How to lose belly fat? Below are the vital tips you need to follow to look slimmer and stay healthy as quickly as possible. Excess belly fat is one of the reasons why many people want to lose weight and completely commit to a total lifestyle change if necessary.
These extra inches around your midsection are a serious matter, and it is not just because it makes it difficult for you to squeeze into your clothes. Excess fat in your belly has a far more negative impact to your health than most people think.
Too much visceral fat located beneath your abs muscles and surrounding your digestive organs poses a great risk to your health. This type of fat produces excess hormones that can throw your whole physiological system out of balance and put you at risk of coronary diseases, type 2 diabetes, other chronic diseases and even cancer.
So what should you do to lose the extra inches off your waist?
How to lose belly fat:
1. Exercise Regularly
Exercising is crucial if you want to burn fat. By adding at least an hour of aerobic exercises everyday, you can burn at 500 calories or more at each cardio session.
There are many different kinds of aerobic exercises and there certainly will be some that can interest you, such as zumba, HIIT, body pump and body combat, boxing fit, insanity classes and many others.
But if you haven’t been physically active lately, start out slowly by walking briskly every morning. You can also go to the gym where you can get the professional’s help of a coach. They can provide an exercise program that tailored to your fitness level.
2. Eliminate Sugar
There’s no better way to fuel your body while losing weight then by burning your fat storage. The best way to achieving this goal is by cutting sugar out of your diet, so that you use fat as energy, not sugar.
Your body is only built to handle one to two teaspoons of sugar a day. Any more than that can potentially be converted into belly fat, and it will. This is why we have an obesity epidemic in this country as people eat way too much sugar.
So instead of drinking artificial fruit juices, opt for plain water. Avoid donuts, cakes, candies or any foods that contain sugar. Replace the above with fruit, which have less sugar content and are full of the nutrients you need for your gym sessions.
3. Pump your Protein Up
If you wish to avoid overeating, protein can help control your hunger pangs and cravings. Because it takes slower to digest, you will feel fuller for longer periods of time. Likewise eat more fiber carbs like vegetables, which are slow to metabolize.
If you are undergoing a tough exercise routine to lose weight, eating more protein can also assist you in rebuilding your muscle and help in quickly recovering from cellular tear caused by extensive work out.
4. Cut Carbs And Eat Whole Foods
Eating refined carbohydrates such as rice, pasta, bagels, bread and cookies will do no good to your overall health. The sugars in these carbohydrates are easily broken down and absorbed by the intestines, causing your insulin levels to spike up and store the sugar into fat.
Instead of eating these foods, focus on nutrient-dense and fiber-rich carbs. They can be found in vegetables such as kale, broccoli, Swiss chard, lettuce and many other leafy green vegetables. These low-glycemic foods will help you burn belly fat and utilize it as fuel.
5. Healthy Fats Are Your Friends
Saturated and trans fats are the kind of fats that you want to avoid. They are usually found in baked goods and in grain-fed meats. But healthy fats can quell your appetite, cut your daily calories intake and improve your metabolism.
Healthy fats like omega-3 found in fish, butter, olive oil, avocados and nuts are essential to the human body. They help lower down your blood cholesterol and neutralize free-radicals.
When you include essential fats like omega-3 as a requirement to your daily diet, you will also prevent certain diseases like chronic inflammation, arteriosclerosis and stroke.
6. Get Rid Of Your Vices
Living a healthy lifestyle requires commitment, and this includes quitting your vices. Drinking alcohol and smoking will only cancel your efforts in trying to lose weight.
7. Drink Plenty Of Water
Since you transitioned your diet to eating more fiber-rich foods, you need to compensate this by drinking more water to prevent constipation. Fiber helps cleanse your colon but it also requires a lot of water to do its job.
Your cells work at their best when you hydrate your body well. And because exercising makes you sweat a lot, you will need to rehydrate yourself with water to maintain your physiological balance.
Drinking more water also helps suppress your appetite and prevents you from overeating, so make sure to carry a water bottle wherever you go.
Trying to lose your belly fat is not just about eating less and exercising more. You need to commit to a healthy lifestyle change in order to achieve the results you want, and maintain them. Minor slip offs are inevitable to a goal such as this, but you just have to brush them off and continue working hard for that smaller waist and fitter body you so much desire.