13 AGGRESSIVE WAYS TO BURN BELLY FAT
Different questions arise like;
What is the fastest way to lose stomach fat?
What exercise burns the most belly fat?
What foods help burn belly fat?
How can I lose my belly fat?
How to lose belly fat naturally?
Generally, losing weight is seems not achievable, but dropping belly fat particularly can feel insurmountable. “It’s essentially impossible to tell one specific region of your body to accelerate fat metabolism,” says Chris DiVecchio, a NASM-certified personal trainer and author of The 5 x 2 Method: Revealing the Power of Your Senses.
Still, it’s a laudable goal to lose belly fat because it’s “unfortunately the most dangerous location to store fat,” says Lawrence Cheskin, M.D., chair of the department of nutrition and food studies at George Mason University and associate professor of health, behavior & society at Johns Hopkins University. Because belly fat also called visceral fat, or deep abdominal fat that surrounds the organs is more temporary, it circulates throughout the bloodstream more regularly and is therefore more likely to increase the amount of fat present in the blood, increasing your blood sugar levels and increasing the risk of having heart disease and type 2 diabetes.
The point now is that belly fat is bad. But how do you lose it? How do I lose weight? You have to adopt a well-rounded approach. “It’s got to be more losing fat as a whole,” agrees Chris Gagliardi, a certified personal trainer at the American Council on Exercise (ACE). Without further stories, below are the best ways to lose belly fat once and for all.
1. Track your calories.
The fundamental approach to losing weight is by burning more calories than you consume. For example, since 3,500 calories equals one pound of fat, “If you were to burn 500 more calories per day seven days a week, that would lead to 3,500 calories in a week and one pound of weight loss,” says Gagliardi.
However for some people, they cut their daily calories ‘for instance, if I consume a whole sandwich usually, now, I’m going to consume half a sandwich at lunch and keep the other half for my dinner and cut my calories in half. You can also try it.
2. Avoid eating excess sugary foods.
Sugar contains fructose, this has been linked many chronic diseases when consumed in large quantities. These chronic diseases include obesity, overweight, back pain, type 2 diabetes, heart disease and fatty liver disease. It has been observed in recent observational studies which shows a relationship between "high intake of sugar" and "increased abdominal fat"
It is of high importance to know that more than just refined sugar can lead to increase in belly fat. Even the healthier sugars like real honey should be used sparingly.
3. Admit that your behaviors will adjust.
An important aspect of weight loss is to be aware of the decisions you are making. For instance, when out with friends, you may be too excited to lose track of your rate of eating or drinking. But if you take a quick decision to step back and realize that fact, you are on the right course.
“The awareness and then planning for what else I can be doing, that might give me the same benefit of eating comfort foods,” says Gagliardi.
4. Walk every day.
Walking is a quite a good exercise routine to establish for people. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking routine for 50 to 70 minutes three days per week for 12 weeks significantly slashed their belly fat compared to a sedentary control group.
Even if you are starting your routine with a one-minute walk, and gradually increasing it bit by bit, there are health benefits to that,” says Gagliardi. One of the biggest errors people make when trying to lose weight is that they try doing it in excess and too soon and get easily burnt out.Steady approach to walking and gradual improvement is better than overdoing it and giving up. An easy way to approach it is to devote to going for a quick, 10-minute walk after dinner, and slowly increase the time as time passes.
5. Eat more fiber.
Foods that are high in refined carbohydrate and sugar don’t really quench your hunger, so you end up consuming more. Rather, eat more fibrous foods like whole grain breads, oats, beans, legumes, vegetables, fruits, and chia seeds. “They fill you up the more,” says Dr. Cheskin, as fiber helps to slow your digestion.
A 2015 study from the Annals of Internal Medicine showed that for those who have a hard time following a strict diet, simplifying the weight loss approach by just increasing fiber intake can still lead to weight loss. Women should aim for at least 25 grams of fiber per day (based on a 2,000-calorie) diet, according to the most recent U.S. Dietary Guidelines. Start with our high-fiber diet plan.
6. Embrace healthy fats.
You have to eat fat if you want to lose fat - the right kind though, that is. Adding healthy fats, in the form of monounsaturated and polyunsaturated fats can give you more satisfied with your meals.
Yasi Ansari, M.S., R.D., C.S.S.D., national medial spokesperson for the Academy of Nutrition and Dietetics, says, "The recommended fat sources boosting in the diet come from unsaturated fatty acids found in foods like olive oil, nuts, avocados, fatty fish, and eggs, as they can help increase satisfaction while providing a variety of health benefits when consumed in moderation."
Avoiding foods that contains trans fats (created by pumping hydrogen into saturated fats) such as soybean oil. These fats are found in some margarines and spreads which are often added to packaged foods, although many food producers have stopped using them. These fats have been somewhat linked to heart diseases, inflammation, insulin resistance and abdominal fat gain in observational and animal studies.
To help reduce belly fat and protect your health, ensure that you carefully read ingredients label and stay far away from foods or products that contains trans fats. They are often categorised and listed as partially hydrogenated fats.
Your intake of healthy fats can also be increased by adding some chopped avocado into your salads, enjoying wild salmon twice a week, and having a little peanut butter with your post-workout snack or smoothie. Just remember to enjoy them in moderation as they are still very calorie-dense, Ansari says.
7. Begin strength training.
It is necessary to indulge in full-body strength training if you want to lose belly fat especially if you’re trying to keep it off for an extended period. “Strength training should be included in everybody’s exercise schedule,” says Dr. Cheskin.
That’s because strength training helps in building muscle, which will in turn replace body fat. And because muscle is active metabolically, you will continue to shed off calories after working out, thereby, reducing overall body fat. Plus when your metabolic rate becomes faster due to muscle growth,
To begin, lift weights at least 2-3 days per week and work up from there. “One way to think of it is that you are building up to supporting your long-term goals”. By so doing, achieving your long-term goal will be at ease and won’t be back-breaking. .
For instance, maybe you want to try some certain movements, like a dead-lift or bench press, and you want to level up or you want to try more professional moves or we can simply relate it to our everyday activities, like lifting more store goods easily.
8. Load up on protein.
Protein is a very important nutrient for weight management. High intake of protein increases the release of the fullness hormone PYY which helps decrease appetite and increases fullness. Protein also increases your metabolic rate which also helps to retain your muscle mass during weight loss.
There’s a reason everyone emphasize on about protein: Not only does it fills you up, but it’s also repairs the tiny tears caused by strength training in the muscles. This helps muscles grow bigger and stronger, shedding away body fat in the process. Try as much as possible to at least 70 grams of protein for the whole day.
This is important especially before you go for an exercise. We’re all guilty of going hard at the gym, and then heading straight to eating junks afterward because we are super hungry. The result? You consume more calories than you burn and end up with excess belly fat.
It’s normal to get hungry after workout, but to avoid unnecessary feeling of hunger, eating a snack with at least 12 grams of protein before exercise will certainly be of help but if the hunger persists, check first if it is hunger actually or its just dehydration. Then, consume a snack that is rich in protein that also includes some carbs, e.g. a protein bar consisting of whole grains.
Ensure that you include a good protein source at each meal, such as;
- Whey protein
9. Okay, now you can do some crunches.
Although you can’t spot reduce fat, you can targeting building lean muscle tissue can help to burn fat. “There are literally dozens of muscles between your shoulders and your hips that are involved in every movement you do,” says DiVecchio. “The quickest way to create a lean midsection starts with choosing the right moves.”
Ensure you have at least three to four times ab work week a week with a minimum of 24 hours of rest between each sessions. During those sessions, you can start with easier moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core (aka, tightening your ab muscles) in every workout you do, says Gagliardi.
There are tons of different ab workouts you can do right in your home. Once you’re comfortable in an ab routine, work your way up to more complex ab exercises, like side-to-side med ball slams and weighted Russian twists, says DiVecchio.
10. Drink less alcohol.
To lose weight, you simply have to consume fewer calories—but that can be tough when feelings of hunger start creeping in. One good plan of attack? Ditch the empty calories that don’t serve your goals so you can make more room for the foods that do. This includes all sugary drinks, like soda, but alcohol is a big one.
Ansari says alcohol can prevent weight loss in several ways, including the fact that heavy alcohol intake can stimulate food intake. "Binge drinking can overload the liver. The liver then prioritizes processing alcohol over other nutrients and then stores the protein, carbs, and fat as fat in the body," Ansari explains. The Centers for Disease Control and Prevention (CDC) defines binge drinking as having five or more drinks for men, and four or more drinks for women in two hours. "Also, alcoholic beverages are often mixed with sugar-rich beverages. Drinking more than moderate amounts of alcohol can cause calories to add up quickly," she says.
Research also finds that drinking frequently—even if it’s a moderate amount—can set you up for excess pudge. Not only do the beverages themselves contain unnecessary calories, but once you start sipping too much, your inhibition also plummets, according to one 2016 study. The result? You’ll have a hard time resisting that late-night slice of pizza. So if you're going to imbibe, stick to one drink per day for women and up to two drinks for men. (Order one of these lowest-calorie alcoholic drinks.)
11. Try to limit your stress.
Stress can mess with every part of your body - but how you deal with it can impact your weight loss goals. “I think most of the effect of stress is behavioral rather than neurochemical,” says Dr. Cheskin. “Its because we deal with stress by eating more food”
Eating food to make you feel better is always a whole lot easier than actually facing the stress head-on. According to Dr. Cheskin, People prefer doing things with ease, things that are immediately satisfying that requires less or no effort.
Stress can increase your belly fat by triggering the adrenal glands to produce cortisol, which is also called stress hormone. Research reveals that high release of cortisol increases appetite and drive abdominal fat storage.
Eating due to stress can only result to one thing: developing belly fat instead of burning it. If you find yourself in this situation, endeavour to check the cause and think about what you can do about it. Look for means of solving the issue or talk to a therapist about it before turning yourself to a shapeless being.
12. Prioritize quality sleep.
Sleep is huge when it comes to your weight loss success—and that’s both if you sleep too much or too little. “Sleeping too much is probably not great for you healthwise,” says Dr. Cheskin. “But sleeping too little is worse.”
Case in point: One 2017 review and meta-analysis from the U.K. found that people who slept 5.5 hours or less per night ate an extra 385 calories the day after compared to those who snoozed for at least seven to 12 hours. On top of that, they preferred to munch on fatty foods full of empty calories, like chips.
If you’re only getting a minimal amount of sleep each night, that leaves more time for you to snack and make otherwise unhealthy decisions that could affect your weight loss. Although it will vary from person to person on how much sleep you actually need to be most effective (and therefore make progress toward your weight loss goals), the ideal number is typically seven or eight hours, says Dr. Cheskin.
13. Cook more often.
Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods, according to a 2017 study. After analyzing data from more than 11,000 men and women, U.K. researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.
The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar.
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