Let’s be honest, losing belly fat (also known as visceral fat) is hard to do, but not impossible. But if it’s so difficult, why would anyone even try to get rid of it?
Because having an excess amount of visceral fat – the type of fat found deep in the abdominal cavity – is unhealthy and can lead to a whole host of diseases – many of which can be life-threatening. If you are a women with a waist measurement in excess of 35 inches, or 40 inches for men, you have an increased risk of getting heart disease, a stroke, sleep apnea, bone density loss, insulin resistance (leading to Type 2 diabetes) and some types of cancer.
How to Lose Belly Fat
So what are the secrets to losing belly fat?
Exercise and eating healthy foods.
Lose Belly Fat Through Exercise
There are many products and methods that tout themselves as being the Holy Grail when it comes to losing belly fat, but the fact of the matter is none of them work. Instead put that money into a gym membership. The only way to lose belly fat is to burn more calories than you eat.
Fortunately when you start to lose fat, belly fat is one of the first to go. But to set the record straight, but there isn’t a program that specifically targets belly fat – the body just doesn’t work that way.
Do high intensity cardio-style workouts four times per week. Add in a couple days of strength training per week (with one day off) and you have half of a recipe for losing belly fat and body fat in general. The other half is healthy food choices.
Lose Belly Fat Through Healthy Food Choices
You can only burn off so many calories per week working out. If you make bad food choices, both in the type and amount you eat, you will not create a calorie deficit and lose belly fat.
One tactic in portion control is eating on a smaller plate. This works by tricking the brain into thinking you ate more than you really did. So when it sees your plate empty, it thinks you are full.
The food you eat should be healthy. Focus on eating foods low in saturated fat and calories, but high in protein and fiber, such as fresh fruits, vegetables, whole grains and lean meats. These foods keep you fuller longer without adding in a ton of calories.
Avoid sugar. At first it gives you a lot of energy, but your body quickly metabolizes it by dumping insulin (usually too much) in your bloodstream. Once the sugar is gone, you “crash” from low blood sugar. So what do you do? Eat more sugar. This yo-yo effect eventually causes insulin resistance leading to Type 2 diabetes.
So as unglamorous as it is, it comes down to a combination of exercise and healthy food choices as the way to belly fat loss. Eating healthy food prevents you from consuming empty calories that have no nutritional value and exercising burns off calories. If you burn off more calories than you take in, you’ll lose belly fat. It really is that simple, but not easy.
You can find more “Belly Fat Success Tips” in our weight loss category found at http://myfitnessnut.com and while you’re they, be sure to subscribe to our monthly fitness newsletter and be kept up to date on the latest developments in the world of health and fitness.