13 Ways Of Beating Belly Fat
Whether you want to lose a couple of pounds for a special occasion, or a bit more for your health’s sake, losing it from your belly is one way to get maximum health benefits.
There is no doubt this is the body area that women worry about most, so here’s some ways you can get it under control.
1. Increase fibre
There are so many ways to get more of this, and it doesn’t have to be prunes! Leafy greens, whole grains, nuts, and beans are all good for keeping away the visceral fat that stays deep in your belly. Unfortunately it’s the most dangerous kind because it can wrap around major organs, including your liver, pancreas, and kidneys.
2. Forget these two things
Although “super foods” have many health benefits unfortunately there are none that burn off visceral fat. And you can’t tone it away with specific gym moves like crunches. Instead, look for ways to upgrade your eating habits and add activity every day.
3. The best thing you can do
Let’s look at the positives and While anyone can have too much visceral fat, it’s more likely if you’ve got a lot of weight to lose – whether that’s hormonal from menopause or just a lifelong habit of overeating.
Losing weight will help your whole body, including belly fat that’s hidden out of your sight.
4. Be choosy about fat
Frankly fat gets a bad press, because the reality is that we all need as it’s a major fuel source for your body (meaning it provides a lot of calories) and also the main way you store energy. You need fat to help you absorb certain nutrients, such as fat-soluble vitamins (vitamins A, D, E and K) and antioxidants (like lycopene and beta-carotene).
So it’s not ‘bad’, but it’s about the type and amount that you need to pay attention to. Limit the “saturated” kind that’s in animal foods, coconut and palm oils, and full-fat dairy. Keep the portions of those foods smaller than you might normally do, for instance. And check nutrition labels to see how many calories and how much fat is in a serving.
Look for fats that are better for you, too, like those from plant foods or fish such as salmon, tuna, and mackerel that are rich in omega-3s.
5. Check what type of exercise really works
If you are a dedicated runner or jogger for hours on end then unfortunately for you research shows that a few quick bursts of high-intensity exercise — such as a 30-second sprint or intense pullup set — may be more effective, and easier to fit into your schedule.
You can add bursts of higher intensity to any workout. Just speed up or work harder for a brief time, then drop back to a more mellow pace, and repeat.
When it comes to weight gain, sleep is a bit like porridge: Too little — less than 5 hours — may mean more belly fat. But too much — more than 8 hours — can do that, too.
“Just right” seems to be around 6-8 hours. If you don’t sleep that much now, or if you tend to toss and turn, try to go to bed a little earlier, relax before bedtime, keep your bedroom cool, and try not to text and email right before you turn in.
7. There is no quick fix’
Tempting though it may be, and we all wish there was such a thing, but cosmetic surgery isn’t the solution here. Liposuction doesn’t reach inside the abdominal wall. So it can’t get rid of visceral belly fat.
Likewise, crash diets aren’t the solution, either. You’re too likely to go off them. The slower, steadier option — lifestyle changes that you can commit to for a long time — really is the best bet.
8. How stress impacts your weight
Are you stressed out? That can make you eat more fat and sugar, and unleash the “stress hormone” cortisol, which can boost belly fat.
Stress also can make you sleep less, exercise less, and drink more alcohol — which can add belly fat, too. It’s a great reason to take up meditation, work out, listen to music you love, or find other healthy ways to unwind and relax.
9. Rethink your drink
This is not just about alcohol, because Whether it’s a latte, a regular soda, a mug of beer, or a glass of wine, it’s got calories. And when you’re trying to unwind the numbers on the scale, water (or a smaller glass of your favorite beverage) might be a better choice.
If you drink alcohol, remember that it just might make you throw your willpower out the window when you order your meal, too.
10. Don’t Smoke
If you are thinking of giving up, then here’s another good reason to quit. Smoking makes you more likely to store fat in your belly, rather than your hips and thighs. And that’s bad.
Health risks linked to smoking include diabetes, cancer, heart and lung disease so if it helps you lose weight too by giving up then use that as an incentive.
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11. What’s my size?
Some women gauge their weight by the size of dress they feel comfortable in, but this area is a minefield as one company’s size 14 could be another’s size 12. A better method is to measure your waist.
Preferably this should be 35 inches or less because then you may lower your chance of having a heart attack, a stroke, or possibly certain types of cancer. A tape measure can’t check on visceral fat. But along with the scale, it can help you track your weight loss.
12. Weights are not just for bodybuilders
A study showed that those who did 20 minutes of daily weight training gained less abdominal fat than those who spent the same time doing aerobic exercises, such as biking.
Strength training is good for women and it won’t make you bulky so talk to the instructor at the gym and tell them your goals. You still need to do some cardio, but make sure strength training is in the mix.
13. Check your hormone balance
Women who are oestrogen dominant tend to put more weight on their stomach, abdomen and thighs where the body stores its oestrogen at menopause when the ovaries have ceased production.
Wellsprings new Weight Control Capsules contain a synergistic blend of vitamins and plant extracts, working in three different ways to help you naturally stay in shape. First to boost metabolism, secondly to curb cravings and thirdly to balance blood sugar. They have been formulated for maximum benefit and have no side effects or contraindications with any medication.
If oestrogen dominance is a problem then rebalancing hormones and following a special diet to tackle it can certainly make a difference.