When it comes to weight loss or reducing weight, there are various steps you can take on how to lose belly fat and remember there is no magic bullet to help get rid of belly fat. But instead it involves some practice , determination, change of lifestyle and diet in order to achieve this goal.
Whenever you look at the mirror in the morning or whatever time of the day and see your waistline, perhaps you just feel like "squeezing" out those fats! But I am glad that losing belly fat is doable as we are going to look at steps you need to take on how to lose belly fat.
Most people believe that belly fat is only associated with overweight or obese individuals only not thinking that even slender people do have this problem too and in this case, the fat can hide deep inside internal organs and may end up posing health risk silently in the long run.
Excess fat in your body system can pose health risks such as type 2 diabetes, high blood pressure or hypertension in other words, heart disease, cancers of the colon , breast , endometrium and also can lead to dementia.
So let us now look at how to lose belly fat or how to burn fat around your belly, well you will need to;
1. Start exercising - This is inevitable and one of the best , easiest, fun and highly recommended form of exercise to help get rid of belly fat is aerobics exercise also known as cardio.
So lets understand what aerobic exercise is, well aerobic exercise is where you use the same large muscle group , rhythmically for a duration of 15mins and more while at the same time maintaining 60-80% of your maximum heart rate. Think of cardio activity as being long in duration yet low in intensity .
Try to focus on aerobic exercise that is geared to calorie burning and abdominal workouts or belly exercises.
A research by Duke university showed aerobic training significantly reduced visceral fat and liver fat, the culprit in nonalcoholic fatty liver disease. Aerobic exercise also did a better job than resistance training at improving fasting insulin resistance, and reducing liver enzymes and fasting triglyceride levels. All are known risk factors for diabetes and heart disease.
Resistance training is great for improving strength and increasing lean body mass, says Slentz. " But if you are overweight, which two thirds of the population are, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories".
2. Choose whole grain over refined food products - Secondly on how to lose belly fat is nowadays, our food stores are full of refined food products stacked on the shelves. And every day and even at this moment, people are still consuming processed foods which contain preservatives ,stripped off nutrients and fiber, and individual still wonder why they are facing lots of healthy problem.
Choosing whole grain food products over refined/processed food is the best healthy choice you can ever make when it comes to living a healthy life and healthy body. Whole grain foods include whole grain rice, whole wheat flour, pasta, brown bread and white bread is a big NO. Remember whole grain and least processed foods are available in our local stores and its a matter of making the right choice when buying these items.
Also consume legumes such as beans , lentils, peas which are rich in essential nutrients, minerals and fiber to help burn fat.
A study which was published by the American Journal of Clinical Nutrition is among several indicating that whole grain intake decreases visceral abdominal fat and is associated with a lower incidence of metabolic syndrome and insulin resistance.
Individuals who often consume a healthy diet rich in vegetables , fruits , and whole grains have a decreased risk of disease and those who consume high refined diet, processed food and high fat have an increased risk of disease such as type 2 diabetes, obesity, high blood pressure and many more.
3. Get adequate sleep - Getting regular sleep will help in fighting cravings and overeating hence assist in belly fat loss. Try to get 7 to 8 hours of sleep per night as this will really help in getting in shape , feel more relaxed and help your body rejuvenate.
Watching TV in the evening deprives you sleep, overeating and then going to bed late and not getting adequate sleep is a sure way of increasing body fat and weight , since when you overeat and go to bed , your digestion slows and stops and hence the food end up being converted to body fat.
4. Enjoy 3 meals a day - Eat well balanced diet and health experts says breakfast is the most important of all three meals , since breakfast is intended to supply you with energy to see you start your the day . For super or dinner , try to eat light like fruits and vegetables.
5.Water - Another choice to make on how to lose belly fat is to choose water above all drinks and does not supply calories. Cola drinks and other soft drinks are full of unhealthy sugars and empty calories which are not beneficial to your body , instead supply you with empty calories.
6. Learn to relax - Experiencing high level stress is detrimental to your body, learn to relax and take life easy and surround yourself with positive minded people who are going to impact your life in a positive way.
Its known that when individuals are experiencing high stress, they tend to crave a lot or overeat hence adding weight to their bodies. Visit the park and relax or even have a brisk walk with your friends or pet. It sounds simple but I tell you it has enormous benefits.
Now that we have looked at the 6 steps on how to lose belly fat, the next thing is now to put them into practice and you will be on your way to flat belly with less fat.Take action!
What are some of your health habits you find them hard to deal with? Share your experience!
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