Most of us consume way too much food and alcohol over the Christmas and New Year Period?thats ok though, you?ve worked for it throughout the year! But now to get back on the straight and narrow and lose that spare tyre that may be starting to accumulate after 2 weeks of fun, food and festivities. Excess Stomach Fat isn?t just a vanity issue, it is also a pre cursor to Diabetes and Blood Pressure Issues. So why wait and let it accumulate?there?s no time like the present to start implementing a few of these tips to Blast that Belly Fat!
Here?s our Top Tips to shed that Stomach Fat that has crept on over the last couple of weeks?
1. Throw Out The Junk Food ? Reduce Sugar and Saturated Fat
To lose stomach fat you have to throw out the junk food! You are what you eat, so don?t eat junk. Do not keep junk food like cookies, chips, sweets and other similar products in your house. If they?re left over from Christmas?maybe throw them out, or gift them to someone else you know if you dont want to waste food. Junk food and addiction to sugar is considered to be the greatest cause of belly fat today. There are some?foods that burn belly fat which will help you, but you still have to control calories.
If you do not have these bad foods lying around, you will not think about them and after sometime, you will break the bad eating habits. The best and easiest rule to live by is, if it?s not in the cupboard, you wont eat it?so don?t buy it to go in the cupboard.
But, why is junk food so bad? Mostly it is due to the high sugar content of junk food. Most junk food consists of refined carbs and sugar, which when eaten, quickly raises blood sugar levels, leading to reduction in fat burning and increase in appetite.
2. Carbohydrates and Losing Belly Fat ? Low GI Carbs are Best
Consumption of carbohydrate is essential for losing belly fat, but there are good carbs and bad carbs. Refined flours and the foods that they create, such as white bread, pasta, donuts, cakes and biscuits (yes,?biscuits cause weight gain) should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat, which is the opposite of how to lose belly fat!
?Good carbs?, such as fresh fruits and vegetables, should be eaten instead. Slow release carbohydrates are also beneficial, such as oats, brown rice, some pulses and sweet potato. A diet that takes most of its carbs from fruits and vegetables, as opposed to refined flours, is healthier.
Ideally rye or wholemeal bread should be eaten instead of white bread, and biscuits / cookies and cakes should be avoided altogether. Consuming too much carbohydrate can bump up your insulin levels, which can slow down your metabolism. Your body can?t metabolize too much carbohydrate at once because the body does not need so much energy at one time. The excess sugar from the carbohydrates will just turn into stomach and body fat.
Much research has shown that adopting a?high natural fat/protein diet such as Paleo Diet is the way ahead to lose weight fast. Avoiding carbs increases the fat burning metabolism (lipolysis), which helps to reduce belly fat to get a flat stomach. This is not suggesting to avoid Carbohydrates all together, just to avoid highly refined ones, and stick to natural, low GI carbs found in Fruit and Vegies.
Combine your meals with a good mixture of protein, carbohydrates and vegetables. Your source of protein should be in the size of a deck of cards; the carbohydrates in the size of your palm and the major bulk of your meals should come from vegetables, ideally low GI vegetables.
3. The Natural Way to Lose Belly Fat ? Eat Like a Cave Man
Following a natural food idea is a great way to lose belly fat as if combines the rules above, that is you avoid all junk food and all processed food, sugar and saturated fats. Following a Paleo/Caveman Diet?or a Low GI diet are two ways?to lose belly fat the natural way.
It is important that you avoid gimmicks and pills when try to lose weight. You need to make a lifestyle change and carry on eating a healthy diet and exercise after you lose weight. Systems such as the HCG Diet and?Lemonade Cleanse / Maple Syrup Diet may aid fast weight loss initially but in the long-term there is a much greater risk of putting the weight back on again.
4. No More Late Night Snacks ? Stop Comfort Eating
Try not to have late night snacks. The main problem with late night snacking is that there is not much activity done afterwards. People go straight to bed right after the late night meal because they are tired. So, this will cause high sugar levels in the blood stream and no energy spent after that. The excess sugar will just turn into belly fat very quickly.
You can reduce you hunger and food cravings by following a low glycemic (Low GI) diet. Fluctuations in blood sugar causes increases in appetite. Losing stomach fat requires a strict diet, so avoiding hunger is essential. Late night snacking is often emotional eating and not eating to nourish.
5. Drink Less Alcohol To Lose Weight
Decrease alcohol consumption. If you drink a lot, you will accumulate fat around your waist. Excess alcohol consumption can really give you a belly. Have you seen people who are slim all over but have a beer belly sticking out? Well, that is the effect of excess alcohol consumption.
Alcohol does not contain any nutrients at all. So, all the energy consumed through alcohol will be stored as belly fat! If you want to lose weight fast then you need to stop drinking for a while.
You do not need to give up alcohol completely, but just drink in moderation. Do not drink everyday and limit yourself to just one glass of wine or one bottle of beer.
Lifestyle Changes To Help Lose Weight
1. Turn Out The Lights Before Bed
Sleep research has shown that sleeping with a light on, even just a dim night light, is enough to cause changes to appetite. Researchers found that subjects that sleep with a light on gain more weight.
2. Exercise for Weight Loss ? Burn Fat With Cardio and Weights
Exercise is vital for weight loss and long-term health. Exercising has an immediate effect on weight, in that as you exercise you burn energy (mostly glycogen stored in muscle tissue). The body replaces the lost energy by breaking down sugar reserves in fat cells. This is why we lose weight (fat) when we exercise. Exercise also helps build muscle which raises you metabolism permanently?meaning you burn fat at rest and more fat during future exercise due to the larger muscle cells requiring more energy to operate. Finally, the more exercise you do, the fitter you get. The fitter you are, the more you can exercise and the more calories you burn.
If you do not know how to get started, find a fitness class, hire a personal trainer or ask us for some simple exercise routines you can do at home which include Body Weight exercises and cardio. We have a growing selection of advice and articles to help you get fit?
3. What is the Best Exercise to Lose Belly Fat?
The question that is so often asked has finally been answered by sports scientists.?Researchers from the Duke Uni Medical Center have found that?aerobic exercise is more effective at burning visceral (belly) fat than weight training.
Visceral fat is the least healthy of fat too. It causes diabetes, heart disease and some forms of cancer.
?Resistance training is great for improving strength and increasing lean body mass. But if you are overweight, which two-thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.? ? Dr. Cris Slentz, Duke University Medical Center, 2011.
4. How to lose Belly Fat with Exercise
The key to losing belly fat is to exercise often. We suggest exercising at least 5 times per week. If you can fit in 2 workouts a day all the better. Although sports research has indicated that intensive exercise is most effective, this new research suggests that really it is just a matter of burning more calories. So whether you sprint or walk makes no difference, so long as you do the work.?Sprinting?obviously burns calories quicker than walking but if you can only walk that just means is that you have to exercise for longer each day.
There are many exercise routines that will help you to get a 6 pack once you have lost all your belly fat. However, the most important thing is to combine different workouts. Weight training is essential, as building muscle speeds metabolism. Intensive exercise, such as interval training and circuit training burns fat fast. Keep it varied, and you will lose weight. Remember that although?stomach exercises will not help you to lose belly fat, they will help to tone the mid-section and develop your abdominals.
There is really no single ?best exercise? to lose belly fat, what is important is that you do exercise on a regular basis and burn as many extra calories as you can.
Further Guides To Losing Weight And Getting In Shape
1. Weight Loss Advice for Men
Belly fat seems to be a huge problem for lots of people, especially men. Naturally, men tend to hold more fat around their waistline (this is visceral fat, or internal fat), which we call love handles (also known as beer belly or pot belly). The rules on?how to lose belly fat for men do not vary significantly really, but there are a few considerations concerning lifestyle, physical fitness and diet.
Besides the biological nature of men, modern lifestyle also has a huge impact on belly fat; as work, stress and lack of exercise contribute to the accumulation of stomach fat.
Belly fat is usually a very stubborn type of fat, in that it requires a lot of work to reduce it. The best way for men to lose belly fat is through a combination of cardio exercise, weight training and a lean muscle-building diet.
2. Weight Loss Advice For Women
Many women accumulate belly fat, especially after having children. Really the same approach needs to be taken ? combine regular exercise with a healthy diet. It is very easy to develop bad eating habits when nurturing a baby. Irregular sleep leads to poor diet and emotional eating and also causes weight gain. The best way to tackle this is by starting a?weight loss plan where you plan your goals relating to food and exercise; this way you will have something to adhere to.
3. Diet and Health Tips for Teenagers
We have had many teenagers ask what they can do to lose belly fat. Really the best thing to do is adjust your diet and get more active. Reduce sugar intake, which includes sugar in processed foods, junk food, cakes and cookies. Then eat more lean proteins, less starchy foods and start exercising more.
Teenagers have a great advantage over adults as they are more energetic and have a faster metabolism. Weight loss is still relatively easy for teens so long as a healthy diet is followed and regular exercise is taken. However, teenagers do require more calories than adults to ensure healthy growth and development.
If your school does not provide adequate exercise or sports then join an after school club. Martial arts, dance or scouts will all provide plenty of exercise and activities to help get you fit.
4. Weight Loss Advice for Seniors
Losing weight becomes harder as we age. Metabolism tends to slow down which means that it is far easier to gain weight. Also we become less active as we get older which just adds to the problems. However, this does not have to stop you from losing weight.
Remember that?diet is more important than exercise to lose weight. You will never be able to burn of excess energy through exercise (only professional athletes are able to do this). The key is to reduce the amount of calories consumed while maintaining a healthy and balanced diet.
One word of caution, although higher protein diets aid weight loss, research has shown that high protein diets can lead to a reduction in bone density in older women. It is therefore important to do some weight training exercises as part of your weekly fitness routine to ensure that both muscle mass and bone density is maintained.
5. Remember That A Little Belly Fat Is Natural
Remember this fact:?Belly fat is natural. Its main purpose is actually to protect the vital internal organs. To lose all your belly fat is to defy nature. This is why it is so difficult to achieve. But you can do it if you stay focused and work hard.
The fat that surrounds the internal organs can be burnt off with exercise, weight training and a sensible low sugar diet. ?This really is the key to training your body how to lose belly fat.
Ref: http://www.motleyhealth.com/how-to-lose-belly-fat
Source: http://www.bettermindbodyspirit.com.au/top-tips-to-blast-the-christmas-belly-fat/
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