Posted: March 1, 2012
- Exercise for weight loss. Aerobic Workout will facilitate fat loss all over your body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you Workout, regardless of your body shape or size. Just be sure that you focus on calorie-burning exercises, rather than sit-ups or crunches. If your abdominal muscles are covered in fat, no strengthening of those muscles is working to change that. Aerobic Workout is key.
- Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular/aerobic exercise w/ resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat. You can do resistance training with free weights, exercise machines, or resistance bands.
- Reduce your calorie consumption, and swap out certain foods for others. Unless you restrict your calorie intake, you’re not going to lose belly fat. There are some tactics that might help do away with belly fat faster, but only when you’ve already consistently restricted your calorie intake. For example, consuming an avocado after eating an entire bag of chips isn’t going to assist you get rid of belly fat; in fact, it’ll probably make the problem worse.
- Switch out refined grains for whole grains. In a scientific study, people who consumed all whole grains (in addition to 5 servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. A diet rich in whole grains shifts the glucose and insulin response in your body, which stimulates the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).
- Consume the better fats. Studies indicates that a diet with a higher ratio of monounsaturated fats (MUFAs) (avocados, nuts, seeds, soybeans, chocolate) can keep the accumulation of both types of belly fat. Some experts argue, though, that it’s not that these fats specifically target abdominal fat in any way; it’s that anyone will likely lose weight on a lower calorie diet (regardless of where those calories come from) and as discussed earlier, belly fat is commonly the 1st to go.
- Get more fiber in your diet. Soluble fiber (apples, oats, cherries) lowers insulin levels, which, as mentioned earlier, can speed up the burning of visceral belly fat. Add fiber to your diet slowly. If you are currently getting 10 grams of fiber a day, don’t start to 35 grams of fiber the next day. You need to give the natural bacteria in your digestive system time to adapt to your new fiber intake. Leave the skin on. Incorporating more fruits and vegetables into your diet will add fiber, but only if you take the skin, because that’s where all the fiber is. So don’t peel those apples before you eat them. If you’re taking potatoes, try to leave the skin in the dish (such as if making baked or mashed potatoes) or if you peel them, make a snack out of them, such as baked garlic Parmesan peels. It’s also worth knowing that keeping the skin on potatoes when you cook them will aid keep more vitamins and minerals in the flesh. Just don’t eat any parts of skin that are green. Eat more split pea soup. Split peas is a fiber “power food”. Just one cup of them contains 16.3 grams of protein.
- Motivate yourself by realizing the risks associated with belly fat. Losing belly fat doesn’t have to be solely a cosmetic goal; understanding the health issues linked w/ belly fat can aid motivate you. Belly fat is associated with cardiovascular disease, diabetes, and cancer. Specifically it’s the deepest layer of belly fat, the fat you can’t see or grab that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk). The fact that they’re located right next to and in between organs in your abdominal cavity doesn’t assist. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, putting the stage for Type 2 diabetes.