A few words about belly fat
One of the most common questions I get is how to lose belly fat. Belly fat is actually the most dangerous type of fat – besides aesthetics, large waist lines are indicators of many types of diseases.
It is true that belly fat is one of the most common types of fat. It is widespread all over the world in both men and women. Fat that is gathered around your waist is extremely unattractive when it comes to beauty and appearance. Even more, fat on your belly is enormously harmful to your health. Excessive body fat around the middle linked to smaller brain, study says. It dramatically increases the likelihood that you may suffer from diabetes. It also generates and speeds up the creation of cholesterol and triglycerides which are the first stages of heart attack and stroke.
It is an tremendously urgent and important issues to lose your belly fat and get a flat stomach not only for aesthetic reasons but also for health reasons. I decided to carry out a research and find ways that can help you burn your belly fat and gat into an amazing shape.
Read below some ways to reduce your belly fat:
Reduce your calorie consumption
I could not emphasize more how essential it is to lower the amount of calories you consume to see you belly fat disappear once and for all. Stick to a strict diet where you do not consume more than 2200 calories for men and not more than 2000 for women. Always watch what you eat so that you can assess the total amount of calories per day. To achieve that, consult a calorie calculator so that you are fully aware of the numbers of calories you food contains and how many of them you consume every day. Set a target to reach a calorie deficit per week and you will definitely see what you are gradually losing your fat.
Consumer calcium to lose belly fat
Dairy products contain huge amounts of calcium which significantly contributes to belly fat loss. Calcium also deters the accumulation of any more fat. If you want to see blatant difference to your fat loss endeavor start consuming dairy products.
Stop the alcohol
Do I Carry a Dangerous Amount of Belly Fat? If you regularly drink alcohol then the answer to this question is yes. Alcohol contains a great percentage of calories and therefore it definitely plays a huge role in the formation of fat on your stomach area. It is plain and simple: alcohol gives a belly which is exactly what you want to avoid. If you stop the consumption of alcohol you will see a clear reduction on your belly fat. Keep also in mind that alcohol does not contain any nutritional elements whatsoever which means that it is not beneficial to you from any perspective.
Eat More Protein
Protein will definitely accelerate your fat-burning endeavor. When you consume foods with high protein levels you lose your belly fat much quicker simply because your body spends more energy on its attempt to process the protein than other nutrients such as carbs and fat.
This is the reason why diets that are based on protein are much more effective and quicker and will undeniably give you very good belly fat-losing results. The more protein the better for you so, make sure that you include whole protein in each of your meals.
Include cardio in your weekly workout
Cardio exercise is without a doubt one of the most effective ways to drop your stomach fat and obtain a sexy middle section. With cardio, you make your heart and your muscles work at a steady pace. You do not just fight and eliminate your belly fat but, even more you deter the formation of any more fat on your stomach area.
Also, if you are serious about losing your belly fat, start practising Interval Training or High Intensity Interval Training (HIIT). With HIIT, you increase by 50% your fat-loss compared with a low-intensity cardio. It is based on a formula of a cardio period of low intensity followed by a period of high intensity. It lasts less time and it produces better results.
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Get rid of your stress
Stress and belly fat are related. It is simple as that. Stress produces fat because it makes you hungry. At that time you tend to eat more to relieve your stress and to calm yourself and you only end up storing fat on your abdominal area. It is this stress hormone called cortisol that your body releases when you have stress.
The hunger you get when you are stressed goes directly on your waist in the form of fat. Cortisol sends fat on your waist on a constant basis, everyday, day and night, since you have stress and you most likely have chronic stress.
Reduce the carbs you eat
Carbs will give you energy. However, if you eat too many carbohydrates your body converts them into fat which goes directly on your belly. Lower your carbs intake. Eat foods rich in protein together with fruits and vegetables and leave the potatoes, pasta and rice only for your post-workout meals.
Keep in your mind that your body cannot metabolize too many carbohydrates as it simply does not need so much energy. Eventually, the sugar in the carbs turns into fat.
Lose your bulge with abs exercises
Belly fat is all about your abdominal area and how ripped, toned and defined you abdominal muscles are. Tone up your abs with a series of abs exercises such as double Leg lifts, leg raises, double leg circles, double leg reverse crunches and scissors to see your belly fat reduced and even completely eliminated.
Combine cardio with abdominal exercises and they will strengthen you abs and make them firm and nicely-shaped. With this way, you are not only losing your belly fat but you are also building your belly muscles.
Drink water to boost your metabolism
Water is essential for you that you want to see your belly fat reducing. A steady and consistent drink of water speeds up your metabolism and thus it vitally contributes to gradually eradicate the fat from your stomach area. Drink at least 8 glasses of water every day. I would advise you to drink even more than that. Always carry a bottle of water with you even when you are out of your home. Remember, you must drink sufficient amount water not only for metabolism reasons but to keep toxins away from your body as well.
Consume more fiber
With fiber, you get the belly fat loss that you are looking for since it decreases you insulin and it accelerates the burning of your fat on your stomach area. Make sure that you get more fruit and vegetables on a daily basis as they contain great amounts of fiber on their skin.
Research has shown that people who consume fruits and vegetables have a much leaner and slimmer waist. Therefore, do not peel the skin from apples or potatoes not only for the fiber that exists there but also for the huge amount of minerals and vitamins that it contains.