Monday, January 7, 2013

5 Ways to Lose Belly Fat

With the new year many of you have, no doubt, resolved to lose weight and become more physically fit.  While many of us have probably added a few extra pounds over the holiday, and are not looking to shed them here are a few tips to help you do just that.

First,there are a lot of annoying gimmicks about how to get rid of belly fat. While there's no "magic bullet" that will target abdominal fat in particular, we'll outline a few proven strategies that can make the spare tire go away.

Eat breakfast. It might seem counterproductive to eat if you're trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol (the bad kind) levels lower. 
  • Try to eat your breakfast around the same time each day. If you tend to sleep in on the weekends, eat as soon as you wake up.
  • Consider including protein and high-fiber foods in your breakfast — because they take longer to process than refined sugars and complex carbs, you'll continue to feel full throughout the morning. Try eggs, peanut butter, and fresh fruit and vegetables.
  • Avoid making sugary cereals, waffles, pancakes, french toast, breakfast pastries, or instant oatmeal the sole focus of your breakfast. If you're going to splurge and eat something with refined sugars, try to balance it with protein or fiber.
Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat. Here are some strategies for combating everyday stress:
  • Get enough sleep. Most adults need at least 7 hours of sleep every night to function properly. 
  • Set aside time to relax. Even if it's only 15 minutes on your lunch break, try to find time to simply close your eyes, breathe deeply, and forget your worries.
  • Keep your stressors away from your sleeping area. If you can avoid it, don't do work or anything stressful in your bedroom. Tell yourself that the area is reserved for rest and relaxation, and resolve to leave your worries behind as soon as you step into the room.
Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains.
  • Melt fat with grains. A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).
  • Try to avoid "white" grains. For instance, purchase brown wheat bread instead of over-processed white bread, and favor wild brown rice over white rice.

    Drink plenty of water. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting. Additionally, drinking more water helps your body flush out waste and toxins and improves your overall health.
    • Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total.
    • Carry a water bottle with you so that you can drink whenever you feel thirsty.
    • Know how to tell when you're sufficiently hydrated. It's a slightly gross metric, but you'll know you're drinking enough water when your urine runs almost clear. If it's still yellow, drink up.
    Aim to take 10,000 steps a day. In a study where a group of men were asked to reduce their daily steps from about 10,000 to less than 1,500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks. 
  • Get a pedometer and try to increase the number of steps you take each day.
  • Take the stairs instead of the elevator. Walk instead of driving.
  • If you have sedentary desk job, stand up and walk for 30 steps every 30 minutes.


  • 2 comments:

    1. OMG That guy is such a lard ass. He's just so fat. I can barely stand to look at him.

      ReplyDelete
    2. For me one of the best method of losing weight is taking adipex and cardio

      ReplyDelete

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