[dropcap]S[/dropcap]ummer is almost here, so it’s just about time to say goodbye to your belly fat.👋 It’s never an easy process, but we have some powerful advice for you. Simply stick to these simple rules and you’ll drop your belly fat like never before!
I know that losing fat is generally hard. Your belly area is probably even harder. However, it’s definitely the most critical part of your body that you really have to pay attention to. And not only because you want to look good in your bikinis, but also because of your health.
All Fat Is Not The Same Fat
You might think that fat is fat and it’s irrelevant how it’s distributed. However, this is not true.
Most of your body has so-called subcutaneous fat. This is the fat that’s distributed just under your skin, which you can easily grab with bare hands. This fat is less dangerous.
However, your belly and its surrounding area have a different type of fat, called visceral fat. Now, this is the nastier one. Visceral fat lies within the spaces around your internal organs and can affect how your body functions.
Therefore, your belly area is the most dangerous part of your body in terms of fat. According to the Journal of the Growth Hormone Research Society and the International IGF Research Society, abdominal fat access carries the following health risks.
- Cardiovascular disease
- Glucose intolerance
- Insulin resistance
Now you know why you should pay attention to your belly area, but let’s see how to do it!
5 Tips To Lose Belly Fat Effectively
1) Do the right kind of exercise
Exercising is really important for living a healthy life in general. And if you want to lose fat you can’t avoid it at all. However, it’s not just about quantity, it’s quality as well. You won’t necessarily lose body fat from any type of exercise that you feel like doing.
You might think that doing a thousand of crunches every day will make you drop belly fat like crazy, but it won’t actually. A study has found that aerobic exercises, aka cardio, are the most effective for this purpose.
High Intensity Interval Training is seen to be an excellent choice due to its after-training calorie and fat burning ability. Running is also great for fat burning purposes. Dependant on your intensity and speed you can burn between 600-1000 calories/hour.
In addition to cardio, you should also add yoga to your schedule. There are several yoga poses that specifically target your belly area and will help in fat reduction.
2) Choose the right kind of macros
As you’ve probably heard before, you have to adjust your macronutrients according to your goals. This means that you shouldn’t eat the same if you want to lose fat and when you want to build muscles.
Make sure you avoid anything with trans fat. Trans fats are artificially created by manufacturers to increase self-life. They can also be found in some foods naturally, but only in smaller quantities. While a moderate amount of the natural trans fats is not harmful, a large amount of artificial trans fat increases abdominal fat gain.
You should also increase protein to 35% and cut back carbs to 25% of your daily calorie intake. Protein increases your feeling of being full and naturally decreases how much you eat. Additionally, it also results in a metabolic rate growth and provides protection against insulin resistance.
Decreasing your carb intake can help in losing weight. But notably, you don’t have to cut carbs from your diet entirely. Just make sure you consume unprocessed starchy carbs instead of refined carbs.
As it’s stated in the Harvard Health Publications adding only as much as 30 grams of fiber to your daily food intake can help in losing fat. Just like protein, consuming Soluble or Dietary fiber keeps you feel full for a longer time too. Foods that are rich in soluble fiber are beans, oats, brussels sprouts, flaxseeds, oranges, blueberries and apples.
You should also track your macros to help you reach your goals more efficiently and effectively. Find out how by visiting The ULTIMATE TRACKING GUIDE.
3) Sleep enough, well and consistently
As we’ve mentioned in our earlier post about unhealthy habits, not sleeping enough (less than 6 hours) can result in weight gain. The University of Chicago’s study has found that sleep deprivation can increase the desire of hedonic eating. This means that if you don’t sleep enough, you’re more likely to eat for pure pleasure. Obviously eating for pleasure rather include chocolate and unhealthy snacks than broccolis.
What’s more, having a consistent sleep “schedule” and the quality of sleep are also important. If you go to bed and wake up approximately at the same time each day, your internal clock will be balanced. This can make your fat loss more effective. On the other hand, chaotic routines may result in your body storing an excess amount of fat.
Regarding your sleep quality, what you do before going to bed also matters. For instance, drinking alcohol and eating carbs right before bedtime will negatively affect your sleep. So even if you’re sleeping for long enough, if it’s bad quality, it won’t be beneficial.
4) Drink green tea
Consuming green tea has several health advantages and can also help losing fat. While you won’t drop weight by simply drinking it and not doing anything else, it can be beneficial if you properly exercise too.
The International Journal and Food Science’s study has found that consuming green tea increases the exercise-induced abdominal fat loss. Therefore, if you do your job in the gym and drink green tea, you can experience enhanced belly fat loss. Furthermore, it can also increase overall fat burning and metabolic rate.
5) Avoid sugary drinks and food
Artificially added sugar is never good, but especially not when you want to lose fat. Eating sugary food is probably the smaller issue that we have more control over. However, even if you don’t have a sweet tooth, it’s easy to fall for a yummy soda.
But every time you want to buy a sugary drink, just think about this. Sugar is made up of glucose and fructose. while glucose can be naturally found in and produced by your body, there is no physiological need for fructose.
Fructose is metabolized by your liver, which is fine as long as you only consume a moderate amount of it. Yet if you over consume, your liver will be over-loaded and turn fructose into fat. And it’s quite easy to go over the limit, when you drink sugary stuff all the time. Sticking to water is the key! 😉
Various types of fat have various levels of risk. Since abdominal fat is more dangerous, you really have to pay attention to your belly area. I know that losing fat is never easy, but sticking to these few rules can really make a difference. The right kind of exercise, diet and quality sleep can help you drop those pounds easily. Make these changes in your life and your body will thank you later!