If you’re serious about banishing belly fat and improving your health, surviving on a salad. And hitting the treadmill for hours on end is a miserable (and highly inefficient) way to go about it.
Here’s how to shift belly fat in five easy steps:
Hike up Your Metabolism
Your ultimate goal is to hike up your metabolism, and the intensity of your workout. The fundamentals of your diet. How much muscle you have, how well you manage stress. And your quality of sleep all play a part in this.
A faster metabolism helps burn fat While your metabolism predetermined by your body size, sex, and age. Increasing lean body mass, avoiding long periods of hunger, and intense periods of physical activity can aid burning.
Get Your Diet in Check
Prioritize lean protein like beef, turkey, eggs, fish, chicken, and tofu. In a study published in the International Journal of Obesity. Participants were either assigned a 12 percent or 25 percent protein diet. While the first group lost 11 pounds on average. The high-protein participants shredded around 20 pounds and ditched twice as much belly fat as the low-protein subjects.
Don’t know your steak from your salmon when it comes to deciphering protein, fats, and carbs? You need our ultimate guide to tracking your macros.
Limit foods high in refined carbohydrates and refined sugar (white bread, white pasta, white rice). And replace them with high fiber ‘complex carbs’ – think whole grains, brown rice, sweet potato, oats, beans, and pulses. Fill your boots with as many vegetables as possible they’re low calorie. High in micronutrients and the fiber in them will keep you full.
Snack on portion-controlled fruit, seeds, and nuts. One study found that snacking on 42g of almonds per day (instead of munching on something high-carb with equal calories). Helped to reduce belly fat and improved cholesterol levels. The high levels of fiber are proven to combat excess calorie consumption later in the day.
Research published in the Journal of Nutrition, Metabolism, and Cardiovascular. Diseases concluded that following the Mediterranean diet could help to mitigate the harmful effects of belly fat on your heart. Better yet, it boosts the number of healthy bacteria in your gut a study published in the journal. Frontiers in Nutrition saw levels rise by up to seven percent, compared with a western diet.
It’s also important to make sure you’re eating regularly. Avoid very low-calorie diets or crash diets. Periods of starvation can lower your metabolism and prevent you from losing weight.
Up the Intensity of Your Workout
Focus on increasing physical activity and building muscle to burn belly fat. Mild activity such as walking is poor at burning fat due to its low energy consumption. Whilst intense cardio training will consume energy and increase metabolic rate after exercise.
When scientists from Canada’s Laval University compared a 15-week HIIT programme and a 20-week endurance-training programme. They found the former was far more effective at stoking up the body’s metabolism, which resulted in greater fat loss.
Balance your high-intensity workouts with weight lifting sessions and you’re onto a winner. Researchers at Harvard University followed more than 10,500 men over a 12 year period and found that. Those who added 20 minutes of weight training. To their regular cardio workout gained less age-related belly fat than those who pounded the treadmill.
Focus on compound moves like deadlifts, squats, kettlebell swings, lunges, chest presses, shoulder presses. Exercises that work your entire body rather than isolating muscles. Simply put, you cannot ‘spot-reduce’ fat, meaning that endless crunches will do little for getting rid of your belly. For best results split your sessions over different days.
Learn How to Manage Stress
You don’t have to take a three-month sabbatical in Bali or enroll on a ‘breathing class’ in a Scandi Yogi retreat to find inner calm. You don’t even have to meditate (though it’ll almost certainly help). If a few minutes of deep-belly breathing in a quiet spot doesn’t chill you out. Try a bodyweight workout or taking a walk around the block. Exercise boosts your circulation, transporting cortisol to your kidneys, which flush it out.
Eating slowly will also help cinch your waist, too. Inhaling croissants while run-walking to work will do little to satiate you. Not that you’ll do much digesting anyway, with all that cortisol flooding your system. Instead, by making time to eat and focusing on your food (that also means not scrolling through Instagram). You’ll wind up eating less and you’ll feel fuller for longer.
Get Quality Sleep
A study by the University of Chicago found that clocking up an average of six. And a half hours sleep can supercharge your cortisol levels and send levels of the hunger-boosting. Hormone ghrelin sky-high – the perfect combination for effortless weight-gain.
When you’re low on Zzz’s, activity in the brain’s frontal lobe (the sensible decision-making part) is impaired. At the same time, the more ‘primal’ parts of your brain that deal with things like desire. And motivation is lit up like the Blackpool Illuminations. 🙂 🙂