5 Effective Steps to Lose Belly Fat
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5 Effective Steps to Lose Belly Fat
There are many dangerous and ineffective gimmicks about how to lose belly fat. While there is no “magic bullet” that will target abdominal fat in particular, this article will explain what causes an expanding waistline and how you can make that spare tire go away.
Step 1:Jump-starting Your Metabolism
1.Eat breakfast. It might seem counterproductive to eat if you’re trying to lose weight, Eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower.
2.Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat.Most people need at least 7 hours of sleep every night.
3.Aim to take 10,000 steps a day.
4.Switch out refined grains for whole grains. .A diet rich in whole grains changes the glucose and insulin response in your body to hasten the melting of fat.
5.Drink plenty of water.Drinking water throughout the day can lead to a more active metabolism, regardless of dieting.Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total.Significantly reduce alcohol, sugary drinks (like Coke, 7-Up, Pepsi and all the diet drinks), and carbonated beverages.
Step2:Exercising for Fat Loss
1.Exercise in small bursts.Repeat for 10 minutes.Exercise equipment: Set a treadmill, elliptical, or stationary bike for interval training.Quick options: Fit brisk 5-minute walks or stair climbing into your day as often as possible.
2.Skip the crunches — for now. Abdominal crunches and sit-ups should build strong muscles, but you might not see them under belly fat.
3.Ramp up the cardio. Do aerobic exercises which get your heart pumping, burn calories quickly and facilitate fat loss all over the body, including your belly.
4.Add resistance training.
Step3:Dieting for Fat Loss
1.Reduce calorie consumption. Unless you restrict calorie intake, you won’t lose belly fat. Try these tips:Remember that it takes a 3500-calorie deficit to lose one pound of fat. That is, you have to either burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week.Aim to lose a maximum of two pounds per week.
2.Eat good fats.Diet with a higher ratio of monounsaturated fats like avocados, nuts, seeds, soybeans, and chocolate — can prevent the accumulation of belly fat.Trans fats (in margarines, crackers, cookies, or anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen. Avoid these as much as possible.
3.Get more fiber in your diet. Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels which can speed up the burning of visceral belly fat.
Step 4:Measuring Progress
1.Calculate your waist-to-hip ratio. Your waist-to-hip ratio — or the circumference of your waist divided by the circumference of your hips — can be a good indicator of whether you need to lose belly fat.Wrap a soft tape measure around the thinnest part of your waist at the level of your navel. Note the measurement.
2.Continue taking your measurements as you progress. After incorporating some of the above strategies, keep measuring so you can see your progress.
3.Weigh yourself at the same time each day. Because body weight fluctuates depending on the time of day, when you last ate or when you last had a bowel movement, standardize the process by weighing yourself at the same time each day.
Step5:Staying Motivated
1.Join forces with a friend. Trying to lose weight with a partner can help you stay accountable for your actions, as well as giving you an extra incentive to keep exercise appointments.
2.Understand risks associated with belly fat. Losing belly fat doesn’t have to be solely a cosmetic goal; understanding the health issues linked with belly fat can help motivate.Specifically it’s the deepest layer of belly fat — the fat you can’t see or grab — that poses health risks.
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