Belly fat, especially lower on the lower stomach, is some of the most difficult weight to lose. It’s also some of the most dangerous: belly fat, also known as visceral fat, is a risk factor for many serious health conditions, including type 2 diabetes, heart disease, and even some forms of cancer.
Obviously, if you want to lose any kind or amount of weight, you know that you need to exercise and eat healthily. That’s been drummed into our heads since childhood. But when it comes to belly fat, the bulge can feel a lot more difficult to budge than in other areas of the body.
If you’re trying to reduce your belly fat, give your efforts a boost by incorporating these changes into your exercise routine and diet.
Table of Contents
1. Green & Ginger Tea
Green tea is high in catechins, a group of antioxidants that help your body burn through fat cells. Ginger tea is a natural digestive aid that helps increase your body’s temperature, which burns more calories. Try adding 1-2 cups of either type of tea to your day. If you’re a soda drinker, replacing your daily soda with ginger or green tea will pack double the fat-reducing punch.
2. Eat Healthy Fats
It may seem counterintuitive, but eating the right kinds of fats in your diet may actually reduce the fat that collects around your midsection. Foods high in omega-3 fatty acids break down fat deposits around the waistline and reduce your overall weight gain. Try snacking on foods rich in monounsaturated fatty acids, like avocados or nuts, and preparing your meals with olive or coconut oils, both of which are high in healthy fats.
3. Go to Bed Earlier
Fat around the belly is influenced by your body’s levels of the stress hormone, cortisol. When your cortisol levels are high, and especially when they fluctuate up and down, you are more prone to putting on weight in your midsection. One of the main causes of high cortisol levels is not getting enough sleep. Tiredness can also trigger your body to release ghrelin, a hormone that makes you crave foods high in sugar and fat. [2] Getting a full 7-9 hours of sleep per night can keep both these hormones in check, which will help you reduce belly fat.
4. Have a Stress Relief Plan
Stress also causes spikes in cortisol, so if you’re constantly stressed out, you’ll likely to keep your belly pooch no matter how much you exercise. Managing your stress will help keep both your cortisol and your visceral fat in check. Try incorporating a relaxation practice into your day, such as meditation, yoga, or even taking a long hot bath. When you feel your stress levels rising throughout the day, practice deep breathing and concentrate on releasing tension in your muscles.
5. Avoid Sugar
Stubborn belly fat is fed by high amounts of sugar in your diet, so concentrate on reducing the amount of sweets, snacks, and processed food you consume. Instead, fill up on veggies and proteins. If you are craving something sweet, try eating a piece of fruit rather than a dessert. And don’t forget to cut back on alcohol, which is full of sugar. If you cut out sweets but still drink alcohol regularly, you’re essentially sabotaging your weight loss efforts.
6. Alternate Cardio & Strength Training
The first thing anyone thinks of when it comes to tone your stomach is lots of crunches. But while these targeted exercises will make your abs stronger, they won’t get rid of the visceral fat on top of your abs. In fact, if you just do crunches, you may find you are sticking out even more because of all the muscle underneath! Instead, create an exercise routine that alternates cardio, such as running or biking, with strength training and weights. This will help you burn fat while also building muscle.
Read More:- 10 Effective Tips to Reduce Belly Fat
