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How to Lose Stomach Fat: Focusing on Diet, Exercise, and Lifestyle


How to Lose Stomach Fat?

Do you find yourself struggling with waistbands, low energy, and moving around? You may be carrying more fat on your belly than usual, even if you seem thin. Belly fat is more than an aesthetic problem; it is a serious health risk – fortunately, there are a few simple ways on how to lose stomach fat.

1. Diet

a. Increase your intake of soluble fiber

Foods rich in soluble fiber help you feel full faster and longer, making you eat less. It also helps fight belly fat by decreasing the amount of calories you absorb from food. Some high-fiber foods include blackberries, Brussels sprouts, flaxseeds, legumes and avocados.

b. Avoid food containing trans fats

Trans fats are fats that are added with hydrogen in the process. They are usually found in spreads, packaged foods and margarines. Stay away from these fats as they have been linked to insulin resistance, heart disease, abdominal fat gain and inflammation. Read ingredient labels carefully, since they may be listed as “partially hydrogenated” fats.

c. Limit alcohol intake

Alcohol can be good for you, just make sure you don’t drink too much, as alcohol can make you gain belly fat.

d. Consider a high-protein diet

Protein is not only for building muscle; it also increases your metabolism, promotes fullness and decreases appetite. Some excellent protein sources include whey protein, nuts, fish, eggs, meat and dairy.

e. Reduce sugar intake

Face it, sugar is in practically everything and it’s hard to resist. However, too much sugar can increase the chances of you having type 2 diabetes, fatty liver disease, obesity and heart diseases. Some things you can do to limit sugar consumption is to drink water instead of sodas and fruit juices and to opt for snacks low in sugar such as berries and nuts.

f. Cut back on refined carbs

Refined carbs are found in food made of processed white flour such as bread and pastries. These foods only provide empty calories and add to belly fat. Replace them with unprocessed starchy carbs which can improve your metabolism and help reduce belly fat.

2. Exercise

a. Rule number one: cardio

Exercises involving cardio are sure to make you sweat and make your heart beat faster, making them the ideal workout for burning calories. Exercises involving cardio include running, swimming, dancing and jogging. However, what is important is the intensity and frequency of the exercise.

b. Try lifting weights

Building muscle is more effective in losing belly fat. Weight lifting or strength training can help gain and preserve muscle mass which helps in fighting belly fat. If it’s your first time, consult with a fitness trainer first.

3. Lifestyle

a. Relax!

Too much stress can trigger the adrenal glands to produce cortisol, a hormone which increases appetite and storage of abdominal fat which can make you thicker around the middle. To prevent this, get plenty of rest and engage in stress-relieving activities such as yoga or meditation.

b. Sleep!

Sleep is not wasting time, it can also help reduce belly fat by reducing stress levels which decreases production of cortisol and thus reduces appetite. Make sure to get at least 7 hours every night.
Visceral fat, which is another way to call belly fat, is a major risk factor for heart disease, type 2 diabetes, and other health problems. The more fat you have, the higher your risk. The good news is, you can do something about it – after all, you now know how to lose stomach fat.

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