Excess belly fat is not only aesthetically displeasing, but is also a health liability for everyone. Studies have linked belly fat to every health problem from high blood pressure to cancer to cardiovascular disease. All systems of your body function better when you have less belly fat.
Our lives depend on trying to keep the belly fat off and nothing would be more satisfying than helping our reader’s lead longer, healthier and happier lives. To do this you will need to commit to a lifetime of simple habits that will make all the difference.
Even the smallest change will begin to make a difference, so don’t become overwhelmed and give up. One of our tips only requires you to sit alone for 10 minutes doing nothing! We are confident you can make the small changes that will make the big changes become easier and easier. Here are some tips that are proved to be effective by various studies to reduce body fat.
Exercising with weights is a method that will help you fight fat all over your body, including your abdominal fat. A study from the University of PA followed overweight and obese women for the span of two years. The participants were 24-44 years in age. The study found that participants who trained weight trained for twice a week reduced their body fat by 4%.
Even if you don’t have a gym membership, you can do strength training at home. If you are a beginner, pick up a 3 lb or 5 lb pair of hand weights from the store. You can start your own strength training regime in the privacy of your living room that will help you lose belly fat.
Moderate-Intensity Physical Activity
With just 30 minutes, 60 if you are ambitious, a day you can start to control the level of your weight. A Duke University Medical center research examined sedentary adults versus those who exercise at different levels of intensity for six months. They found that people who didn’t exercise gained 9% visceral fat. Those would just walked or jogged 12 miles per week put on no fat, and this habit helps you lose belly fat. Those who exercised for 20 miles actually lost fat. Here’s some basic flat belly exercises to get you started.
You can walk or jog to help burn fat, depending on your physical preferences and capabilities. Even if you don’t have the energy or desire to do anything on some days a short walk can make a difference. Not only will it make you more physically fit, walking releases endorphins that reduce stress. We all have to start somewhere and walking is a wonderful place to start.
Cortisol, the hormone your body releases when it is stressed. High levels of Cortisol the body it is strongly correlated to accumulation of fat, especially around the abdominal area. Research from the University of California suggested that too much Cortisol in your life is associated with many health problems including depression, more central fat and Cushing’s disease.
Reducing stress can be difficult with what life demands of us as human beings. Fortunately, introducing stress-reducing in your life does not have to be stressful. You can try breathing exercises, meditation, yoga or just making sure you get enough hours of sleep. If you are having trouble making the time, just spend ten minutes alone in a quiet room meditating and focusing on your breathing. Everyone can find 10 minutes a day that they can sneak away to do absolutely nothing. Once you get into this habit you can build on it.
Incorporate Belly Fat Burning Fats into Your Diet
Monounsaturated fats are belly fat fighting superstars. They help prevent the accumulation of fat on the belly. A study published in Diabetes Care showed that a diet more centered around monounsaturated fats than carbohydrates caused participants to accumulate less fat around the body.
Monounsaturated fats can be found in olives, nuts and avocados. Next time you have a craving for an unhealthy carbohydrate, go for a handful of macadamia nuts, almonds, walnuts or peanuts instead. This type of snack actually helps you feel fuller for longer. Or you can try adding an avocado to your salad. Add a simple olive oil and vinegar dressing to that salad to make it a filling and healthy meal.
Eat Whole Grains
By eating whole grains you are not only trimming down your waistline, you are doing a big favor to your heart by lowering cholesterol and blood pressure. A study published in the American Journal of Clinical Nutrition found that obese people who had diets rich in whole grains trimmed extra fat from the waistline.
The problem with non-whole grains, or refined foods, is that it elevates your blood sugar levels which makes fat easier to store on your body. Whole grains and other foods higher in fiber actually make it harder for your body to store fat.
Try just incorporating whole grain bread or a bowl of oatmeal into your diet regularly to help you lose belly fat. Oatmeal is a great way to warm up in the cold season when we crave heavy, warm foods. The flavor of whole grain breads goes great with peanut butter and jelly sandwiches. Read more tasty, healthy fat fighting food ideas.
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