How to Lose Belly Fat: What you Need to Know
A tried-and-true method for reducing your risk of severe health issues.
Everyone wants to look good and feel good. Getting fit ranks high among most people’s personal goals, especially as we grow older. Who doesn’t want to know how to lose belly fat? When we are young, health and fitness take a back seat to fast food runs and binge-watching our favorite TV shows. But as middle age approaches, you begin to notice the direct relationship between what you eat and how you feel. You may even start to experience health problems, like high blood pressure, insomnia and most commonly: weight gain.
Few things disrupt your confidence like struggling to put on your favorite pair of jeans. You take a deep breath and stretch the waistband to no avail. You find yourself more tired than you used to be. You look in the mirror and just don’t feel right. However, weight gain can affect more than your self-esteem. In some cases, it can be very bad for your long-term health.
Belly fat, also known as visceral fat, is stored in the abdominal cavity and surrounds organs such as your pancreas, liver, and intestines. It hides beneath the visible surface fat, potentially increasing your chance of heart disease and type 2 diabetes. Some studies link visceral fat to stroke, high cholesterol levels, and inflammation.
How much belly fat is too much?
While not an exact metric, you can get an idea of where you stand by measuring your stomach. Take a measuring tape, and measure your waist around the widest part of your hips. On average, your waistline should be below 40 inches for men and less than 35 inches for women.
Keep in mind, that even thin people can have visceral fat. Fat, visible or not, can accumulate due to genetics and lifestyle. Typically, the more active you are, the less belly fat you will accumulate.
Even healthy-weighted individuals who keep a healthy diet, but fail to exercise are likely to have visceral fat.
Reducing belly fat is a challenge, but it is far from impossible. With dedication, determination and a desire to get in shape, anyone can reduce their belly fat. Doing so requires a balance of wellness in multiple aspects of your life. These factors work in tandem to allow your body to work to its fullest potential.
Follow a healthy diet
Whether you are aiming to lose belly fat or just tone up a bit, there is no alternative to a healthy diet. There is no one-size-fits-all miracle solution for weight loss. Nutritional guidelines give a decent framework for building a healthy diet. That said, every body is different. Consulting a nutritionist or doctor before starting your diet can provide insight into your body’s specific nutrient needs.
To burn belly fat, add these things to your diet.
Add soluble fiber to your diet – Fiber helps burn belly fat. A study conducted by Hairston reveals that adding 10 grams of soluble fiber to your daily diet can reduce your visceral fat by as much as 3.7% over a five year period. One cup of green peas, ½ cup of pinto beans, or two mid-sized apples all contain 10 grams of soluble fiber.
Avoid large quantities of alcohol – Modest servings of alcohol, such as a glass of wine, can have a positive effect on your health. Excessive consumption does the exact opposite. Mixed drinks and beer have high-calorie counts, sugar, and excessive carbs. It is easy to drink your way to an increase in belly fat. If you do drink, choose wines and low-calorie cocktails, avoiding mixers like soda and fruit juice.
Reduce your sugar intake – Studies show that high intake of sugar increases abdominal fat. Be aware of other names for sugar, like fructose and sucrose. To much sugar in your diet may lead to chronic diseases like fatty liver, heart problems, obesity and type 2 diabetes.
Increase the Protein in your Diet – It is difficult to build a proper weight loss plan without a high protein diet. Protein helps to make you feel full, decreasing your appetite over a longer period of time; similar to the effects of Adipex P. This decreased appetite leads to less binge eating or empty snacking, thus reducing your weight.
Cut down on carbohydrates – If you are serious about losing weight, then you should cut down your intake of simple carbohydrates. If you restrict your carbohydrate intake to less than 50 grams per meal, aiming for no more than 150 grams per day, you will burn belly fat. It is most important that you replace refined carbs with unprocessed, complex carbs. Think brown rice or quinoa instead of white rice. Your metabolic health should see a boost as well.
Say no to sugar sweetened beverages – Sweetened beverages have no place in a healthy HCG diet plan. Despite conscious efforts to lower your sugar intake, drinks are often filled with empty calories. These can increase fat in the liver and add extra pounds around the stomach. Soda, juices and sweet tea are notorious for high sugar quantities. Replace these with water, for the most part, supplemented with green tea and coffee.
Skip Fruit Juices– Though fruit juice contains many vitamins and minerals, they contain a lot of sugar, natural and artificial. Both can increase fat in your body. Limit yourself to 8 ounces of fruit juice per day, when on a diet.
Vigorous and regular exercise is not only good for weight loss, it is essential in burning belly fat. Aim for a minimum of 30 minutes, four days a week.
Walking is a great way to add exercise to your daily routine. Do so at a brisk pace so your heart rate increases and you begin to sweat. When you feel comfortable, start jogging for at least 20 minutes a day, four times a week. You will see similar results, in less time.
Working out on a treadmill, stationary bike and rowing machine are great options as well.
Increasing your heart rate for almost half an hour, for a minimum of three times in a week slows down the process of visceral weight gain.
You don’t even need to get a gym membership. Playing sports, like basketball or soccer with your kids, gardening, raking, and cleaning all benefit your body physically.
You can also do aerobic exercises and lift weights to reduce your visceral fat, but it is advisable to start these exercises under a trained professional.
The most important thing is to stay active.
Manage your stress properly
Everyone experiences varying levels of stress. The way you handle your stress has a tremendous impact on your overall health. If you want to burn belly fat, you need to be able to alleviate stress. There are many ways to go about this. Some prefer meditation and mindfulness practices. Others find solace in spending quality time with friends and family. Exercise is another great option. If you find yourself unable to let go of your stress, consider seeking a professional counselor that specializes in stress management.
With your stress under control, you can make better decisions in regards to your health. Stress often leads to emotional eating, lethargy and a lack of motivation. All of which, can lead to weight gain.
Get Some Sleep
Few people recognize the relationship between sleep and a healthy weight. People who are not able to sleep well gain more weight, including visceral fat.
In a study, conducted over a 5 year period, people who slept for less than 5 hours per night, or more than 8 hours every night gained more visceral fat than those who slept for 6-7 hours every night.
Sleep has a significant role to play when it comes to belly fat. There is a connection between sleep duration and the hormones ghrelin and leptin, which regulate hunger and stimulate the appetite.
If you are ready to discover how to lose belly fat and you need further assistance, just get in touch with Solutions Weight Loss – a medical weight loss Orlando facility. Take charge of your health, appearance, and well-being through a healthy diet, physical activity, stress management and quality sleep.
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