How To Reduce Weight And Abdominal Fat?

Hello! Thank you for writing. The best way is exercise in combination with a healthy diet. Diet doesn t mean starvation it means to eat healthy foods in controlled portions. Energy balance . The basic components of energy balance include energy intake, energy expenditure, and energy storage.1 Body weight can change only when energy intake is not equal to energy expenditure over a given period of time. Humans take in energy in the form of protein, carbohydrate, fat, and alcohol. Humans expend energy through resting metabolic rate (RMR), which is the amount of energy necessary to fuel the body at rest; the thermic effect of food, which is the energy cost of absorbing and metabolizing food consumed; and the energy expended through physical activity. RMR is proportional to body mass, particularly the amount of fat-free mass. The thermic effect of food is proportional to the total food consumed and, in a typical mixed diet, makes up 8% to 10% of total energy ingested. The energy expended through physical activity, the most variable component of energy expenditure, consists of the amount of physical activity performed multiplied by the energy cost of that activity. When energy intake exceeds energy expenditure, a state of positive energy balance occurs, and the consequence is an increase in body mass, of which 60% to 80% is usually body fat.2 Conversely, when energy expenditure exceeds energy intake, a state of negative energy balance ensues, and the consequence is a loss of body mass (again with 60%–80% from body fat). Any genetic or environmental factor that affects body weight must act through 1 or more component of energy balance. So for example Breakfast 7:30-8:00 one small crepe made by yourself with flour and water with 1/2 banane and 3 walnuts. 1 glass of milk with low fat percentage. 10:30-11:00 one fruit 13:30-14:00 180 gram salmon or another fish 1 and half cup of salad( whatever you want) one fruit 17:00-17:30 one fruit dinner 19:30-20:00 one slice of brown bread with one tablespoon of cottage cheese and one boiled egg. Exercise : go to the gym, running everyday for 30-40 minutes drink a lot of water. Thank you. Best regards.