How to Effectively Lose Belly Fat in Two Steps
Belly fat is made up of visceral fat which carries serious health risks. You don’t even have to be obese to be in danger. A build up up visceral fat accumulates under the muscle and around your internal organs so while you may not see it jiggling in your midsection, it is lurking and causing health issues. When you have more weight and size in the abdominal area, you’re more prone to health problems, such as dementia, heart attacks and diabetes. While diet and exercise are the first main causes and solutions, genetics also has a lot to do with belly fat. Are you someone who gains or loses weight right away in certain areas? This is genetics, so if you are prone to belly fat you will just have to work at it with intent. As well, based on scientific knowledge, visceral fat is difficult to lose and requires consistent diet and exercise over long periods of time. Here are some tips on how to lose belly fat effectively.
1.) Get Moving & Keep Going
Aerobic exercise: Jogging, biking, jumping rope, rowing and swimming can all be great ways to decrease your overall body weight. Spice things up with some classes at the gym and a game of basketball at the park.
Your weight loss will carry over to your midsection. Doing only sit ups or trying to target your belly can definitely help with shaping and building great muscle tone, but not with losing fat. Aerobic exercise is the way to burn fat and doing activities that get your heart racing and your body sweating are the way to accomplish this goal. 30 minutes 3 – 5 times a week is the minimum to maintaining a healthy heart. Aim for 45 minutes to an hour 4-6 times a week to see a difference in weight loss.
Strength Train: Get a trainer or join a weight class to learn the exercises that are good for your goals. It is important to learn proper form when you strength train to see desired results and to avoid injuries. If you know what you are doing already and don’t need a trainer, get in the gym and start lifting! Aim for 2 times per week for strength training sessions.
2.) Choose Foods that Help Reduce Belly Fat
Lower your fat intake: (DUH!) Have some salmon, a few almonds and an avocado now and then to get your good fats but you have got to reduce fried foods, oils, butter and junk. Learn to love healthier alternative foods and live a happier and better life. Aim for 25 – 45 healthy fat calories per day to lose weight (on a 1000 – 1200 calorie diet).
Increase your fiber intake: Studies have found that people who eat more fiber lose more belly fat. Aim for 30 – 40 grams of whole grain fiber a day. Be sure to drink plenty of water. Great sources of fiber are whole grain breads, nuts (which also have good fats) beans, quinoa, lentils, oats and veggies!
These are just a two main ways that you can lose belly fat effectively. Following a well-balanced diet and exercising regularly can help you shed more weight overall, including in the abdominal region. Stay consistent and watch that belly fat disappear! You will be thankful that you made great changes and took action to live a longer, happier and healthier life.