Our stomachs are one of the main areas that we focus on to lose weight, and as the central point of our bodies, it’s no wonder why we become so obsessed with perfecting them.
Not all of us aspire to have washboard abs or a rock solid six pack, but simply want to know how to reduce belly fat so we can have a slimmer and more toned appearance.
Many things can lead to us being unhappy with our stomachs, and mothers, in particular, are often looking for ways to drop the last of their pregnancy weight to regain a once flat stomach.
For many people, the first place that they gain weight is on their belly so it is often the target of many different diets and exercise regimes.
According to the Mayo Clinic, though, belly fat is not only visually unappealing but also the sign of much greater health issues. People with larger amounts of stomach fat are at risk of diseases such as diabetes, colorectal cancer, sleep apnea, and cardiovascular disease.
Once you’ve achieved your flat stomach, your self-confidence will increase, making it easier to sport the latest bikini or midriff top, or even wear your jeans without struggling to do up the button.
The only solution for how to burn belly fat efficiently is with a combined approach to diet, exercise, and lifestyle changes, so don’t expect results to come easy.
There’s not one magic food that will help burn belly fat, but there are a few simple rules to help shift your stomach weight quickly and efficiently.
Excess sugar is commonly regarded as the main culprit in producing belly fat, and it can be found in so many foods today. Perhaps the most significant risk for sugar is in our drinks, including soda, fruit juice, alcohol, sports drinks, and tea and coffee.
Protein is essential for your weight loss journey, as it boosts metabolism leaving you fuller for longer. According to a 2012 scientific study, those who had a higher intake of quality protein in their diet were less likely to have belly fat.
Foods that are high in protein include poultry, meat, eggs, and seafood, so be sure to include at least one of these food groups in each meal for the best way to lose belly fat.
Viscous fibers can be found in certain foods, and after ingestion, they sit in your stomach and help to build a gel. This gel aids in slowing down your digestion meaning you stay fuller for longer and are less likely to reach for the snacks.
Besides being great for your health, fiber can also help reduce bloating in our stomachs which can sometimes be an offender in a bigger waistline.
People who follow a low carbohydrate diet report a much quicker rate of weight loss than those who didn’t, however, if you want something more sustainable you should focus only on cutting out refined carbohydrates that include white bread and pasta.
So, what is the best way to lose belly fat with exercise? Research shows that attempting spot reduction, or just working one single area of your body, is not effective in trimming down. Instead, you should try for an all over workout that combines both strength and cardio.
Belly fat burning workouts can come from a range of different training activities, and here are some ideas to get you started:
If you’re looking for a free and easy way to get moving, walking is a perfect choice.
Starting with 30 minutes a day at a moderate pace, work your way up to a longer and more effective walking session, and eventually, you’ll be able to incorporate running at set intervals to maximize weight loss.
Walking is a great way to exercise with friends or family if you’d rather not go it alone.
HIIT is a fairly recent method of exercising which incorporates high-intensity rounds of exercise in with slower, recovery based rounds.
When performed correctly, HIIT sessions can help you shred fat from your belly in half the time of a standard workout and are great for fast results.
If you’re looking to stay around the home base for your exercise regime, there are a stack of quality workout DVDs available. Find one that suits your interests, be it boxing or dancing, and work out in the comfort of your own home.
These DVDs are great for mixing things up and can keep you motivated with the promise of something new each week.
Check out your local gym for group classes that can help target belly fat. Most of these high-intensity programmes will run similarly to the HIIT style of workout, so be prepared to work as hard as you can.
Exercises to lose belly fat at the gym might incorporate cycling, boxing, aerobics, and even strength and conditioning, so you’ll never be bored for choice.
Belly fat burning workouts shouldn’t be a one-time thing reserved just for when you need to lose weight fast. If you make changes to your lifestyle as a whole, you’ll find that the need to follow stringent food and exercise guidelines disappears because you’re living a healthier life.
Be mindful of the foods you eat, particularly their fat and sugar content, and follow a regular exercise plan that ensures you get at least 30 minutes of exercise a day.
With these simple steps, you’ll be armed with the know how to reduce belly fat and be rocking a flat stomach just in time for swimwear season!
ExerciseRig.com serves as my way to keep people informed and motivated with their home fitness while providing plenty of guidance and advice when buying new products to help them reach their goals. My own story is a bit unconventional from what you may be used to. Although I was never severely out of shape, a severe knee injury actually resulted in me emerging more in form than ever, mostly thanks to equipment such as exercise bikes that I used during my long rehab journey. I’ve remained in shape ever since, and I now focus my efforts on sharing what I’ve learned from all my research and hands-on experience with a variety of home exercise equipment and workouts, passing it along to my readers. If you’re in need of unbiased, genuine, and real fitness equipment advice, this is where you need to be.