Diet & Exercise Tips to Lose Your Stomach Fat
Muffin tops, a spare tire, abdominally challenged…no matter what you call it, it’s belly fat, it’s unattractive, and it could be dangerous to your health.
Trying to lose fat can be damned frustrating – it doesn’t respond very well to dieting, and stress can make it even worse! There is no “magic pill” for excess fat, but it CAN be eliminated just by making a few, simple changes. Here are the 7 most effective ways to lose weight:
Just say “No” to processed foods that have stuff added in: sweeteners, salt, artificial flavors, colors, and preservatives. This “junk” has been stripped of any sort of nutritional value and fiber. So, it just sits in our bodies and turns into – you guessed it – FAT!
Concentrate on eating whole foods (fresh fruits and veggies, whole grains, and meats) that don’t have additives.
Cut out the refined sugar. If you’re following the first tip, you’re covered. Basically, table sugar and high-fructose corn syrup raise blood sugar levels, spiking insulin and causing a “fat party” around the midsection. And the more sugar you eat, the more those party guests want to hang around and invite friends!
Avoid simple carbohydrates. Again, this is taken care of with tip one. Simple carbs are found in “white” foods like bread, rice, and pasta and in sugary cereals. They have zero soluble fiber and speed into the bloodstream, storing as fat. Simple carbs create super quick energy which leaves us feeling tired, crabby and wanting more – a vicious cycle!
Focus on complex carbs, found in whole grain bread and pasta, brown rice, fruits and veggies. These carbs have a slower release of energy which leaves us full and happy!
Limit your overall carb intake. A diet too high in carbs can prevent your body from using your excess fat as its main energy source, making it harder to burn it off. What’s more, the excess glucose that comes from too much carbs gets stored as belly fat! Try substituting grains for fresh veggies, and work toward a goal of a maximum of about 100-120 grams of carbs per day.
Make these seven “fat burners” part of your diet.
Grass fed beef has four times less fat and less cholesterol and calories than grain fed beef. Its magic ingredient, CLA (conjugated linoleic acid) reduces stomach fat while building lean muscle. Pass the beef, please!
Green tea speeds the breakdown of fat in our bodies with another magical ingredient, catechin polyphenols. Therefore, it has the potential to speed up you metabolism.
Sardines contain fatty acids and Coenzyme Q10 which enhance the body’s energy and increase metabolism. Sardines are fat burning, muscle building, marvelous!
Nuts are chock full of good fats (Omega 3 fatty acids). A handful can help curb hunger and burn fat. In other words, you can fight fat with FAT!
Avocados are an awesome source of monounsaturated fat. When added to a meal, they help you feel fuller, more satisfied, and are proven to help prevent belly fat!
Coconut Oil has gotten a bad rap in the press. It is high in saturated fat, but it has fewer calories than other oils and is easy to digest. The fat in it changes quickly to energy and puts less stress on your pancreas, which means a higher metabolism!
Berries are full of antioxidants that remove glucose from the bloodstream, which would normally park itself on the spare tire around your middle and turn to fat. Berries are loaded with fiber and they fight disease – a “berry” good thing!
Ditch the long, boring cardio routines for high intensity interval training (HIIT). HIIT is a “fat scorching” exercise program which focuses on short, very intense workouts. HIIT sessions integrate high intensity exercise with medium intensity exercise for six to ten reps and last about 15-20 minutes.
HIIT burns 9 TIMES the fat of regular cardio because it revs up your metabolism and keeps it up for hours after your workout. Bottom line, more calories burnt = more fat lost!
Pump some iron! Weight training can really let the air out of that spare tire! The more muscle you build, the more energy your body needs. After cardio, your body will keep burning calories for about an hour. But after lifting weights, the calorie burn continues for up to 48 hours – it’s a no brainer!
To save time and deliver better results, focus on multi-joint (compound) exercises like squats, dead lifts, and leg/bench presses. These use more muscle groups and fuel growth throughout the body with the release of HGH (human growth hormone).
If you’ve got stubborn stomach fat you need to eighty-six the things that are keeping it there: processed foods, sugars, and simple carbs. Add in some high intensity workouts, weight training and super “fat burner” foods and you’ll be on your way to six pack abs in no time!