Most people desire a flat stomach to feel more confident about how they look. However, the incentives for slimming your belly down should extend beyond mere presentation, as the less excess fat you carry around your abdominal area, the less chance there is of developing type 2 diabetes and cardiovascular disease. If you are struggling to achieve weight loss in the tummy area, don’t miss these 10 tips:
1. Increase the Intensity of Your Workouts
No matter how vigorous your current exercise routine is, you may need to accelerate your training to shave off those final pesky pounds. This does not mean wasting your time by performing a thousand useless stomach crunches, but rather stacking up the weights while adding short bursts of squats and planks between them to burn off that fat quickly.
2. Do Not Neglect the Cardio
Whether running, swimming, cycling, or jumping rope, nothing will evaporate those calories as fast as an intensive cardio session will. If you’re already well acquainted with getting your blood pumping, then now is the time to push your regular programming even further. However, if you’re out of practice or currently injured, strap on a brace for maximum knee stabilization and go for a walk, as this will also make a big difference.
3. Eat More Protein
Protein is the most powerful consumable asset you have at your disposal, as this nutrient reduces bad cravings, curbs hunger, and boosts your metabolism. You will be unable to lose any belly fat if you neglect this part of your diet, so stock up on those eggs, legumes, nuts, and dairy products.
4. Eat More Fiber
To keep your system flowing at regular intervals, it’s important to introduce more fiber into your meals. Get your fix from peas, broccoli, brussels sprouts, berries, bran flakes, whole-wheat pasta, or oatmeal, as these foods will help your digestion, reduce your appetite, and prevent any unwanted bloating.
5. Eat Fat
Not all fats are created equal! It may sound ridiculous, but polyunsaturated and monounsaturated fats are essential in maintaining a healthy heart while reducing cholesterol and burning belly fat. As with everything, these foods should be consumed in moderation, but for the most part you can enjoy your avocados, sunflower seeds, nuts, and olive oil with a clear conscience.
6. Cut Back on the Starchy Carbs
If you want to lose weight fast, this is arguably the most popular shortcut available. The refined carbohydrates found in white bread, pasta, and rice not only store fat but also retain water, meaning that their reduction can have an almost immediate visual effect. However, carbs are also necessary for your energy levels, a pleasant mood, and your heart, so stick to the good carbs (such as sweet potatoes, brown rice, and oatmeal), consuming them post-workout for added belly slimming benefits.
7. Cut Out the Sugar
The sweet child of carbohydrates is famous for its unhealthy attributes, including high blood pressure, heart disease, tooth decay, strokes, diabetes, and rapid weight gain. What’s more, these sugary dangers lurk in every corner, sometimes in plain sight (candy, soda, chocolate) or sometimes hidden away (ketchup, peanut butter, yogurt). Combat these effects by reading all food labels and stash some healthy snacks around the house to distract those cravings.
8. Cut Out the Beer
Beer is not only loaded with calories, but your liver also focuses on burning its alcohol content first, which means the fat gets stored away in the midsection, leading to what’s known as the beer belly. Intoxication may also encourage careless food choices, so cut back on these beverages, or even better, quit them completely.
9. Deal with Your Stress or Depression
The stress hormone called cortisol clings onto fat, while symptoms of depression often include laziness and bad food cravings. Luckily, these issues are not invincible and can be beaten with exercise, meditation, yoga, social activities, professional help, or simply being kinder to yourself.
10. Sleep the Fat Away
Lack of sleep means that your cells are not restoring themselves properly, which can result in hypertension, diabetes, and obesity. Enforce a strict seven to eight hour bedtime into your routine, and then face each day with a rejuvenated mood and enough energy for a healthy lifestyle.