person.
If you’re only interested in a rough estimate of how many calories you need to eat per day, you don’t need to take your height into account â just your age, gender and activity level. The more you move during the day, the more calories you need to take in to maintain your weight. For women, the USDA 2015-2020 Dietary Guidelines for Americans recommends:
- Age 19 to 25: 2,000 to 2,400 calories
- Age 26 to 50: 1,800 to 2,400 calories
- Age 31 to 50: 1,800 to 2,200 calories
- Age 51 to 60: 1,600 to 2,000 calories
- Age 61 and up: 1,600 to 2,000 calories
Men typically need more calories than women, but they can still use an estimate based on age and activity level. The Dietary Guidelines recommends:
- Age 19 to 20: 2,600 to 3,000 calories
- Age 21 to 35: 2,400 to 3,000 calories
- Age 36 to 40: 2,400 to 2,800 calories
- Age 41 to 55: 2,200 to 2,800 calories
- Age 56 to 60: 2,200 to 2,600 calories
- Age 61 to 75: 2,000 to 2,600 calories
- Age 76 and up: 2,000 to 2,400 calories
What Foods Should I Eat
Now you know your rough calorie goal, it’s time to talk about how to break it down into actual foods. Because, as many experts attest, there’s more to healthy weight loss than just hitting your magic number.
According to research published in The Journal of the American Medical Association , you should be focusing on the quality of the foods that make up your daily calorie intake, not just the quantity. The studyâs takeaway is simple: cut back on highly processed foods, refined grains and added sugar, and increase your intake of vegetables and whole foods.
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Do You Lose Face Weight First
Walking has been shown to reduce belly fat in a number of studies. However, it is still unclear if walking specifically reduces belly fat or if it simply helps you burn calories.
Still, because the benefits of walking are limited and most people only do it for short periods of time, it is probably not worth the investment to try walking for your whole life.
How Many Calories Should You Eat On Average
The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others.
When trying to lose weight, its important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more. Some people choose to combine the two, eating a little less while being more physically active .
Still, its important to ensure that youre eating enough calories to provide your body with the nutrients it needs, even if youre trying to lose weight.
The most important part of any weight loss plan is sustainability. This is why many experts recommend small calorie reductions to promote sustainable weight loss.
For example, many fad diets recommend restricting your calorie intake to around 1,0001,200 calories per day, which is not enough for most healthy adults.
Cutting your calorie intake too drastically not only causes several serious side effects but also increases your risk of nutritional deficiencies. It likewise results in metabolic changes that make long-term weight maintenance difficult (
Calorie needs for women can depend on their age, size, and activity level.
Most women between the ages of 1930 require 2,0002,400 calories per day to maintain their weight.
Women over age 60 generally require fewer calories and typically need to take in around 1,6002,000 calories per day to maintain their weight .
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How Long Does It Take For Females To Build Muscle
It depends on the individual but typically, it takes anywhere from four to eight weeks for female beginners to start seeing visible muscle gains. However, this timeframe can be shortened significantly if there is a focus on eating the right kinds of food and adhering to a strict fitness regimen which includes strength and endurance exercises.
Consistency and patience are also key, as it takes time for muscles to respond to the new stimuli you are providing them with. It is also important to note that women tend to be limited by their hormones when it comes to muscle growth, specifically testosterone.
This can mean that the muscle-building process for females may take longer than it would for men, but with the right plan in place even greater results can be achieved.
Wait What Even Are Calories
“All food gets broken down into energyand that measurement of energy is calories,” says Cassetty. So calories are simply a unit of energy. And every body, depending on age, sex, height, weight, and level of physical activity, needs a different amount of calories, per the Department of Health.
When it comes to weight loss and calories, the quality of the calories you’re consuming can also have a major impact on your weight loss goals. A 2019 study published in Cell Metabolism put 20 people on an unprocessed food diet and an ultra-processed diet for two weeks each. And the results showed that while on the processed food diet, participants gained two pounds and lost nearly two pounds with the unprocessed food diet. So be mindful of the types of calories you’re putting into your body, not just how many.
Are All Calories Created Equally
You may have heard of empty calories. These can be found in processed foods items that typically contain added sugar, trans fat and an unnecessary amount of fat and calories.
While you might get a boost of energy from consuming those foods, processed foods dont tend to have a good amount of fiber, minerals and vitamins. Those empty calories wont satisfy you, leading to food cravings. You may even feel tired or fatigued.
Instead, make sure you focus on eating a well-balanced diet full of fruits and vegetables, lean meats, whole grains, nuts and seeds.
Empty calorie foods commonly are designed for you to crave and consume those foods often and in large quantities which further leads to consuming excess calories and poor nutritional intake, explains Zumpano.
Whether youre trying to lose, gain or maintain your weight, figuring out how many calories will help you achieve your goal is key.
If youre unsure how many calories you need to eat each day, dont hesitate to reach out to a registered dietitian. They can take factors like your age, sex, medications, lifestyle, weight history, family history and activity level into account and provide you with information on how to tailor your meals and exercise.
Its important to understand how many calories youre consuming compared to how many calories your body needs. Although the source of where those calories are coming from is important, too.
What Causes Menopause Weight Gain
The hormonal changes of menopause might make you more likely to gain weight around your abdomen than around your hips and thighs. But, hormonal changes alone dont necessarily cause menopause weight gain. Instead, the weight gain is usually related to aging, as well as lifestyle and genetic factors.
For example, muscle mass typically diminishes with age, while fat increases. Losing muscle mass slows the rate at which your body uses calories . This can make it more challenging to maintain a healthy weight. If you continue to eat as you always have and dont increase your physical activity, youre likely to gain weight.
Genetic factors might also play a role in menopause weight gain. If your parents or other close relatives carry extra weight around the abdomen, youre likely to do the same.
Other factors, such as a lack of exercise, unhealthy eating and not enough sleep, might contribute to menopause weight gain. When people dont get enough sleep, they tend to snack more and consume more calories.
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How Can I Workout Where I Fall On This Equation
To understand if you are either sedentary, moderately active or active, lets break down what each term means according to Institute of Medicine Dietary Reference.
Am I sedentary, moderate or active?
- Sedentary means a lifestyle that includes only light physical activity you would do day-to-day, such as walking to the bus stop
- Moderate means physical activity equating to walking 1.5 to three miles per day, at a pace of three to four miles an hour
- If you have an active lifestyle, that means you walk more than three miles per day at three to four miles per hour in addition to daily activities you go about
Want to try and take this number to a more exact place? Then youll need to follow the formulas below.
Caloric Intake While Breastfeeding
A woman who is breastfeeding generally needs to consume between 450 and 500 additional calories a day. This means that a woman could be eating up to 2,900 calories a day if shes between age 19 and 25 and lives an active lifestyle.
Breastfeeding women are often also trying to lose weight after giving birth. However, limiting caloric intake during this time could affect milk supply. Additionally, breastfeeding mothers have nutritional needs, including at least two to three servings of protein a day, three servings of vegetables, two servings of fruit and whole grains such as whole-wheat breads and oatmeal. Breastfeeding women might also need to increase their water intake to satisfy thirst and produce milk.
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Faq #: Should I Eat Less Or Exercise More To Lose Weight
Research shows that the most efficient way to lose fat and maintain muscle is through a combination of calorie restriction and exercise. Specifically, strength training is the most beneficial kind of exercise for weight loss, but its also helpful to do a moderate amount of cardio as well.
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Using Weight Loss Calculators
Whether your goal is to lose weight, gain weight, or maintain your current weight, an online calculator can help. The calculator uses your sex, weight, height, and age to determine the number of calories you need to fuel your body for daily activity.
Then it adds the calories needed to gain weight or subtracts the calories required to help you lose weight. It can figure out how many calories you should eat to maintain weight as well.
Inputting accurate information can help determine your daily caloric needs. If you’re unsure how active you are during the day, keep an activity journal for a week or look at data from your fitness tracker to get a quick estimate.
Next, the calculator will ask you about your goals. It’s important to be realistic during this step. Try to set goals that you believe are attainable. Once you reach your goal, you can always set a new one.
If you are trying to lose weight, a healthy rate of weight loss is 0.5 to 2 pounds per week. If you are trying to gain weight, adding 1 to 2 pounds per week is a healthy goal.
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How Many Calories Should You Eat To Lose Weight
The number of calories that you need to lose weight depends on several factors.
To support sustainable weight loss, cut back on ultra-processed items like sugary beverages, ice cream, fast food, and high calorie snack foods. Furthermore, try increasing your physical activity.
A dietitian can help you determine your calorie needs and an appropriate calorie goal to support weight loss.
What Exercise Is For A Flabby Stomach
The best exercises for a flabby stomach are those that target the abdominal muscles, which include crunches, planks, and Russian twists. Crunches are an exercise where you lie down flat with your knees bent and feet on the floor before lifting your shoulder blades off the ground.
Planks are exercises where you hold yourself in a push-up position on your forearms and toes with your abs contracted. Russian twists involve sitting with your knees bent and then slowly rotating your torso from side to side using your abdominal muscles.
They can also be done with a medicine ball or weight in hand for an additional challenge. Additionally, incorporating a full body strength training routine that focuses on multiple muscle groups can help build core strength, which can improve posture and reduce stomach flab.
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Which Protein Is For Womens Muscle Gain
There is no single best protein for women looking to gain muscle. It is important to consider the benefits of different proteins and build a diet that includes a variety of them. Protein is the building block for muscle growth, so its important to consume enough to meet your muscle-building goals.
Some suggestions for proteins for womens muscle gain include:
* Whey Protein: Whey protein has the highest biological value of any protein, meaning its the most readily absorbed and used by the body. It also digests faster than other proteins, so its great to use after a workout.
* Egg Protein: Egg protein is a great source of protein that is rich in all the essential amino acids. Because of its slow rate of digestion, egg protein can provide your body with the necessary building blocks for muscle growth for an extended period of time.
* Soy Protein: Soy protein is a plant-based source of protein that is low in fat and a great alternative to animal-based proteins. Its also a good source of essential vitamins and minerals.
* Hemp Protein: Hemp protein is high in essential fatty acids, making it a great choice for women as it can help promote healthy skin, hair and nails. Its also a valuable source of fiber and other essential nutrients.
Overall, there is no one-size-fits-all answer when it comes to protein for women looking to gain muscle. Its important to make sure your diet includes some combination of the different proteins listed above.
How Many Calories Are Right For You
According to the U.S. Department of Agricultures Dietary Guidelines for Americans 2020-2025, adults should consume calories in these ranges:
Men who are sedentary should consume:
- 2,400 calories at age 18
- 2,600 calories at ages 19-20
- 2,400 calories at ages 21-40
- 2,200 calories at ages 41-60
- 2,000 calories at ages 61 and older
Men who are moderately physically active should consume:
- 2,800 calories at age 18-25
- 2,600 calories at ages 26-45
- 2,400 calories at ages 46-65
- 2,200 calories at ages 66 and older
Men who are physically active should consume:
- 3,200 calories at age 18
- 3,000 calories at ages 19-35
- 2,800 calories at ages 36-55
- 2,600 calories at ages 56-75
- 2,400 calories at ages 76 and older
Women who are sedentary should consume:
- 1,800 calories at age 18
- 2,000 calories at ages 19-25
- 1,800 calories at ages 26-50
- 1,600 calories at ages 51 and older
Women who are moderately physically active should consume:
- 2,000 calories at age 18
- 2,200 calories at ages 19-25
- 2,000 calories at ages 26-50
- 1,800 calories at ages 51 and older
Women who are physically active should consume:
- 2,400 calories at age 18-30
- 2,200 calories at ages 31-60
- 2,000 calories at ages 61 and older
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Don’t Forget To Enjoy Lunch
Everyone knows how important it is to eat breakfast and dinner, but lunch often takes the backseat. Most people are either eating their lunch in front of their computer or skipping the meal entirely due to busy schedules. But taking time to sit down and eat your lunch is crucial to your weight-loss goals. It not only keeps your blood sugar levels stabilized throughout the day, but it also helps you avoid overeating at dinnertime.
Salads are always a great lunch choice, but just because youre digging into a big bowl of greens doesnt mean any topping goes. Salads you order out are often too big, so you want to be sure your salad is built appropriately when it comes to the ingredients, says Gans. Rules to remember:
- Dont double up on fat or the protein. Choose a small portion of nuts, cheese, or avocadonot all threeand either a lean meat, like grilled chicken, or hard-boiled eggs, but not both.
- Load up on veggies. Feel free to pile on as many raw veggies as youd like. Theyre filled with fiber to keep you full, and theyre low in calories, so youll naturally be cutting back.
- Have salad dressing on the side. This gives you control over how much you use, which you dont have when most lunch places will pour it in and mix it up for you. Many salad dressings, especially the creamy ones, can be fat-laden, sodium-saturated calorie bombs.