How To Loose Belly Fat

Are you drawn to Internet advertisements that claim to know “the secret to losing belly fat” or “the one trick to losing belly fat”? If this is the case, you are not alone. Americans spend countless hours and billions of dollars attempting to achieve a flat stomach.

But, as many advertisements and commercials claim, is there a magic bullet — a quick and easy way to get rid of stubborn belly fat?

In a nutshell, no. (We were also disappointed to hear that.)

But, if you’re willing to put in the effort, there are ways to get rid of belly fat.

Target sugar

Eliminating sugary drinks — and not just soda — is a good place to start improving your food choices. Because sugar increases belly fat and fiber decreases belly fat, juicing fruits removes the fiber, leaving only pure sugar. So one quick and easy fix would be to stop drinking sugary drinks.

Replacing sugary beverages with water will significantly reduce your sugar intake, and once you’ve done that, you can figure out how to reduce your sugar intake from foods.

If you have a sweet tooth and want to add a finishing touch to your meal, eat an apple, melon, or fresh berries. Remember that fruit is not a replacement for vegetables.

Go Mediterranean

The popular “flat belly diets” incorporate much of the wisdom found in a Mediterranean diet, which benefits everything from brain health to heart health. The basic premise of both diets is to consume foods high in monounsaturated fatty acids (MUFA), which may aid in the reduction of belly fat storage. Olive oil, nuts and seeds, avocados, and fish are all high in MUFAs. Regular consumption of yogurt has also been shown to aid in the reduction of belly fat.

Another diet trend that promises to reduce belly fat is the apple cider vinegar diet. While animal studies have been promising, current human research has yet to produce impressive results. The data supporting the benefits of the Mediterranean diet, on the other hand, are real and should prompt some dietary changes.

 Front-load your meal

Begin your meal, especially your main course, with seasoned vegetables, whether it’s vegetable soup or vegetables on your entrée plate. Remember that vegetables should always make up at least half of your plate and should be a mix of starchy (like potatoes) and nonstarchy (like spinach) (your leafy greens, broccoli, etc.).

Because vegetable fiber is filling, eating vegetables first will leave less room for less healthy foods.

 Commit to a physical lifestyle

The single most important thing people can do to prevent belly fat accumulation and eliminate existing belly fat is to commit to physical activity, and even better, a physical lifestyle.

When men and women exercise, the first fat they lose is visceral fat.

In some ways, moderate-intensity physical activity is the “magic pill” that many people seek, because the health benefits extend beyond keeping your waistline trim: Physical activity not only lowers your risk of cancer, stroke, diabetes, and heart attacks, but it has also been shown in studies to significantly improve the moods of patients with major depressive disorders.

Overtraining, on the other hand, can be problematic in the fight against belly fat because it can result in coristol overproduction. Excess levels of this stress hormone have been linked to abdominal fat.

Walking briskly for an hour each day can help boost your metabolism, as can adding an incline to your treadmill routine.

Move around, fidget

Another thing that most people are probably unaware of: fidgeting is good for you. It is a nonexercise physical activity that is important for burning energy. You will reap greater health benefits if, in addition to exercising, you are a more fidgety, active person throughout the day. This includes gesticulating while speaking, tapping your foot, and simply moving around.

And try not to sit too much

According to studies, people who sit for eight to nine hours a day, even if they exercise for the recommended 150 minutes per week, do not reap the same benefits as people who are more active throughout the day.

If your job requires you to sit for the majority of the day, try to find ways to move:

Take frequent short walks throughout the day.

Take a longer walk during your lunch break.

If possible, take the stairs instead of the elevator.

Perform stretches at your desk.

Just try to move around as much as possible.

 Redefine ‘rest’

Having an active hobby — and developing one if you don’t already have one — is essential. Participate in a sport, whether it’s a group activity or something you can do alone. Essentially, if you enjoy doing something, you will continue to do it.

Even if you exercise regularly, if your leisure time consists of sitting on the sofa or in a chair, you may be offsetting the positive health effects of exercise.

Unfortunately, most people associate rest with watching TV or eating out — what we call “passive rest.” But, in reality, our rest should be sleep, and our leisure time should be fun physical activity, which is active rest.

According to statistics, the average man in the United States spends 198 months of his life watching TV, five months complaining about his boss, and five months waiting on hold.

Consider what else you could do with those 208 months of your life. You might be able to find activities that are better for your health and will help you lose belly fat.

 Develop more muscle

While sit-ups cannot “target” belly fat, they can help you burn calories, strengthen your core, and gain muscle. Because muscle is more metabolically active than fat, the more muscle you have, the more calories you will burn at rest.

Lifting heavier weights and resting less between repetitions can also help you burn calories after you leave the gym.

Burning those extra calories, in conjunction with regular cardiovascular exercise and a healthy diet, can help you achieve and maintain a healthier weight.

Forget about weight loss drugs or supplements claiming ‘one trick’

So far, the Federal Drug Administration has not approved a single drug for the reduction of belly fat. Supplements claiming a “one-step solution” to belly fat are not strictly regulated, and many of the claims made in advertisements are unsubstantiated by research.

The bottom line is that there is no cure for belly fat in drugs or supplements. The emphasis should be on living a healthy lifestyle. While it isn’t as simple as popping a pill, the benefits will last a lifetime.