By Louise O'Connor, Naturopath + Wellness Coach
Here are the top 10 rules to lose belly fat... so you finally have the slim and slender body that has you feeling sexy, attractive, and confident!
The more rules you follow, the better your results will be.
So let's begin!
The truth is, eating too many calories will mean you will store the extra calories as belly fat. Simply put, gaining a fat belly is from eating more calories than your body can burn off.
And of course that is NOT what you want. Belly fat, or visceral fat which accumulates in the abdomen and deposits around vital organs is linked to diabetes, fatty liver disease and high blood pressure.
The fastest way to lose extra belly fat and get the slim and slender body you deserve is to start reducing your daily calorie intake.
Start getting rid of foods that are high in calories and instead, replace them with lower calorie options.
For example, replace fried chicken with grilled chicken breast... and save over 500 calories in the process!
Also, cut out extras like soft drinks, alcohol, high-fat foods, sugary snacks, dressings, sauces, and anything else that will decrease your daily calorie intake with very little effort.
Cutting down on high-calorie foods is the FASTEST and EASIEST way to lose unwanted belly fat and get a flat stomach.
If your diet is filled with foods high in sugar then you will have trouble losing belly fat. Did you know that just two teaspoons of sugar can create a chain reaction that spirals your body into a chemical imbalance?
When you eat a lot of sugar-filled foods it causes your blood sugar levels to increase rapidly. In response to this situation the hormone insulin is released. It's the job of insulin to move the excess sugar into the cells when the body canmot deal with the sugar load. Sugar is stored as fat, especially belly fat.
In other words.... insulin becomes a fat-storing machine when there is an over supply of sugar in your blood stream.
It's important to stop this unrelenting cycle of weight gain...
Sugar cravings are hard to ignore.. and breaking persistent sugar cravings can seem like an impossible task. You need a healthy, fat-burning eating and exercise plan to manage destructive food cravings once and for all.
Once again, the key to losing belly fat is to reduce your overall calorie intake.
If you eat or drink more calories than you burn off, you’ll store the extra calories as fat.
Alcohol is packed with empty calories that offer no nutritional value in return.
The term 'beer belly' is not just a coincidence! When your body doesn’t burn the extra calories from beer and other alcoholic drinks these calories get stored as fat.
What's more, alcohol can also put undue stress on your liver and also slow down your metabolism. All of these things will work AGAINST you when you’re trying to get a flat belly.
The truth is, you CAN’T target your belly to try and lose fat from just that spot. It takes more than ab crunches to shift weight from around your middle. It takes a multi-targeted approach that includes changes to your diet, exercise and lifestyle habits.
In other words, it is not possible to spot reduce one area of your body. You have to focus on losing fat everywhere.
This is where exercise that works your whole body really comes into play. Not only does exercise help you to burn off calories while you are doing it, it also increases your metabolism so that you actually burn off more calories AFTER you're done... even while you’re resting!
It’s true. When you increase your metabolism, you increase the rate in which your body burns off calories... and more belly fat as a result.
Over time, this increase in your metabolism will be the single most important thing you can do to lose belly fat.
All you need for exercise to lose that unwanted stomach fat is 30 minutes a day, 3 to 4 times a week.
Bottom line, start exercising and soon you’ll be fitting into your old clothes again, or better yet... going shopping for new ones!
You will feel so much better about yourself. You’ll be smiling more, you will be more positive, and more outgoing. You will feel sexy and attractive.
The big problem with late-night snacking is the fact that you’re at your least active.
Eating + no activity = a recipe for gaining belly fat.
Not only that, but if you’ve already eaten your daily calorie total for the day, chances are that snacking at night will put you OVER your daily calorie needs.
And once again, if you eat more calories than you burn off, you’ll store the rest as fat.
Eating or snacking at night can also result in elevated blood sugar levels. And as you now know excess sugar is quickly converted to fat.
So if you are eating well and exercising during the day, the simple act of snacking late at night could potentially ruin all the progress you have made.
Make sure you get all of your meals and snacks in BEFORE getting ready for bed.
If you are looking to lose belly fat in the fastest amount of time possible… you will definitely want to become a 'food label detective'.
So many foods these days are filled with a shocking array of artificial flavours, colours, preservatives, sweeteners and trans fats.
And without a doubt, these toxic food ingredients can poison your body and negatively affect how you look and feel.
Many unhealthy food ingredients can cause your body to function 'less than optimally'. And your body needs to be at its healthiest in order to stay strong and lean.
If it’s not natural, chances are it’s not good for your body.
So start reading food labels because when you do it becomes pretty easy to spot unhealthy ingredients. If you cannot pronounce it, you probably should not eat it.
No matter if you are a man or woman, your hormone levels determine how healthy you are.
If your hormones are out of balance... you will continuously struggle to lose belly fat.
Men who have excessive belly fat are more likely to have a testosterone imbalance. Women may notice increased belly fat due to a hormone imbalance termed 'estrogen dominance'.
So you will want to talk to your health practitioner about having a hormone profile done, to make sure your levels are all normal.
Any imbalance in your hormone levels can prevent your body from burning off fat, especially around your belly.
Chronic stress causes your body to pump out excessive amounts of cortisol which is the major stress hormone.
Soaring cortisol triggers cravings for high-fat, high-sugar foods. These are two of the worst foods you can eat when you are looking to lose belly fat and get a fit and toned body.
Further, cortisol also tells your body where that fat actually gets deposited A far greater amount of body fat is stored in reserve around the belly when you are under enormous stress.
Put simply, stress causes belly fat.
Reducing stress in your life is fundamental. Focus on activities you enjoy. Spend time exercising each day. Read a book, take a walk, or have a nice long bath to calm your mind and body.
Did you know there are certain foods that are called 'negative calorie' foods that actually burn more calories than they contain?
It's true! Raw carrots are an example. You can eat carrots and they will actually burn off more calories than what are in them! The work it takes to digest them actually burns more calories than they contain.
Not only that, but protein is the least likely nutrient to be stored as body fat. That’s because protein is used in just about every single metabolic function in our bodies.
So the best way to set up your nutrition is to eat more lean protein, healthy fats and vegetables.
The great thing about veggies for your carb sources is, you can eat a lot of them in volume but they really don’t add up to many calories.
Unlike the starchy carbs like rice, potatoes, and bread, which are very calorie-dense and can put you over your daily calorie need fast!
Eating more veggies will help you feel like you’re not starving yourself or restricting yourself in any way.
Also, eating 6 small meals a day instead of 3 larger ones will help speed up your metabolism. And as we’ve already mentioned, having a faster metabolism will help you burn off more calories at rest.
Bottom line, the key to a flat stomach is setting up your nutrition so you’re eating often and you’re also eating healthy, unprocessed foods. You will get the results you never thought possible.
Smoking stimulates the release of stress hormones. And like we have mentioned already, stress hormones like cortisol cause weight gain around the belly and can also raise blood sugar levels. And you've already seen what that does.
The bottom line: Smoking not only is poisonous and dangerous to your health, it can actually cause you to gain weight.
Insulin Resistance Leads To Ongoing Weight Gain
Why Stress Causes Belly Fat
Whar's Your Waist Measurement?
Natural Weight Loss Diet
Strength Training For Women
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