Wave Farewell to Belly Fat

Get rid of excess weight around your middle with these steps.

Where’s your trouble spot? If you’re like many people, it’s likely around your middle area. Producing an apple-shaped body, fat around your waist is more dangerous to your health than fat carried on other parts of your body. Known as visceral fat, this is the deep fat that surrounds your internal organs. Too much of this, and your risk increases for serious diseases such as type 2 diabetes, heart disease, high blood pressure, dementia, and certain cancers.

Want to trim down and cut your chances at disease? Good. Just remember—that belly fat didn’t appear overnight, so don’t expect to lose it in a week. Fat in this part of your body can be stubborn, but with hard work and dedication, you can get rid of it. Use this four-prong approach to get started.

Prong One: Diet

As with any weight loss, diet plays a major role in trimming back visceral fat. A high-fiber diet is a great place to start. While all fiber is good for you, focus on soluble and viscous fiber found in legumes, vegetables, fruits, and seeds. These foods slow digestion and keep you feeling full, reduce your appetite, and aid in weight loss.

You should also include more protein in your diet. Known to increase metabolism and reduce your appetite, protein is proven to help reduce belly fat. Eat lean protein sources such as poultry, fish, lean meat, eggs, nuts, and dairy.
Additionally, limit the number of carbs you consume. Eating fewer carbs reduces your appetite and burns abdominal fat. When eating carbs, stick with healthy carbs, which come from whole grains, fruits, and vegetables. Avoid refined carbs present in white breads, pastas, cereals, cookies, and cakes.

As with any diet, you’ll want to avoid added sugars, which are turned into abdominal and liver fat. Be particularly careful to avoid liquid sugar found in sodas, fruit juices, sweet tea, and sports drinks.

And remember that yes, there is such a thing as a beer belly. Excessive alcohol contributes to belly fat, so cut back on the amount of alcohol you consume and you’ll make great strides toward trimming down.

Prong Two: Exercise

Unfortunately, exercise can’t spot-reduce your trouble spots. No matter how much you try, doing crunches all day won’t give you flat abs. But don’t give up!
Because exercise is vital to your weight-loss goals. Cardio exercises such as jogging, swimming, or cycling are great at burning calories and reducing belly fat. Strength-training workouts, which include weight lifting and bodyweight exercises help build muscle and boost metabolism.

Want to cut the fat fast? Don’t do the same exercises all the time. Pair cardio with strength-training exercises and switch things up occasionally for the best results.

Prong Three: Stress Management

Chronic, unmanaged stress is a major contributor to abdominal weight gain. High levels of the stress hormone cortisol increase fat storage around your middle. Reducing the amount of stress in your life and adopting healthy ways of managing stress will help reduce belly fat.

Used to taking on every challenge that comes your way? Learn to prioritize and say no to extra activities in your life. You should also make a plan for your finances and seek counseling for stressful relationships.

Exercise is also a great way to manage stress. As is meditation, relaxation, enjoying a hobby, and spending time with loved ones. Do these when you feel the stress piling up and your waistline will thank you.

Prong 4: Sleep

Sleep is an often-overlooked part of weight loss, but it plays a major role. Without enough sleep, you make poor dietary choices. As a result, you’re more likely to gain weight.

For optimal health and weight loss, aim to get seven to nine hours of quality sleep each night. See your doctor if you suspect you have sleep apnea or another sleeping disorder.