Lose Belly Fat


Get moving
"Five days of cardio activity is recommended for anyone who wants to reduce the amount of fat stored in the abdominal region," Walters says. "This doesn’t mean you have to run five miles a day — it just means that 30 minutes of walking on the treadmill at an incline, or riding a bike will significantly decrease the dangerous levels of visceral fat stored by the body."

Pump some iron
Weight training is also extremely important in any exercise program, Walters says, and should be combined with a cardio program for optimum results. "The use of free weights in your workout will allow the body to burn more calories over a longer period of time," he says.

But be warned! Just because visceral fat is centred in the abdominal region doesn’t mean that opting out of cardio activity in favour of crunches and sit-ups will help decrease your fat levels. "You can do crunches until you are blue in the face," says Walters, "but if you are not participating in any other form of physical activity, crunches will have no impact on weight loss."

  1. Exercise for weight loss. Aerobic exercise 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 exercise, regardless of your body shape.[4][2] 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 going to change that. Aerobic exercise is key.[4]
  2. An additional benefit is that exercise reduces stress and insulin levels, which reduces the presence of cortisol, a hormone that leads to more belly fat deposits.[5]
    Some of the exercise for losing belly fat are Abdominal Crunches, Vaccum Pose , Stomach Twisting, Russian Twist, Hip Raise Exercise, Dumbbell Side Bends, Leg Lift Exercise, Air Cycling, Knees In and Out, Sit Ups, Inclined Sit Ups, Front Squat, Reverse Crunches, Ball Crunches, Log Roll, Ab Tuck, The Crab Ab Workout, Side Crunches, V Crunches, Chin Up Crunches, Hanging Leg Raise and Hanging Knee Raise.[6]
  3. Change your diet. 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, eating an avocado after eating an entire bag of chips isn’t going to help you get rid of belly fat–in fact, it’ll probably make the problem worse!
  • A scientific study, people who ate all whole grains (in addition to five 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 changes the glucose and insulin response in your body, which hastens 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).[4]
  • Studies suggests that a diet with a higher ratio of monounsaturated fats (avocados, nuts, seeds, soybeans, chocolate) can prevent the accumulation of both types of belly fat.[7] Some experts argue, though, that it’s not that these fats specifically target abdominal fat in any way; it’s that anyone will probably lose weight on a lower calorie diet (regardless of where those calories come from) and as discussed earlier, belly fat is usually the first to go.[4]
  • Trans fats (in margarines, crackers, cookies–anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen, so avoid these as much as you can.[5]
  • Soluble fiber (apples, oats, cherries) lowers insulin levels, which, as mentioned earlier, can reduce the presence of cortisol in the stomach.[5]

 

MUFAs (Mono Unsaturated Fatty Acids) can burn more belly fat. These MUFAs are highly present in the following food items.[8]

  • Oils like olive oil and Canola oil
  • Nuts and seeds like cashew, peanut etc
  • Avocado
  • Dark Chocolates
  • Grape seed oil
  • Soybean oil

Tips

  • What is within your control is your level of body fat overall–if you keep that low, there won’t be much fat to deposit in the first place.
  • Avoid the flavor enhancer MSG, the sweetener HFCS (High Fructose Corn Syrup) and the artificial sweetener Aspartame. These unnatural additives disrupt hormonal levels and will work against your efforts. [9]

Warnings

  • Doing only sit-ups and crunches can actually cause the appearance of more belly fat, as the abdominal muscles grow in size and shape, they will push out against the fat, making it appear larger and thicker. As above, all-over aerobic exercise is better than focused, spot exercise.
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One thought on “Lose Belly Fat

  1. Cardio combined with weight training and eating healthy is the best way to combat belly fat. Get enough sleep to reduce your stress levels and eat 5-6 small meals throughout the day. The increase in muscle and decrease in calories will cause the fat store to burn off.

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