Bid Farewell to Belly Fat Once and For All
There is more to be worried about with belly fat than just looking your best at the beach. A large belly can lead to health issues such as diabetes, high blood pressure, heart disease, and even certain types of cancer. Things can become even more problematic when your belly fat comes with visceral fat around your heart and other vital organs. The good news is that getting rid of belly fat can be done, but not without a few lifestyle changes and some effort on your part.
Much of what needs to be done involves diet, of course, but it's not the only lifestyle change that will help you to say goodbye to your belly fat. As you probably already know, you can't do this without some level of exercise, but it's also important to evaluate and adjust your overall lifestyle in terms of stress and sleep habits. Your age will also have some bearing on how you approach your fitness goals. We've listed some changes that can move you toward your goal of a slimmer waistline and a healthier body.
Reducing Belly Fat Through Diet
- Eat more fiber. A high fiber diet can help reduce visceral fat, but it has more benefits beside that, such as lowering blood pressure, helping manage blood sugar levels, and also promoting weight loss. Health guidelines suggest that women should consume roughly 25 grams per day, while men should shoot for 38. Eating plant products is the easiest way to consume more fiber.
- Eat whole foods. One of the first changes you should make is to add more fruits and vegetables to your diet. 5 or more servings per day is a good place to start.
- Eat protein throughout the day. Evidence suggests that a protein rich diet can help reduce belly fat and protect against insulin resistance. Your goal should be to get about 30% of your daily calories from lean proteins, which includes beans, Greek yogurt, fish, and low-fat dairy products. If you spread out your protein intake throughout the day, your body can digest it more effectively.
- Pick healthy fats. Visceral fat is often a byproduct of saturated fat, so get rid of processed foods and replace it with things like salmon, seeds, olive oil, and nuts.
- Steer clear of artificial sweeteners. Zero-calorie sweeteners may seem like a good idea, but they can be a problem, as they can actually mess with your metabolism and cause you to gain more fat. If you want something sweet, try dark chocolate.
- Add vinegar to your diet. One item that can help boost your metabolism is vinegar, as it is responsible for burning visceral fat. The bonus here is that vinegar can add a jolt of flavor to all kinds of meals, especially salads and poultry dishes.
- Lose weight. Focusing on one spot to lose weight won’t work, as you need to slim down your entire body. Be aware that visceral fat can also be an issue for people that are thin. Women should have a waistline under 35 inches, while men should be under 40.
It Won't Work Without Exercise
- Aim for a healthy heart. Engaging in cardiovascular activity can help reduce fat, with jogging and swimming high on the list. Shoot for 30 minutes of moderate exercise 5 days per week.
- Build muscle. Resistance training is a great way to replace fat with muscle. Lifting weights or performing body weight exercises is the way to go.
- Interval training. You can torch calories by engaging in high intensity interval training (HIIT). This in alternating bursts of high activity with short periods of rest.
More Tips to Reduce Belly Fat
- Get plenty of sleep. Resting is important when trying to slim down, so be sure to try and sleep around 8 hours per night. Too much or too little rest can have the opposite effect.
- Remove stress. Being stressed usually means that the body produces hormones designed to store fat. Take time to relax and meditate.
- Mind your age. Your metabolism slows down as you age, which could lead to an accumulation of belly fat. This is especially true with the hormonal changes that come with menopause. Diet and exercise can help slow down this natural process.
The tips above can help you begin to address the issue of belly fat if you're already fighting it. But, if belly fat is not yet a problem for you, taking the time to exercise and being mindful of your diet will help ensure that belly fat never becomes an issue for you to worry about. The same above steps can help with that too.
RX Fitness Equipment Is Here to Help
If you think it's time for you to start addressing a belly fat issue, and you'd like to discuss it with a professional, RX Fitness works with hundreds of nutritionists, coaches, and personal trainers. We'd be happy to refer you to one who can help. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by our store in Thousand Oaks or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.
Contact Tim Adams for a free consultation or stop by the store and take something for a test drive. We’re here to help.