Is There Really A Way To Banish Belly Fat? The Quest for a Flat Tummy
If I had to pick one question I am asked on a daily basis it would probably be: “How do I lose the fat around my midsection?” Belly fat can make your jeans feel extra snug and create a spillage effect over the top of your pants. Many people find it incredibly frustrating to say the least. If you’re fed up with your belly fat and want it gone, rest assured that there are some measures that you can take to help reduce or eliminate the fat around your mid-section.
A Brief History
Getting rid of your belly bulge is important for more than just vanity’s sake. Excess abdominal fat—particularly visceral fat, is the kind that surrounds your organs and puffs your stomach out— and can have a serious impact on long-term health. Visceral fat often lies underneath the muscles in your stomach and is stored around the internal organs. It is metabolized differently than other fats. Even a small amount of belly fat can contribute to a variety of health problems. Too much abdominal fat can cause the body to store fat in other places in the body, including around the heart.
Abs Are Made In The Kitchen
There is no magic way to lose belly fat. But belly fat is often the first to go when you lose weight, so general weight loss will help. Recent studies conducted by the National Institute of Health, showed that people who followed a healthy diet and exercised lost more weight than those who only followed a diet or only exercised.
There are several changes you can make to your diet to see if they work for you. But don’t be too strict. Allow yourself to indulge in your favorite foods occasionally. Add healthy foods that promote weight loss. Eating a nutrient dense diet is key when trying to reduce belly fat. The following foods may help with weight loss:
- steel cut oats
- coconut oil
- raw nuts
- white fish
- cayenne pepper
- dark leafy green vegetables
Weight Training Is A Must
According to researchers at Harvard Medical School, aerobic exercise is not enough to fight belly fat. Weight training is also key to fighting the battle of the bulge. Researchers analyzed physical activity, weight, and waist circumference data for more than 10,000 women ages 30 and older, and found that healthy women who did 20 minutes of daily weight training had less of an increase in age-related abdominal fat compared with women who spent the same amount of time doing aerobic activities. Aerobic exercise alone was associated with less weight gain compared with weight training. The best results came from combining weight training and aerobic activity. Combining strength training with aerobic exercise can help lessen abdominal fat while increasing or preserving lean muscle mass.
With the right plan, it’s actually easier to lose the stubborn lower-body fat or the seemingly impossible to tone back-of-the-arm flab. Stick to these diet and exercise guidelines, and you’ll be slimmer — and healthier before you know it!