Life goes by fast. Let’s slow down. We got older where did it go now? Today we’re going to talk about how to lose the stubborn belly fat. A lot of you ask why it never seems to go away. Even though you have been trying to eat healthier and work out regularly. So the question is are you eating the right food and doing the right exercises?
For example, you’ve been working really hard and doing sit-up and crunches every day but you’re frustrated that your belly is not getting any smaller. It’s because these exercises are not actually burning your belly fat. These abs exercises make your abdominal muscles stronger and bigger, so yes, you’re getting abs. But you’re not burning the fat layered on top which is covering your abs.
So if your workout routine is doing sit-ups every day hoping to get rid of the muffin tops it’s not going to happen. You need to change things up. How you will ask? So let’s talk about diet and what other food that you should eat less. And what other food that you need to actually help you burn fat. Eat less food that has trans fat and high in sugar.
TWO MAIN CONTRIBUTORS FOR BELLY FAT
Number 1 Contributor For Belly Fat
Which are two of the main contributors to belly fat? And also watch how much carbs you eat. Your body does need carbs for energy and muscle building. If you eat way more than need it your body will store those extra carbs into your belly, thigh area.
Number 2 Contributor For Belly Fat
This doesn’t only go from food. What you drink is as important as what you eat. Sugary beverages will also lead to a significant increase in belly fat. Don’t forget that alcohol can also increase belly fat. Studies linked to heavy alcohol consumption will significantly increase the risk of central obesity. That is excess fat storage around the waist. So cutting down alcohol will surely help you reduce the waist size.
WHAT SHOULD YOU DO AND EAT?
1.PROTEIN AND FIBER
What food and drinks help you lose the belly fat? Your diet should be high in soluble fiber and protein. Research shows soluble fiber benefits weight loss by helping you feel full. So you naturally eat less.
Studies found that for adults who increased their soluble fiber intake in their diet their belly fat gain decreased by three to four percent over five years. Protein is also extremely essential when it comes to weight control. Because protein has a higher thermic effect than other food.
Meaning a body burns more energy processing proteins than it does processing carbs and fat. That’s why high protein diets work great at burning belly fat. It also increases the release of hormones which decreases your appetite and makes you feel full.
High protein intake also increases your metabolic rate and helps to retain muscle mass during weight loss. Many observational studies confirm that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet.
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As for drinks stick to more water and green tea. Green tea is low in calories and rich in antioxidants. And it truly promotes a breakdown of fat cells and boosts metabolism.
Another great diet is intermittent fasting, which surprisingly helps to burn the stubborn belly fat. It allows the body to burn more fat during the fasts and also increases our metabolic rate by 3 to 14 percent.
Next, let’s talk about the most effective workouts when it comes to reducing belly fat. Now surprisingly the first one is cardio HIIT, which is high-intensity interval training is an extremely popular option. This is also my favorite because it not only reduces your belly fat but also increases your stamina.
Primarily, it helps you burn a lot of calories in a short amount of time. Many of us don’t have all day to work out in the gym. So when it comes to belly fat we have to focus on intense workouts that burn the calories.
The best thing about HIIT is, it is so absurd burn which keeps your body working and burning calories and fat even after you finish your workout.
There are also other great cardio options. For example running, sprinting, cycling, swimming that can help you burn up to 600 calories per hour. And of course the more intense and the faster you go the more fat you burn off.
3.WEIGHT AND RESISTANCE TRAINING
Apart from cardio, resistance and weight training are equally important for belly fat loss. A study on overweight teenagers actually shows that a combination of strength training and cardio exercises leads to the greatest decrease in fat percentage.
As you increase your muscle mass, your body burns more fat more effectively when it comes to ab exercises.
There’s one type that will help you get a smaller waist. That is the ones that train your transverse abs. Transverse ABS is the most muscle that works like a rubber band and pulls your belly in together.
What else can you do apart from workouts and diet? Get enough sleep. It will take your heart working, eating, and working out to the next level pork belly at last. Studies show that people who sleep less than five hours per night tend to gain more weight in belly fat.
Comparing to those who sleep seven hours or more per night, your sleep will affect two specific hormones that help to keep your energy in steady control and your feelings of hunger.
If you fail to get enough sleep your hormones will increase your appetite and hunger causing you to eat more.
So, having seven to eight hours of quality sleep at night indeed helps avoid emotional eating and cravings, which will help make your belly fat lost much easier and that’s pretty much it.
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