7 effective tips to lose belly fat
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By Voja Budrovac
Are you tired of dieting and having no success in losing that stubborn belly fat? Most of us have been there. You exercise and follow a strict diet, but no matter what you do, you cannot get rid of the pooch. Excess fat in your midsection is not just an aesthetic problem (or not at all). Rather, too much fat stored in this region can lead to multiple health issues, and that’s what we want to avoid. Exercising regularly and eating healthy play a big part in reducing the amount of fat our body stores. And combining our effective tips to lose belly fat with the help of the best fitness trainer online will get you to your dream body in no time.
Here are our 7 effective tips to lose belly fat for good
Losing fat around your midsection is the hardest since our bodies refuse to let go of easily accessible energy sources (which is the fat). If you’ve been dieting most of your adult life in an effort to get a flat tummy, you know the struggle is real. One way of improving your fitness if you don’t like going to the gym is hiring a virtual personal trainer, but the saying “abs are made in the kitchen” is not in vain. Your abs will peak through much faster if you nourish your body with proper nutrients. So, let’s take a look at some useful ways to get a flat tummy.
1. Increase your fiber intake to lose that belly fat
One major thing that contributes to weight loss, besides physical activity, is eating enough fiber-rich foods. The fiber in our food helps keep us full for longer. But, the best thing is that foods rich in fiber are usually also packed with other micro-nutrients. Foods like vegetables and fruit are high in volume and low in calories, but they are excellent at nourishing our bodies with vitamins, minerals, and fiber. Getting enough fiber is important if you are trying to lose belly fat since a diet poor in fiber tends to lead to constipation and water retention, in addition to the obviously increased fat-storing around your stomach area.
2. Combine cardio with strength training
The best activity is the one you enjoy. But, if all you do is cardio, you might not lose that belly fat as quickly as you’d like. Studies have shown that combining cardio with resistance training gives the best results when it comes to weight loss and shaping your body. Cardio is great for melting away fat, but the more muscle mass you have, the faster your metabolism gets and you won’t store the fat as easily. Consider getting an online gym instructor and trying some guided exercises to tone up your body and get rid of that belly pooch.
3. Cut out sugary drinks and alcohol
If you enjoy an occasional drink on the weekends or a soda with your lunch or dinner a couple of times a week, that shouldn’t interfere with your fitness goals significantly. However, if you drink juices, sodas, smoothies, milkshakes, or sugary coffees on a daily, you shouldn’t be surprised by the scale going up. We are prone to forgetting about the calories we drink and still eat a full meal with our 300-calorie drink. It comes as a no surprise then that people start losing weight the minute they reduce their intake of liquid calories.
4. Get enough sleep
Although you might wonder how sleep and weight loss are related, they are- and more than you think! Studies have shown that not getting enough sleep causes people to overeat during the day, which in turn results in piled-up body fat around our belly. If your busy schedule doesn’t allow you to sleep for full 8 hours every night, aim to at least get 6 hours of sleep. Although 8 hours is the optimal amount of time you should rest, that’s not always manageable. However, aim to sleep as close to that amount as possible whenever you can, and be mindful of what you reach for when you eat the next day.
5. Try to reduce the stress in your life
Reducing the stress in your life is easier said than done. You can’t always control what stresses you out or stop it from happening. However, there are a few things you can do to relax and unwind after a hard day. For example, you can try meditating, or journaling. Both have shown to be extremely successful at reducing cortisol levels in the body and releasing happiness-inducing hormones. You can also try going for a walk before or after work. Walking is one of the most underestimated exercises for weight loss. So, in a way it’s a double-win, you can both relax and lose excess belly fat.
6. Up your protein intake
Increasing protein intake is one of the first things everyone tells you when it comes to losing weight. And, it’s for a good reason. Eating enough protein is important for building muscle and losing that stubborn belly fat. Combining protein with good fats and complex carbohydrates will keep you full for longer and prevent cravings. If you are just starting with your spring fitness routine, remember to include good quality protein sources like:
- chicken and turkey breast meat
- eggs and dairy
- grains and lentils if you’re vegan
- chia seeds, nuts, nut butters
7. Enjoy all foods in moderation
All the tips for losing fat around your stomach are useless if you are going to quit after two days and binge eat everything you’ve been craving. Don’t starve your body, and try to include even the foods that are considered “unhealthy” into your diet. By not restricting foods you actually enjoy, you will be more successful in losing belly fat in the long term. Enjoy a slice of pizza with a salad on the side, or have a piece of chocolate or two with your fruit. Losing weight shouldn’t be a nuisance.
Hopefully, our effective tips to lose belly fat have made it easier for you to come up with a fitness plan you will follow and enjoy. Remember, losing weight (especially fat around our midsection) is not a linear process. You will lose weight faster, then slower. You might lose fat from your thighs before you see a flatter belly. And that’s completely fine. Just keep going and don’t give up! You’ll get there eventually, and your abs will peak through when you least expect it.