10 Tips On How to Lose Belly Fat
Do you carry weight around your waist? If you do then It's a really good idea to make some changes to your lifestyle to reduce it.
Unfortunately you cannot target weight loss from a specific area on your body. In general, when women put on weight it is mostly on their hips and lower body, whereas men tend to gain it on their upper body. Where you lose weight depends on where your body stores fat and genetics can also play its part.
So instead of looking to lose belly fat specifically the best thing to do is focus on losing pounds in general not just one area as the more weight you lose the more likely you’re going to drop weight from the area that you desire to trim down.
In your tummy you carry 2 types of fat: subcutaneous and visceral. Subcutaneous is the type you can pinch with your fingers. Visceral fat is deeper and more concerning, and you’ll find it stored around and even inside some of your organs, such as the liver, kidneys, intestines, and pancreas.
If you want to give your body a helping hand at burning your belly fat, then follow these 10 steps.
1. Limit fructose.
When people eat a diet that is high in calories and high in fructose, the liver gets overloaded and starts turning the fructose into fat. It also triggers insulin and Leptin resistance. Fructose doesn’t tell your brain that you’re satisfied, so you still feel hungry and keep eating, this will result in inflammation, an over-worked liver, and visceral fat.
2. Add Omega -3 fatty acids to your diet.
Eating excess fructose (think added sugars in processed foods and drinks) can contribute to non-alcoholic fatty liver disease. Recent studies have found that the Omega 3 fat called DHA seems to reverse the harmful changes produced by high-fructose intakes.
DHA is found in oily fish, milk and egg yolks. Your body can also make a little bit of DHA by converting the vegetable form of Omega 3 (ALA) found in flaxseeds and chia seeds.
3. Do high-intensity interval training (HIIT).
This strategy of alternating short periods of intense anerobic exercise with less-intense recovery periods has been shown to burn fat faster than traditional cardio exercise. HIIT training also lowers insulin resistance compared to continuous training and gives your metabolism a boost for the 24-48 hours after you have completed it. so even when you’ve finished your session your body continues burning fat, who wouldn’t be happy with that!
4. Skip the booze.
Unfortunately, liquid calories from fizzy drinks, fruit juice, and also alcohol increase belly fat. So would you rather the wine or a flat tummy?
5. Eat sufficient protein.
Not enough protein and too many simple carbohydrates (think sugary, processed foods) in your diet can result in weight gain. Make sure to add anti-inflammatory rich foods like beans, lentils, nuts and seeds.
6. Identify your food intolerances: gluten and dairy.
If you have an intolerance to gluten or dairy don’t ignore it. Research suggests that going gluten-free can reduce inflammation and insulin resistance. We know that food intolerances tend to raise stress hormones, such as cortisol, trigger inflammation, and over activation of the immune system.
7. Tackle Stress.
Cortisol is a steroid hormone produced from cholesterol in the two adrenal glands located on top of your kidneys. When your body is stressed your brain instructs cells to release the hormone cortisol, which breaks down muscle and stores fat. Build in some down time in your day to relieve stress, meditation first thing in the morning or just before bed is a great way to relieve your daily stresses.
8. Get your rest.
You need 7 to 8 hours of uninterrupted sleep to help burn visceral fat. Sleep keeps cortisol and insulin in check. Scientists found clear associations between large increases in visceral fat and getting five hours of sleep or less and eight hours or more.
9. Raise adiponectin.
Adiponectin is a protein hormone that regulates glucose levels as well as fatty acid breakdown.Include spinach, pistachios and pumpkin seeds to promote this hormone in the body.
10. Be consistent.
If you are serious about getting a flatter tummy in time for summer replace processed, high sugar foods with lean proteins, vegetables, fruits, whole grains and heart healthy fats.
To help you achieve your weight loss goals why not sign up to our flatter tummy plan.