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10
2017
Lose Belly Fat

4 Proven Ways To Lose Your Stubborn Belly Fat

Your quest to lose belly fat can be a daunting task. Sometimes it seems that the fat is like an unwanted roommate with no intentions of moving out. It’s time to serve an eviction notice. 

Achieving weight loss and a slimmer waistline is not impossible so don’t get discouraged. Sit up straight, don’t do another sit up and don’t take another “wonder” pill or drink until you read till the end. By making better health choices in your life you can get that belly down. Here are four simple action steps you can take.

Eat More Fat! Fitness Chart

Here’s how it works. Your body needs macronutrients. These are nutrients needed by the body in large quantities.

They include proteins, carbohydrates and fats which help to fuel the body. The body’s preferred source of energy is carbohydrates and when eaten causes the body to produce a hormone called insulin. Its function is to feed our cells energy from the foods we eat and store the rest as fat.

When you increase your fat intake and decrease your carbohydrate intake insulin levels fall. Consequently, your fat storing hormone falls. We need fats because they give us fatty acids, deliver fat-soluble vitamins, and provide energy.

They also enhance the flavour of food, which is why they taste so good. Here are some sources of fat:

1) Monounsaturated fats are good and include the following: olives, avocados, almond oil, walnut oil, olive oil, and peanut butter.    

2) Polyunsaturated fats include corn oil, soybean oil, sunflower oil, nut and seeds.

3) Saturated fats include red meats, full-fat dairy products, butter, lard, and partially hydrogenated oil.

4) Trans fats raise your LDL “bad” cholesterol and lowers your HDL “good” cholesterol. These fats include: fried foods, shortening, and hydrogenated oil

Food can be added to your diet for flavour like coconut oil, olive oil or butter. Simple garnishes can wield healthy fats as well such as olives or shredded cheese.

According to nutritionist Keri Glassman, a third of a weight loss plan’s calories should come from dietary fat. Not all fats are the same, however. Foods like cheeseburgers and pizza contain a ton of fat but their overall nutritional content is unhealthy.

Those types of foods are loaded with saturated fats, which aid in gaining weight. Fatty foods that come from unsaturated sources are the key to losing weight.

Losing belly fat by eating more fat sounds unbelievable, but fat in your diet is necessary. It is necessary for any diet for normal growth and development.

Fat gives you energy, maintains cell membranes, and also aids in absorbing and processing nutrients. Fat helps the body burn fat. It helps you feel full and won’t cause the insulin highs that processed carbs do. Your blood sugar level becomes more stable and your body uses the energy stored in your fat cells.

Fat helps the body burn fat. It helps you feel full and won’t cause the insulin highs that processed carbs do.

Your blood sugar level becomes more stable and your body uses the energy stored in your fat cells.

Don’t Focus On Your Belly Fat  Cardio Sprinting

Most of the time you focus on belly fat you get discouraged. Yet the real focus and issue should be getting rid of body fat. By solving what’s going on in the body, your belly will follow suit.

Belly fat loss will not come from doing 100 crunches a day; it will come from effective exercise and proper diet. You have to look at lifestyle changes instead of focusing on belly fat.

One of the fastest ways to lose body fat is through High-Intensity Interval Training (HIIT). This is a type of cardio that is intense enough to produce fat loss. Many people usually do thirty minutes of low intense exercise at 60% of their maximum heart rate.

However, they can burn a greater percentage of fat with high-intensity exercise at 80% of their maximum heart rate. A HIIT workout would more than double the calories burned in the same time frame. This would result in a greater post-workout fat loss.

High-intensity workouts involve 20 seconds of high intensity and 10 seconds of low intensity. Some high-intensity exercises include sprinting, burpees, jump squats, jumping jacks, mountain climbers, fast skipping, running on one spot (high knees), and sprints or very brisk walks.

Low-intensity exercises include jogging, moderate walking, and marching or walking in place. When you incorporate HITT training with a good resistance training program you’ll see the fat melt from your body.

You’ll see a difference in how your clothes fit and receive positive comments from friends and family. Most of all you’ll be able to see your toes again as you lose belly fat.

With respect to diet, the key is to keep your blood sugar stable which will reduce fat storage.  When your blood sugar level is stable you avoid energy spikes and crashes. This would mean that the cells of your body will have a steady supply of energy.

You can do this by reducing your daily intake of sugars. Gradually reduce your intake of foods like white rice, pasta, enriched (vitamins and minerals removed) flour, candy, cookies, and crackers.

Instead put more vegetables and beans on your plate. Eat more protein like fish, chicken, turkey, eggs, beans, seeds and nuts. A good ratio is ½ vegetables, ¼ protein and ¼ starch (brown rice/pasta, sweet potatoes). Also, eating green leafy vegetables will help to balance your hormones. The key is consistency.

portion control

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By focusing on the root of the fat, you’ll be able solve all your dietary problems. Living a healthier lifestyle will help you get rid of the fat more than focusing on one aspect will.

By dieting, exercising, and stressing less, your body will become healthier and your belly fat will follow suit. It may be hard to ignore the fat on your belly, but by focusing on the other important areas of your health, you’ll see your belly get flat.

Eat Fiber-Rich Meals Fiber Meals

Foods high in healthy fat and low in carbohydrates aren’t the only ones you should focus on if you want to achieve weight loss. In addition to healthy fruits and vegetables, eating foods high in fiber can help suppress your appetite. It fills you up. Studies have even shown that adding more fiber to your diet can have just as much of an effect on your weight loss as eating low-fat and heart-healthy foods.

In addition to healthy fruits and vegetables, eating foods high in fiber can help suppress your appetite. It fills you up. Studies have even shown that adding more fiber to your diet can have just as much of an effect on your weight loss as eating low-fat and heart-healthy foods.

In addition to healthy fruits and vegetables, eating foods high in fiber can help suppress your appetite. It fills you up. Studies have even shown that adding more fiber to your diet can have just as much of an effect on your weight loss as eating low-fat and heart-healthy foods.

Fiber NutritionFiber is a carbohydrate found in foods like whole grains, vegetables, and fruits. Unlike many other unhealthy carbohydrates, fibers are not digested in the body easily. Because they are not easily digested, fibers pass quickly through the body without causing fat stores or an increase in blood sugar like unhealthy carbohydrates do.

They also help you to feel full without adding any of those extra calories. When you eat a baked potato with skin instead of a bag of potato chips you will feel more full. You also need to drink lots of water to help move it through your system.

Because they are not easily digested, fibers pass quickly through the body without causing fat stores or an increase in blood sugar like unhealthy carbohydrates do.

They also help you to feel full without adding any of those extra calories. When you eat a baked potato with skin instead of a bag of potato chips you will feel more full. You also need to drink lots of water to help move it through your system.

Experts recommend that people looking to lose extra weight or maintain their weight should eat between 25 and 38 grams of fiber each day, depending on age and gender.

Foods with skin, seeds, and membranes are most likely to contain the most fiber, like fruits and vegetables. Some of the foods that are richest in fiber are raspberries and strawberries. If you can’t get enough fiber in your diet then talk to your doctor who would be able to prescribe a supplement for you.

Foods with skin, seeds, and membranes are most likely to contain the most fiber, like fruits and vegetables. Some of the foods that are richest in fiber are raspberries and strawberries. If you can’t get enough fiber in your diet then talk to your doctor who would be able to prescribe a supplement for you.

Be Smart With How You Eat

According to Dr. Aner Tal who has a Phd in Consumer Psychology from Duke University you can trick yourself into eating healthier. Don’t rely on willpower because like a tank of gas it eventually runs out. Instead, he recommends living in a way where you won’t need willpower. 

For example, put healthier food where you can see it in your fridge. It should be visible as soon as you open the fridge. We react based on what we see so we can trick ourselves into eating healthier.

Here are seven tips he recommends when serving food:

1) Eat in a lighter plate so as you feel it getting heavier you will stop putting food on the plate.

2) Use a smaller plate so it looks fuller and you’ll feel full faster

3) Cut your food into smaller pieces so that you tell yourself you feel full quicker

4) Don’t distract yourself watching TV while you’re eating so you mindlessly eat

5) Watching action movies or horror movies makes you eat more than say a talk show

6) Don’t shop when you’re hungry so you won’t choose high sugar, high-calorie foods

7) Don’t deprive yourself. If you’re going to a social gathering treat yourself and enjoy what’s being served.

It’s not impossible to lose belly fat. It’s about focusing on making small gradual changes. You now have four simple action steps you can take to be well on your way.

Even if all you did was one action you would achieve success in your belly fat battle. There will be days when the cravings for unhealthy food will come and you won’t feel to exercise. Don’t beat yourself up when you fall. Instead, remember it’s a lifestyle that you can achieve with time.

There will be days when the cravings for unhealthy food will come and you won’t feel to exercise. Don’t beat yourself up when you fall. Instead, remember it’s a lifestyle that you can achieve with time.

What’s your struggle? Let me know in the comments section below.

 

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author: Keeon Taylor

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