It is not a problem when you have the right amount of fat in all the right places. The problem arises when you start squeezing into clothes and you can’t sit down without your tummy tumbling over your belt. This is the moment when you have to burn off the excess soft stuff and ensure you have some firmness to your figure. However, you shouldn’t lose extra fat only to have a well-shaped body, but because excess belly fat is also linked to heart disease, diabetes, liver failure, depression and dementia.
In this article we will present you some ways in which you can reduce excess weight.
- Cut out the junk food.
Kit Rich, who is a celebrity trainer and co-owner of SHIFT by Dana Perri, says: “When you want to burn fat from your midsection it’s important to first look at what you’re eating. Before anything else, decrease the amount of sugar, alcohol and processed, starchy foods in your diet. Then replace these foods with high-protein foods and healthy fats like butter, ghee and coconut oil. Not only will this strategy boost satiety, which aids weight loss, it will also help the body burn fat.”
- Incorporate vinegar
In order to add boost of your health, you should incorporate apple cider vinegar into your daily diet. According to Lauren Slayton, MS RD founder of Food trainer in NYC, foods that help keep blood sugar stable aid fat loos. She also explains that when blood sugar raises, insulin is secreted, and the more insulin is secreted, the more fat we store.
All you have to do is to mix 1 tbsp of ACV in water and top with some cinnamon. The co-founders of Shred415, Bonnie Micheli and Tracy Roemer suggest mixing some hot water with a tablespoon of ACV, along with ½ a tablespoon of lemon juice and a teaspoon of honey. They say that this kind of combination suppresses your apetite and reduces water retention.
- Get some hemp in.
As Slayton explains, omega 3 fatty acids found in hemp seeds, chia, walnuts and salmon increase lipolysis so you lose fat instead of storing it.
- Up your amount of thermogenesis
You should consume more lean proteins and cruciferous veggies in order to boost the amount of thermo genesis in your diet. Juan Carlos Santana, owner of the Institute of Human Performance in Boca Raton, Florida, says: “If most of your diet came from these two food sources, you’d work off a couple hundred calories per day just digesting your food—which is what you’d burn on an hour long walk. Ultimately this can help you decrease body fat.”
- Make sure to stay hydrated.
Ajila Cherry, personal trainer and Founder at Functional Innovative Training explains that water is one of the most under-appreciated magic fat-burning elixirs. She suggests grabing a glass of water as soon as you wake up in the morning. Moreover, you should drink a full glass of water every time you eat, because the more water you drink, the fuller you will feel and in that way it will be easier to cut back on unnecessary calories. Water is the essential element of weight and fat loss according to Ajila. Other trainers also support this ideology. Dan Roberts, the celebrity trainer and creator of Methodology X says: “Every chemical reaction in your body needs water. Even if you’re just mildly dehydrated, that could affect your fat metabolism and your performance in the gym.”
- Eat your biggest meal of the day after you workout.
After a big workouts, your body calls for a good recovery. This means that in order to replenish blood-sugar levels as well as to stop your muscles from breaking down, you need to give your body the carsb and starches it needs. After an intense session, your body wants energy, so it is very important to adhere to that, especially because your insulin sensitivity and metabolism are highest.
- Pick a time to cheat.
It is very important to treat yourself, but you need to ensure you are eating right to make up for it. According to Kelvin Gary, who is the founder of New York City’s Body Space Fitness, one meal won’t kill your goals, but being consistently inconsistent will for sure. You should get constant with good habits and plan ahead when you are going to cheat.
- Don’t drink or eat anything labeled “diet.”
Make sure to avoid any diet versions of your favorite sugary drinks since they are no better that drinking the regular product. Some recent studies have found a link between consuming diet sodas and the expansion of waist circumferences. Moreover, according to the journal Obesity, people who drink diet sodas have a higher percentage of belly flab that those whot don’t consume this beverage.
- Try out circuit training
Instead of doing cardio every day, you should try to incorporate HIIT workouts. “High-intensity circuit training with dynamic movements is one of my favorite ways to build muscle and burn fat all over the body,” says Rich. He also explains that there is no possible way to spot-reduce fat, but you should train the entire body in order to lose fat overall. For instance, mountain climbers, burpees, push-ups and jumps squats are great examples. In 40 minutes of workout, you need to do 20 minutes of cardio and reserve the other 20 minutes for circuit resistance training. After this kind of workout, you will see the difference in your body for sure.
- Get more active
Cherry says that whenever some client asks for advice on how to lose fat around their midsection, she often suggests them to do more cardio. Many of the clients are wrong when they think that they need to increase their number of abdominal exercises because cardio is the most effective strategy and it doesn’t all have to take place in the gym. She suggests them to walk more, get up every hour at work and take the stairs.
- Eat up some nuts.
Tammy Lakatos Shames, RDN, CDN, CFT, co-author of The Nutrition Twins’ Veggie Cure says: “Nuts like pistachios aid in fat loss because they’re a good source of protein and fiber.” She also explains that these kind of nutrients stave off hunger and ward off energy chrashes that usually lead to binges and cravings. Moreover, they are one of the lowest-calorie nuts.