6 Ways to Get Rid of Stubborn Belly Fat
Let’s get started with some myth-busting and I’ve said this many times before - There is no way of spot-reducing when it comes to weight loss. By this I mean it’s not possible to just lose weight from your stomach specifically without losing weight from other areas of the body, fact. When your body burns fat it takes it from all over so weight loss is across the whole body.
The belly fat however, is an important area to pay attention too. Excess visceral fat – a type that sits deep in your abdomen and surrounds your organs has been linked the heart disease, type 2 diabetes and many other health concerns. It’s therefore important to keep your waist size in check, according to a leading health institute, a waist size greater than 35 inches in women, significantly increases the risk of health problems.
EAT PLENTY OF PROTEIN
A diet rich in lean, healthy proteins such as fish & eggs along with plant-based proteins like beans and lentils will help boost satiety – you’ll feel fuller for longer and more satisfied which helps prevent over-eating. It will also help to maintain muscle mass within the body ensuring your metabolism functions at its best. As we age our body produces more insulin to compensate for the fact that we become resistant to it over time. Insulin resistance can lead to fat storage, particularly around the middle of your body. A high protein diet can help to protect against insulin resistance over time.
KEEP YOUR FIBRE UP
A diet rich in soluble fibre will help keep hunger at bay, preventing excessive snacking & over eating. Soluble fibre such as lentils, nuts, wholegrains and some fruit and vegetables will help lower visceral fat over time especially when combined with regular exercise.
DIET OF HEALTHY FATS
Fat has got a pretty bad name when it comes to diet but it’s time for some more myth-busting. It’s really just the saturated fats that cause problems, studies have shown them to not only raise your cholesterol levels but also cause you to pack on visceral fat. Whereas unsaturated fats found in nuts, seeds and fish can help build muscle mass as well as supporting weight loss, a healthy heart, skin and hair.
Foods containing fats also help to release pleasure and satiety hormones within the body, making you feel fuller and more satisfied for a longer period of time. This will stop you over eating and having cravings for high sugar foods. Just remember to control yours portions as higher fat foods contain more calories.
BE AS ACTIVE AS YOU CAN
Power walks, aerobics, cycling and anything else that increases your heart rate and gets you sweaty will help your body access and burn stores of visceral fat whilst boosting your metabolism and improving circulation. Higher intensity Interval training which involves short bursts of exercise is a great way of burning calories during exercise and reducing overall body fat. Ladies, don’t shy away from resistance training, it will help build muscle mass and change your body composition. The more muscle you have, the more toned you’ll look and the more calories your body will burn naturally
GET THE RIGHT SLEEP
Getting the right amount and quality of sleep has many hidden benefits including good health and a longer life expectancy. According to a recent study, people who got less than the recommend amount of sleep had larger waistlines than those who got nine hours per night. Studies have also shown than even a single night of bad sleep can increase the production of the hunger hormone, ghrelin, leading to cravings and increased snacking. Stick to a pattern of going to bed and waking up at the same time each day to promote restful sleep. It will also help to reduce stress levels and make you more productive during your waking hours.
IT’S ALL ABOUT BALANCE
No fab diets or silly regimes or depriving yourself. It’s important that you eat a balanced diet to ensure you’re meeting your nutritional needs otherwise your health, hair, skin and well-being will suffer. Carbs are just as important as protein and vegetables but avoid overly processed foods, eat as natural and simple as possible across as many food groups as possible. It all boils down to ensuring your portions & calories are controlled. If you feel you need to lose weight then I’m almost certain your portions are too big regardless of what you might think. If you reduce the portion size of everything you eat by 30% for 4 weeks you’ll notice a big difference on the scales. They say weight loss is 80% diet and only 20% exercise. Re balancing and portion controlling your meals will have a bigger impact on your waist line than a 30 minute jog every day so find the balance that works. Get your eating under control then build in light exercise every day and I promise you’ll see results.