Find yourself getting rounder as you age, notably in the belly region?
Visceral fat is a type of fat found deep within the abdomen. A large amount isn’t good for you, increasing the risk of serious medical conditions.
So, how do you get rid of that stomach fat? Improving overall health and fitness can help.
Take it slow
We live in a world that’s all about the quick fix. But your body won’t appreciate exhaustive exercise and harsh food restrictions.
Want to lose weight from your stomach? Try simple dietary changes and a manageable workout, with belly fat in mind.
Maintain these easy adjustments to your routine, and the benefits should become clear.
Give yourself a break
As strange as it sounds, a relaxed mind is an asset when tackling fat reduction.
Psychological stress makes our body release the hormone cortisol, believed to contribute to obesity and metabolic syndrome.
Have you tried meditation? Or tai chi? If life is proving stressful, consider speaking to a GP or therapist.
Get a good night’s sleep
When you don’t sleep well, it’s common to feel less than pumped about initiating change.
If broken sleep and insomnia are recurring problems, a health practitioner may offer helpful suggestions.
Studies show disturbed sleep makes us inclined to eat more carbohydrates, impacting weight loss and weight loss management.
Have a health check-up
Are you experiencing weight gain and/or decreasing energy levels? If it’s been a while since your last bloodwork panel, speak to your GP.
Taking medical history into account, your doctor may order further tests to rule out new or emerging conditions. Get them to check your blood pressure too.
Adjust your dietary habits
Unsure how to get rid of a fat belly? Begin with quality nutrition.
General weight loss steps are your best bet. Reduce processed food, eat good fats, increase protein, enjoy fatty fish, and watch your energy intake.
Avoid drastic measures. Heavily restricting calories below recommended daily levels is not a good idea, and can play havoc with metabolic function.
Don’t give up if you eat food you deem ‘bad’. Moderation is key. Improving eating habits is an ongoing process. Be kind to yourself, and keep going.
The basics
Two important aspects of weight loss and healthy eating, are adequate water and fibre intake.
When dehydrated, the body confuses thirst and hunger. Before reaching for a snack, try a glass of water instead, and then wait to see if your hunger fades.
Fibre is easy to include in meals, being present in foods like fruit, vegetables, nuts, grains, legumes and seeds. Integrate fresh fibre sources before turning to fibre supplements.
Cut back drinking and smoking
How much alcohol are you really drinking? Keep a log for a week or two. Note the calories you’re casually consuming and set a limit.
While you’re at it, why not switch up those personal preferences? Sip on a low calorie drink like a dry martini.
For the smokers, a study found what appears to be a link between smoking and increased abdominal fat distribution.
Combined with elevating the chance of various cancers, now might be as good a time as any to quit.
Alter your exercise
Ever heard the saying, exercise smarter, not harder? High intensity interval training can make your workout much more effective, with a positive post-workout impact on metabolism.
Rather than going all out, alternate low impact exercises with episodes of cardio. Intersperse 30-second periods of intense exercise between slower, gentler activities.
Start with simple, short routines and gauge how your body responds. As fitness levels improve, increase time and activity.
Most of all, exercise regularly. Routine matters.
Weightlifting contributes to reducing belly fat, and is great for muscle tone. Swimming is perfect as we enter summer, especially for those with joint complications.
Stay committed
No need to go all out from day one. For some, adjusting diet and then exercise works best. Gradual change may prove easier, and turn out more sustainable.
When it comes to lifestyle, a lot of what we do or don’t do is habit rather than choice – and habits are hard to break. New patterns of behaviour take a while to become the norm.
What worked for you when losing belly fat? Let us know in the comments section below.
Also read: How often should you really weigh yourself?
