The most common question posed by the fitness experts and trainers on how to lose belly fat. Not only is belly fat unattractive, most health research shows that this will be a sign of increased risk of cardiovascular disease and diabetes.
Surprisingly, most trainers do not recommend sit-ups or abdominal crunches, as the main way to lose belly fat. While these targets abdominal exercises do increase muscle strength, they have been ineffective in reducing fat. The new approach takes into account diet, aerobic exercise, and hydration, sleep and stress levels.
The diet is the main culprit in pounds around the middle of the pack. Most of us eat too many simple carbohydrates, such as sugar, which the body converts to fat. The most common sites for the storage of body fat in the middle part. A diet consisting of lean protein, fruits, vegetables, healthy fats and whole grains is an important part of any weight loss program but is particularly effective when a flat stomach is desirable.
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Aerobic exercise is crucial for a smaller waist. Nothing grows metabolism and increases the burning of fat as a good old exercise. Any activity that increases the heart rate in the order, whether it is walking, jogging, swimming, playing tennis or cycling. The key is to find an activity you enjoy and can do three to five days a week. Maintaining a constant level of activity will also benefit heart health, controlling the level of sugar in the blood and well-being.
Hydration and strategic lose weight in the middle part. LIVESTRONG website quotes an article in August 2009, published in Obesity Research Journal, which showed that “drinking water 20-30 minutes before a meal will help you to consume less food. The participants ate an average of 75 fewer calories at each meeting. Although it seems that, a small amount that the calorie deficit can add to increased weight loss. Staying hydrated with water also reduces cravings for sweet drinks, which increase abdominal fat.
Sleep is another important factor in weight loss. According to a study conducted by the Department of Medicine, the University of Chicago in 2010, “the accumulation of data from both epidemiological studies and well-controlled laboratory studies show that chronic partial sleep loss may increase the risk of obesity and weight loss.
The main cause of sleep deprivation contributes to weight gain because it reduces the body’s ability to handle stress, which increases levels of the hormone cortisol. The researchers found that levels of cortisol production are the main culprit for the increase of fat in the abdominal cavity. This includes subcutaneous fat, which is under the surface of the skin and can be easily seen, as well as of dangerous visceral fat, which affects the vital organs of the abdominal cavity.
Although there is no “magic bullet” to burn fat in any area of the body, taking the multi-faceted approach is the most effective way to reduce belly fat. It is also the best way to increase your overall health and well-being.