Belly fat is a stubborn area to lose weight, but there are five things you can do to aid results. Losing weight is hard, but losing weight from one specific area is even tuff.
Belly fat is one that many people look to improve, and while some achieve weight loss by sticking to a healthy diet and exercising regularly, others don’t feel the belly fat is budging. There are a few areas that you need to pay attention to:
Get enough sleep
Stress can lead to weight gain, anxiety, headaches, trouble sleeping, and more if you can manage the stress hormone – cortisol – then you’re on your way to losing weight.
One important factor is getting enough sleep – or prioritizing eight hours of rest each night, and that way you start the day feeling refreshed. A study by Columbia University found that when people are sleep deprived, they eat almost 300 calories more a day than when they have enough night rest.
This is obvious because a lack of sleep increases the production of the hunger hormone, ghrelin while decreasing levels of leptin.
Reduce sugar intake
Everyone loves a biscuit or two, but belly fat is largely linked to sugar. Sugar causes the release of insulin, which in turn encourages the body to store fat, particularly around the middle. Sugar is also very addictive, with many finding the need to consume it daily.
So what’s the solution?
Cutting sugar and foods that break down quickly into sugars will lower and stabilize insulin levels while also encouraging your body to burn fat for fuel.
While weight loss is mainly a result of diet, exercise plays an important part in shaping your figure. A calorie-controlled diet as well as exercising regularly is “the best way to reduce body fat”.
For the ultimate fat-burning boost, a combo of aerobic and strengthening exercises is far more effective. Aerobic exercises such as running, cycling, swimming, and group classes increase the number of calories that are burnt both during and after the exercise.
Strength training, such as lifting weights or using body weight, on the other hand, can increase muscle, which in turn helps metabolism. Bigger muscles can see more calories burnt, even when resting. It is advised to get 150 minutes of exercise in a week, with two strength-training sessions.
Fiber can help with digestion and prevent constipation – which can help with bloating. Fiber has also been shown to promote weight loss, and choosing foods with fiber also makes us feel fuller.
One way to increase your fiber intake is by choosing wholewheat or wholegrain alternatives to cereal, bread, and pasta.
Fruit and vegetables are also high in fiber, as are beans, lentils, and pulses.
Be careful with snacks and alcohol
Snacking is something people eradiated from their diet to lose weight. The odd snack here and there can see a few more calories consumed every day.
Experts suggest choosing snacks wisely as healthy snacks like reduced-fat biscuits, cereal bars, yogurt, cereals, etc., might seem like good choices, but not all are created equal.
In terms of alcohol – they provide liquid calories, and when mixers are added the number of calories consumed can skyrocket. Alcohol can also lead to consuming unhealthy foods, a lack of energy to exercise, and sleep disruption.