One of the most common questions is how to get rid of belly fat or loss belly fat fast. Belly fat is actually the most dangerous type of fat – besides aesthetics, large waist lines are indicators of –disease-disease-disease.
It takes more than just crunches! We start to gain weight in our midsection when our cortisol levels spike. Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. That stress can even get WORSE with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. So how do you shape up? Incorporate these 6 things below and you will be on your way to a flatter belly in no time flat!
Sleep Soundly at Night
Sleep for at least seven hours at night to stay trim and healthy. Research suggests that lack of sleep can trigger cravings for sugary and fatty snacks. A research study found that insomnia can alter hormone production and lead to accumulation of belly fat. In the study, people who slept fewer hours at night gained more visceral fat compared to those who got more shut-eye. Therefore, ensure to sleep soundly at night to reduce stomach fat. {Source}
Eat Healthy Foods
Eliminate high-calorie food items from your diet. Say no to empty carbohydrates, fats, and sugar as these have little nutritional value and get stored as belly fat. Include whole grains, lean proteins, vegetables, and fruits in your daily diet. Consume fiber-rich foods that satiate your hunger and make you feel full for a long time.
Do not make the mistake of skipping meals in a bid to lose weight. Skipping meals will slow down your metabolism which means you will burn less fat. It is recommended to eat five or six small meals during the day, instead of two or three large ones. Cut down your portion sizes, and eat for need and not for greed. {Source}
Drink Lots of Water
Drink plenty of water during the day to feel full and eat less. Drink a couple of glasses of water before your meals to reduce your appetite. Studies reveal that this habit can help to lose pounds faster. Drinking water can also help you stay hydrated and maintain normal body functions. {Source}
Exercise Vigorously
1000 crunches a night may get you strong abdominal muscles, but with a full layer of fat on top, you will not get the results you really want. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walks will also help. {Source}
Minimize Stress and Tension
Chronic stress leads to an increase in the production of cortisol, a body hormone that causes fat storage in the abdomen. Stress and tension can also lead to emotional eating which can pile on the pounds. Practice relaxation techniques to combat daily tension. Exercise is one of the best solutions as it can help to tackle both stress and obesity. {Source}
Sugar is your Enemy
Fighting belly fat is 80% healthy diet. Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving! Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer. {Source}
Vitamin C
When you’re under extreme stress, you secret more cortisol hormone. Vitamin C helps balance the cortisol spikes that happen to you under this stress. Besides being a good way to counteract a cold, Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel, making this vitamin your fat burning friend.
If you’re going through an emotional crisis, stress from work, or a bad eating splurge, increase your vitamin C – it’ll help counteract the negative side effects. Try bell peppers, kale or kiwi fruits. These have even more Vitamin C than the famous Orange! {Source}
Eat Fat (good fats, that is)
I know it sounds counterintuitive, but it takes good healthy fats to burn fat. Good fats include nuts, seeds, avocados, and salmon. These foods are not only rich in Omega 3’s but are full of nutrients to keep you satiated throughout the day and reducing your hunger cravings. {Source}
Slowing down your breath
This is a very simple method that you can use even when you’re in the midst of doing something else. Whenever you notice you’re feeling tense and uptight check and see how you’re breathing. Most people under stress either alternate holding their breath with short breaths, or take rapid shallow breaths. After you become aware of your own breathing, consciously relax your belly and slow down the breathing. This works best if you focus on slowing down the exhalation rather than your inhalation. With each exhalation you can say to yourself “slow down”. That is all there is to it- Simple but surprisingly effective!!! {Source}
Conclusion
Use the tips provided in this article to formulate a daily plan. Exercise your willpower to eat sensibly and work out regularly to get rid of belly fat.
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