“Where are my abs” you may be thinking, well you are most definitely not alone and there are hundreds, if not thousands, of diet and exercise programmes to try and help eliminate belly fat. Despite this a high majority of participants don’t stick to them, resulting in very minimal change. In a lot of cases dieting fails completely and has a high chance the dieter will even eat more after quitting. (This may be you…don’t worry keep reading)
So, you’re here and you wanna get rid of that stubborn belly fat that’s hiding your flat stomach? But, after all I’ve just told you you’re thinking “how can I lose weight without dieting?”. The answer – there are much more simple steps and changes that you can make in your every day life to really fight against that extra stomach you’ve been trying so hard to conquer, without the need to completely cut up your diet, or your day.
We know that this type of fat is called visceral fat. It releases stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. This can cause obesity and increase the risk of type 2 diabetes… so have a look below and follow these easy and safe steps and you are sure to succeed!
1. Avoid Added Sugar
Added sugar is a no no! Excess sugar may be may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices. Many studies have shown the fructose in sugar is deadly in causing obesity and even more so in liquid form as our brain struggles to register, unlike solid food. This means we end up taking on more calories.
Make a decision to reduce the amount of sugar in your diet, and consider completely eliminating sugary drinks. This includes fruit juices, various sports drinks, as well as coffees and teas with sugar added to them. Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fibre.
2. Eat Protein
If weight loss is your aim then you may or may not be surprised that protein is probably the most important factor you can change. We all know protein can add substance to a meal, well it’s not a shock that consumption reduces cravings, meaning less snacking.
Protein also increases your metabolism! This means you will burn more calories and fat during the day, even if you’re resting. If you work out to turn that meat into muscle then your metabolism will rocket even more! You may think this is starting to sound very similar to a body builder, well you may kind of be right there. You lose the weight similar to the way they do, except at a very low scale!
Some studies even suggest protein is particularly effective at targeting belly fat. A little change could go a long way here.
3. Sleep Better
Just getting by on five hours or less per night increases visceral fat levels, according to a 2010 Wake Forest University study – Eight hours is ideal!
Some quick tips to improve your sleep include reducing caffeine late in the afternoon and try not to do exercise late in the evening as this will mean your body is too active and awake to get an effective nights sleep. Don’t forget your metabolism will handle burning some calories while your in dream land, so there’s no rush.
4. Stay Active
Aerobic exercise of course will help, i’m sure all of you have heard that before! It is among the best things you can do if you want to live a long, healthy life and avoid disease.
Eliminating visceral fat is easy with aerobic exercise. Running, biking, or swimming, or anything that gets your heart rate up will make a big difference.
Stay active over the week and record those lowering figures as motivation to keep going. Make sure to enjoy it – maybe run with a friend or cycle to music and there’s no stopping you!