Burn belly fat - Burn body fat 3 mile leslie sansone s walk at home
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Updated: May 12,2023





The Truth About Belly Fat. Surprise: Everyone has some belly fat, even people who have flat abs. That's normal. But too much belly fat can affect your health in a way that other fat doesn't. Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs. It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people. Even thin people can have too much belly fat. It's more about how active you are than your pants size. Deep Belly Fat. You need some visceral fat. It provides cushioning around your organs. But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer. The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine. If you gain too much weight, your body starts to store your fat in unusual places. With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine. How Much Belly Fat Do You Have? The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check. Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level. For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man. Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline. “What we’re really pointing to with the apple versus pear,” Hairston says, "is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat." Thin People Have It, Too. Even if you're thin, you can still have too much visceral fat. How much you have is partly about your genes, and partly about your lifestyle, especially how active you are. Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat. The key is to be active, no matter what size you are. 4 Steps for Beating Belly Fat. There are four keys to controlling belly fat: exercise, diet, sleep, and stress management. 1. Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual. To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week. Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD. Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up. “Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says. If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program. 2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first. Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans. “Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says. 3. Sleep: Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture. 4. Stress: Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself. “If you could only afford the time to do one of these things," Shively says, "exercise probably has the most immediate benefits, because it gets at both obesity and stress.” Show Sources. National Heart, Lung, and Blood Institute: “Assessing your weight and health risk.” Mayo Clinic Women’s Health Source , June 2011. Dedert, E. International Journal of Psychiatry in Medicine , 2004. Hairston, K. Obesity , published online June 16, 2011. Hairston, K. Sleep , March 2010. Heinrichs, M. Biological Psychiatry , Dec. 15, 2003. Kilpeläinen, T. Nature Genetics , published online June 26, 2011. Lewis, T. American Journal of Epidemiology , June 1, 2011. Noble, R. Western Journal of Medicine , April 2001. Slentz, C. American Journal of Physiology – Endocrinology and Metabolism , published online Aug. 16, 2011. Carol Shively, PhD, professor of pathology-comparative medicine, Wake Forest School of Medicine, Winston-Salem, NC. Kristen Hairston, MD, MPH, assistant professor of endocrinology and metabolism, Wake Forest School of Medicine, Winston-Salem, NC. Tuomas Kilpeläinen, PhD, assistant professor, The Novo Nordisk Foundation Center for Basic Metabolic Research, Copenhagen University; former epidemiologist, Institute of Metabolic Science, Medical Research Council, Cambridge, U.K. Cris Slentz, PhD, assistant professor of medicine, Duke University, Durham, NC.


How Many Calories Do You Burn With Leslie Sansone? Asking how many calories you'll burn during a workout is a very loaded question indeed. Instructors for specific fitness programs don't tend to provide an exact number of calories you'll burn, because calorie burn is so dependent on factors like your age, weight, gender and intensity level. Video of the Day. Leslie Sansone's line of walking programs is no different. The fitness instructors don't ever give an exact number, but for this program they're willing to admit to a 100- to 150-calorie burn for every mile you walk. Leslie Sansone doesn't divulge how many calories are burned with one of her workouts — but depending on factors like your weight and intensity, you can burn between 100 to 150 calories per mile. Walking Program Averages. According to Harvard Health Publishing, a 125-pound person can expect to burn about 120 calories by walking for 30 minutes at a relatively slow 3.5 mile-per-hour pace. A 185-pound person can expect to burn roughly 178 calories walking for the same amount of time at the same pace. Sansone's workouts also include moves such as side-stepping, high-knees walking and kicking moves, which add more intensity and result in more calories burned. While age, gender, and intensity level always come into play, it's safe to assume that Sansone's walking programs are, at the very least, equivalent to low-intensity walking. Adding Toning Moves. In more advanced programs, Sansone incorporates upper-body and lower-body toning moves with the use of her "toning belt" as well as resistance tubing or bands and "booster" activities like squats. The act of moving your limbs against resistance is a form of strength training. Strength training burns calories in itself — and when performed while you're walking means more calories burned than if you were only walking. These workouts have another, perhaps more long-lasting effect as well: Muscle burns calories more efficiently than fat, so by building muscle, you'll have the potential to burn more calories even when you're not actively engaged in exercise. According to Sansone's blog, you can expect to burn roughly 100 calories per mile walked without boosters and about 125 to 150 calories per mile when using boosters. Ways to Gauge Intensity. If you want to get a more accurate assessment of your calorie burn, start by wearing a heart rate monitor while you do the workouts. The ideal range for calorie burning and fat loss is a heart rate that is between 60 and 80 percent of your maximum heart rate, according to ExRx.net, so if you're within that range, you'll know you're exercising at an intensity that will yield at least some results. The most general way to calculate your maximum heart rate is to subtract your age from 220, says the Cleveland Clinic, though a doctor or exercise specialist can help you get a more accurate reading. Calories Based on Heart Rate. For an even more accurate assessment of the number of calories you've burned during your workout, note your heart rate during the workout, and then enter it into a formula presented in an article published in March 2005 in the Journal of Sports Science that assesses your calorie burn based on age, gender, weight in kilograms and heart rate: Men: Calories per minute = (-55.0969 + 0.6309 x heart rate + 0.1988 x weight in kilograms + 0.2017 x age) / 4.184. Women: Calories per minute = (-20.4022 + 0.4472 x heart rate - 0.1263 x weight in kilograms + 0.074 x Age) / 4.184. Burn belly fat - Burn body fat 3 mile leslie sansone s walk at home



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