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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: Skip the Gym and Lose Body Fat at Home With These 7 Strategies

For many people, reducing body fat is one of the top reasons they exercise. A balance of exercise and diet can lead to a whole-body trimmed physique. As little as  daily can benefit you greatly.

Despite what you may have heard, you can’t target a specific area for fat loss. Many studies have disproven spot-reduction techniques, such as abdominal exercises or upper-body resistance training. Fat cells from all over the body can be broken down when we exercise; they don’t break down in one specific area.

Another great exercise idea to lose body fat is to start running or jogging. Like walking, you can do it around the neighborhood or in a park, so it’s free. If you are concerned about the weather, you can also find an indoor track at a gym or community center. You can also consider getting a to run or jog at home. 

Sprint training is especially good at busting the fat, where you switch how fast you run every several seconds. The Centers for Disease Control also recommends 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity activity or a mix of the two every week. The CDC lists walking at a rate of a 15-minute mile as moderate activity and jogging or running as vigorous.

5. Focus on high-intensity interval training

This type of exercise, often shortened to HIIT, is where you exercise as hard as you can for short bursts and then spend some time doing lower-intensity training. A perk with this exercise is that it can be any activity that gets your heart pounding, from jumping jacks to stair climbing, so it’s customizable based on how much room you have and what equipment you have around.

It’s a fat buster too. It may result in a modest reduction of overall and abdominal fat.

You can do 30 seconds to several minutes of hard-as-you-can working out and then one to 5 minutes of recovering with a lower-intensity exercise level. These workouts typically go for about 30 minutes, including 5-minute warm-ups and cool-downs, but can be tailored to suit comfort and fitness levels. Typically, the aim is to do these sessions five times a week.

6. Eat the right foods

You can also focus on your . While there are no foods that’ll magically burn your fat, there are foods that can increase your metabolism. Most of these foods are high in protein and good-for-you fats, making you feel fuller longer.

Some foods to incorporate into your diet if you’re trying to reduce fat, as listed by the CDC, Healthline and the World Health Organization, include:

• Fat-free, sugar-free yogurt, such as Greek yogurt.
• Fatty fish like tuna, herring or salmon.
• Eggs.
• Veggies.
• Fruit.
• Green tea.
• Whey protein.
• Olive oil.
• Beans.
• Grilled chicken.

7. Get enough quality sleep

We tend to associate burning fat with endless exercise and painfully restrictive diets. Getting a good amount of can also help get rid of the fat. Staying awake for too long can make us eat sugary foods to stay awake, give us tired and ineffective workouts, and may even contribute to , leading to poor workout recoveries.

One study found that not getting enough sleep decreased the proportion of fat weight loss by 55%. Another found that better sleep quality was linked to more weight and fat loss. Another study found a positive relationship between sleep duration and body fat loss.

The Mayo Clinic recommends adults get seven or more hours of sleep at night. Sleep needs can vary by individual, so adjust higher if seven doesn’t quite feel like enough. 

Too long; didn’t read 

You have many different options when it comes to losing fat at home. You could try walking, running, high-intensity interval training or bodyweight training, all of which have studies to back up their fat loss capabilities.

You might also try adjusting your diet. Eat foods that are low in saturated fat and sugar and ones that can keep you full longer. Opt for high-protein or low-calorie foods like grilled chicken, beans, eggs or green tea. You can also try intermittent fasting. 

Finally, make sure you are getting enough sleep. A good amount of sleep is also associated with fat loss.
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