"Do you struggle with unwanted belly fat?" Sounds like the intro to every other informercial, am I right? As women, of course we struggle with extra weight around our tummies - especially those of us who have had children, and even just especially because we are women. To add insult, as we age it becomes even more difficult to lose weight around the midsection.
Some of us kill ourselves doing sit-ups, hoping to target the area, but this is typically in vain. In fact, doing crunch after crunch after crunch alone will NOT help you drop that pooch, because "spot training" doesn't eliminate stubborn fat!
Never fear! - we have some holistic advice that's aided our staff and friends tremendously in their battles against belly bulge, and we're prepared to share. But first, let's start at the beginning:
It's just not fair, is it? If you want to know where to focus your belly fat blame, look no further:
Genetics: Your weight can actually be a product of your genes. If excess belly weight runs in your family, you’re more likely to have stubborn belly fat. However, just because it was a gift from your family doesn’t mean you have to keep it!
Slowing metabolism: Metabolism slows down with age. For some, that means a weaker metabolism starting at 20, while for others it could be at 40. Either way, as your metabolism slows, it becomes much harder to lose fat. Drinks and supplements containing caffeine, including green tea, can help you speed your internal burn rate.
Illness and disease: There are many different illnesses and diseases that contribute to stubborn belly fat, including diabetes, breast cancer, sleep apnea, cardiovascular disease, and thyroid problems. If any of these are a potential concern, consult your doctor for more insight.
Too many processed foods: Fat is most often a product of too much of the wrong foods. Processed and packaged foods are usually loaded with carbs, saturated fats, and sugars, which make it very difficult to lose weight. In fact, you’ll probably gain weight as a result of overconsumption! Because when it comes to highly processed and heavily caloric foods, sometimes one "serving" is one too many. So how do you actually lose the belly fat? If you’ve been diligently exercising and lacking results, it’s probably because losing belly fat isn’t just about a particular exercise. We lose fat in all all-over fashion.
If you want to say goodbye to your unwelcome visitor, implement these holistic tips targeting that old, fatty foe:
Though eating healthy in general is the best way to lose weight, there are certain foods and nutrition practices that can specifically help target belly fat.
Eat oatmeal for breakfast: Sugar is the most common cause of excess belly fat, and if you don’t eat the right thing for breakfast, you’ll find yourself indulging in far more than your daily sugar allowance before lunch. To help combat this issue, enjoy a bowl of oatmeal. Oatmeal is high in fiber and extremely filling. Just make sure you avoid the sugar-filled, flavored oatmeal and opt instead for plain oatmeal sweetened with berries, honey, or maple syrup.
Consume high fiber foods: Foods high in fiber are excellent for weight loss. They help regulate your blood sugar and keep you feeling full. Fiber is also good for your digestive system, which can help boost your metabolism. Foods rich in fiber include fortified cereal, fruits, vegetables, whole wheat products, and beans.
Whole grains: Carbs aren’t always bad. In fact, whole wheat and whole grain breads are particularly good for helping you resist unhealthy cravings. Before you eat any bread though, be sure that it really is made with whole grains. Many bread packages claim to be made with wheat, when they’re actually a mixture of other refined ingredients. Look for the words “whole grain” or “100 percent whole wheat” on the package. Find yourself overeating in this food group? Give yourself a break - instead of trying to never touch it again (we all know how that works out), go ahead and eat it. Eat something nice and bready for breakfast along with some citrus fruit, a pear, some grapes - whatever fruit suits your pretty fancy - and give your body some nice, tasty bread and sugar fuel to start your day. Now that your craving has been met, try a vinaigrette salad and some tuna for lunch. Eat beans (the no sugar added, low sodium variety), veggies and lean chicken for dinner. You may find it easier to pass on that dinner roll.
Though all forms of exercise are great, some are better than others for trimming down the tummy. In order to see quick improvements, use the following exercise tips to target belly fat.
Daily ab routines: If you’re eating the right foods, and still can’t shake that flab around the middle, then it’s time to tone your stomach muscles. Create a daily ab routine to strengthen and tone your body. Consider something like this:
Cardio: As you probably know from studying various weight loss techniques, the best way to burn fat and slim down is by performing cardio, and the best exercise specifically for belly fat is speed walking. The movement of your hips helps to target the fat around your belly. Along with your daily ab training, spend 30-45 minutes a day walking. Feel free to switch up your cardio routine day to day with jogging, sprints, or cycling.
Swimming: Swimming kills three birds with one stone, targeting cardio, weight loss, and muscle toning. It’s perfect for toning your core and cutting down belly fat. If you’re out of shape, swimming can be a challenging workout. It takes a lot of effort, but burns crazy calories. Begin by swimming laps for 30-45 minutes once or twice a week. Don’t feel bad if you need to take breaks. Once you get used to the motions, you can go swimming more often.
HIIT workouts: One reason that men generally struggle less with weight loss is because they focus more on strength and interval training than women. Muscle mass burns calories much better than fat does; so try HIIT (high intensity interval training) workouts in order to see quick results reducing belly fat. Try performing as many reps of the following workouts as you can in 30 seconds:
With this holistic approach, that stubborn belly fat is as good as gone! For more information about steps you can take to increase the process of losing your belly fat, contact BikiniBOD today!
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