How to get rid of that belly fat. The belly to me tends to be one of the hardest areas for me to tone and for many people i am sure thats quite true. Especially for post partum mothers. It usually tends to hold so much trouble fat and this is why so many companies are making so much money fooling people with belly fat gimmicks such as waist belt or ab belts that claim to burn belly fat while you sleep or do the work of a 1000 sit ups in 10 minutes. Geez, seriously though? not sure how people believe these things but hey, we live in a world where everyone wants things to happen as fast as possible which in this case may be unrealistic depending on how much belly fat you need to lose. There are also companies that claim all you have to do is drink something for 10 days, or take a pill for 10 days and whooshhhh its all gone! Yea right!
Reality check guys! rome was not built in a day, so your belly fat won’t just disappear because it took a while to get there. You need to be dedicated and work hard at it to lose it. Plus anything you win without putting in any effort would probably not last because you do not know what it takes to get it.
So here are some tips to help you lose that belly fat, remember, you need to work hard at it, implementing these tips and being committed to the process would get you to your goal.
Doing a million crunches a day would not get rid of the belly fat. You may develop and tighten up your abs by doing them but you would still have lots of fat covering them up. Many people spend so much time doing sit-ups and crunches and expecting results. Even doing some form of cardio is not really the key to losing belly fat. HIIT workouts are great for belly fat. HIIT workouts basically mean alternating between periods of high intensity and then low intensity workouts. You push yourself as hard as you can during high intensity and then relax a bit during the low intensity period. Studies have shown than doing shorter sessions of high intensity workout gives higher fat loss over a period of time than doing low intensity workouts for longer periods of time.
Getting enough sleep is very important in your fitness journey. Lack of sleep leads your body to produce more Ghrelin which tells you when to eat, thus making you hungry. Your body produces less of the leptin which tells you to stop eating. When you have more Ghrelin and less Leptin, you eat uncontrollable which in turn leads to weight gain.
Try to get about 7-8 hours of sleep most days of the week. Now i know in reality, that could be quite hard to do. I hardly get that much sleep daily, but try your best to get some zzzz’s here and there.
Excess sugar leads to fat accumulation in the belly. This is because the liver can only use so much of it,the rest goes on to be stored as fat. When you take in excess sugar your body may not signal Leptin (which tells you when you are full) therefore you end up eating more calories than you need. Try to reduce sugary drinks, sodas and fruit juices which pack on lots of sugar. Also avoid things with artificial sweeteners. Replace drinks with water. Don’t get too worried about whole fruits though. Learn to read nutrition labels as some healthy foods also have high amounts of sugars so its not exactly possible to avoid sugars completely, but by being able to read the labels you can decide for yourself if the sugar content is worth the nutrition value of what you are buying.
These tend to be high in saturated and trans fat which isn’t good for your body. Processed foods also usually have added salt, sugar and fat to make them taste better and also things to give them longer shelf life plus you do not know many of the other ingredients in it. With Home made food, you can control what goes into it and in what quantities. Many times, processed foods do not fill you up, you tend to keep eating till its all gone for example, Pringles, once you pop, you can’t stop right? You keep going till its finished. There is nothing wrong in having them once in a while, but daily won’t help your goal of losing belly fat. Examples of processed foods include sugary cereals, chips, bread, bacon, microwave meals etc. Check out the story of Daniel in the bible (Daniel chapter 1) and how he consumed only what God told him to eat, he and his friends came out better looking than the other men.
What you eat is very important to lose belly fat. By adding protein to your diet, you reduce your cravings a great deal because they keep you full longer. If you struggle with adding protein to your idea, you could try adding protein powder which contains a lot of protein in it. Also fiber is great for belly fat reduction. Eating food thats packed with fiber gives you steady energy supply throughout the day. It also prevents your blood sugar from spiking quickly then dropping fast and causes that hunger feeling compared to when your meal lacks fiber. One other reason for fiber is that diets high in fiber rich foods tends to be more filling and provide a sense of satiety after eating
Watch out for part 2 of this post next week……..
Click here for part 2