Of all body fats we have, belly fat brings the most danger. Unlike other types of body fat, belly fat has an extra inner layer that surrounds your internal organs—opening up risks to diabetes and heart-related diseases. Unfortunately, belly fat is present in everyone’s bodies, making everyone at risk. Clearly, getting rid of belly fat is not just for people who have very visible “love handles,” but also those who are considerably fit. Working your way to a flat belly is easy with these simple steps:
The number one way to eliminate that fat belly is to get your body moving. Get at least 30 minutes of exercise a day, at least five days in a week. Focus more on abdominal exercises, since the routines target the stomach area in particular. Alternate doing crunches, lunges, planks and other floor exercises. Do this for at least 10 minutes a day.
Allot some workout time also to do cardiovascular exercises. These exercises burn a lot of calories rapidly and also keeps your heart healthy. Start with brisk walking, and then pick up the pace by doing jogs and runs.
A sedentary lifestyle is one of the main causes of belly fat build up. So if you don’t have the time for exercise, just be active. Put more effort in everyday chores like mopping the floors and mowing the lawn. It doesn’t have to be strenuous exercises or a gym fitness program. As long as you keep moving, you burn calories and lose fat. And most of the time, it’s the belly fat that is the first to go.
Less Stress and More Sleep
Stress factors more into your weight gain than you think. When stressed, the body releases more cortisol—a hormone that breaks down the tissues in the abdominal area that’s also responsible for burning calories faster. To effectively lose weight, learn to manage stress better. Get more sleep while you’re at it. People who stay up late get more cravings and tend to eat more than necessary. Sleep deprivation also affects your cortisol and insulin levels, which then leads to the development of belly fat.
Along with regular exercise, healthier food choices in your diet will speed up the process of weight loss. Keep the intake of fatty and some salty foods to a minimum. Say goodbye to junk food and sodas and replace them with lots of fruit and natural juices. Trade ice cream for yogurt. Stick to cooked meals instead of instant noodles. Always choose the healthier alternative.
Add more fiber in your diet. Fiber lowers your insulin levels. So even if there is no notable change in your eating habits, having more fiber in it will lessen the buildup of fat, especially in the tummy area. Get loads of Vitamin C as well. Vitamin C helps balance your cortisol levels. Don’t stack up your supplies with oranges only; there is actually more Vitamin C in kiwi fruits and bell peppers.