Lose The Belly Fat

People would do anything to have a trim midsection. It is not only aesthetic. It allows you to wear your favorite swimsuit at the beach without worrying about side comments. Reducing visceral fat, more commonly known as belly fat, has its health benefits as well. Understand that having too much of it in your body is potentially dangerous. Getting rid of it reduces your chances of heart diseases, diabetes and even cancer.

It is very easy to know that you have too much fat in your stomach already. Measure your waist line and if it is above 35 inches, you have some trimming to do. This is not a general rule, though, since some people have a much relatively larger body size. Nonetheless, some people simply look at the mirror and know they need to get back into shape. Fortunately, it is quite simple to trim the extra fat, but the best way to lose belly fat is to stick to a healthy diet and a regular exercise routine. This powerful combination is the key to success and not those magic pills that promise instant weight loss.

Burn Fat by Eating Healthy

According to health experts, eating a balanced diet has more impact on weight loss than exercising. Although both are equally important, your focus should be on what you eat. Always keep your calories in check and make sure to stay away from foods that are high in saturated fat.

Eat Foods with Low Glycemic Index Rating

Scientific research shows that there are certain foods that can help people lose stomach fat much faster. If you have been trying to put off weight and trim those abs, you may have come across information regarding the glycemic index (GI). It turns out that this has something to do with excessive visceral fat. Foods that have a high GI trigger the release of a stress hormone called cortisol. Studies have shown that people with high levels of this hormone tend to store more fats in the midsection and are more prone to type 2 diabetes.

To avoid high levels of cortisol, it is a good practice to eat low GI foods. The index rates food from 0 to 100. As much as possible, avoid foods that have a GI higher than 55. It will not only reduce your chances of diabetes, but will definitely help you avoid excessive storage of fat tissue on the belly area. Fortunately, there are plenty of websites online that provide information regarding GI ratings so you can determine which foods to add to your healthy diet.

Fight Fat with Fat

While it is good to avoid saturated fats as much as possible, it is okay to consume monounsaturated fatty acids (MUFAs) because they help prevent belly fat storage. Research shows that people who consumed foods rich in MUFAs tend to have less visceral fat than those who did not include MUFAs in their diet. Nuts and avocados are great sources, but olive oil is a much better option. You can use olive oil for a variety of purposes, using it as salad dressing for example. You can also use it as a substitute to regular cooking oil. In addition, if you feel like snacking, reach for a handful of nuts instead of munching on potato chips.

Don't Forget the Calcium

When the body is low on calcium, the body releases a hormone that triggers fat storage mode. Thus, be sure to add calcium-rich foods on your healthy diet menu. It is recommended for adults to consume at least 1,000 mg of the mineral on a daily basis. Dairy products are the best sources. These include cheese, milk, and yogurt. You can take supplements if you are not able to get the RDA from foods you eat, but it is still best to take get it straight from food sources.

Drink Tea Regularly

It seems that many Chinese, Japanese, and British people tend to have lesser belly fat. It is probably because many of them prefer to drink tea regularly instead of coffee. Green tea contains catechins, a very potent group of antioxidants that can help burn visceral fats. Research shows that drinking one and a half cups of natural green tea can help people lose around 16 times more stomach fat than those who drank the tea without the antioxidant. You can also burn fat on the abdominal area by drinking around 2-4 four cups of grocery-bought green tea on a daily basis.

The Best Exercises to Lose Belly/Stomach Fat

While eating a healthy diet generally keeps you from storing more fat in your abdominal area, exercise helps you get rid of it at a faster rate. Core exercises like crunches are often the preferred exercises for this purpose, but there are other ways to get 6-pack abs. Cardio exercises like power-walking, hiking, biking, and jogging are also very effective. Spending at least 30 minutes of power walking 6 days a week is enough to get rid of belly fat over a period of eight months. Of course, more intensive exercises like jogging and hiking can speed up the process. However, switching between light and intensive exercise is much better.

In addition to the cardio exercise routine, build muscle as well by adding weight training to your schedule. Remember that the muscles need to rest at least 24 hours after intensive workout, so schedule weight training at least one day in between. Weight training will not only strengthen and build your muscles; it will help you burn fat more efficiently in the long run.

Final Words

Burning fats at the abdominal area is easy if you stick to a healthy diet rich in MUFAs and low glycemic index. In addition, drink green tea on a regular basis instead of coffee, soda, and other beverages. However, do not forget to add exercise to the routine as well. Regular exercises will enhance your stamina, strengthen your muscles, and make you healthier. Most importantly, it will help keep your body in shape for an extended period of time.

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