The belly is a problem area for many women, especially those who have given birth. Fat just seems to collect there, turning a once flat stomach into a soft and squidgy area. Not only that, but belly fat can cause a whole host of health issues such as type 2 diabetes and heart disease. It is, then very important that we all do what we can to minimize belly fat.
Here are some simple tips to help you shift stubborn belly fat quickly:
If you want to get to grips with your belly fat and go from flabby to fabulous, you need to do regular aerobic exercise. Activities that get your heart rate up are the best when it comes to banishing belly fat, so run, swim, walk and stay active for as much of the day as possible and your mom pooch will soon be replaced with a washboard stomach or something close.
Power Up with Protein
When you eat lots of carbohydrates your body’s insulin levels rise, and because insulin encourages fat storage, this could be bad news for your belly. Luckily, all you have to do to fight the effects of excess carbs is replace them with more healthy proteins. Lean proteins will feed your body without causing without causing your insulin levels to spike. You don’t have to completely give up carbs, just make sure they’re healthy unprocessed ones and limit them to a quarter of your plate, filling the rest with fruits, veggies and healthy proteins like turkey, chicken, and tofu.
Cook with Polyunsaturated Fats
Not only does saturated fat increase your chances of suffering from heart disease, but it also causes more visceral fat gain (fat gain in the belly area). However, eating some fat is vital for the proper working of the body, which is why you should switch as many of the saturated fats you eat with healthier alternatives such as olive and coconut oil.
In a Japanese study, obese individuals who ate 1-2 tablespoons of vinegar each day for two months experienced significant falls in their body fat, particularly around the belly area. It is thought that the vinegar’s acetic acid is able to create proteins that burn the fat away.
Try a Belly Fat Program
There are lots forget belly fat programs that combine diet and exercise to help you burn the fat away. If you want something more regimented that you can follow, here’s why you should try Flat Belly Overnight – a program that many people have found useful in helping them work their way back to a flatter stomach. If you are the member of a gym, you could also try asking one of the personal trainers to help you design a program to target the belly area.
If you’re looking for a gentler way to belly fat, you might want to sign up for a local yoga class. One study of postmenopausal women found that after four months of yoga, participants were able to significantly reduce their visceral fat levels. You can find some simple yoga workouts on YouTube and doing just 10 minutes of exercise a day will produce results in no time at all. You’ll probably get leaner all over as a result of your new yoga regime too.
Get Some Sleep
Researchers have found that, if you sleep for 5 hours or less on a regular basis, your visceral fat levels will increase. Sleeping for between 7-9 hours per night will help you to combat weight gain, as will going to sleep at the same time every night, on average. This works by preventing the release of fat-storing hormones including cortisol.
Drink Green Tea
If you replace your regular tea or coffee with refreshing green tea, you could see a reduction in your belly fast pretty soon because the catechins contained within the brew help those who take regular exercise to shed more pounds than those who do not take the beverage. Researchers believe that 2-3 eight ounce cups a day is sufficient to see an effect.
Eat Your Fiber
Fiber will make you feel fuller, which could help you to eat less and this will have an obvious impact on your levels of belly fat. In fact, one study found that people who increased their intake of soluble fiber by an additional 10 grams per day were able to reduce their visceral fat levels by 3.7 percent in five years.
If you put as many of the following tips into practice, you will soon be sporting a new, slimmer figure that will also increase your health significantly.