Belly fat is not only annoying but can also negatively affect our self-confidence and image. Sedentary lifestyle, lack of exercise and a bad diet all contribute to increased risk of obesity which represents a major factor behind many diseases, such as diabetes and high blood pressure.
Changing out habits is never easy, however, and it takes time and effort to adopt a healthier lifestyle.
We’ve prepared ten new methods that will help you lose belly fat and feel more confident about your body.
Reduce Sugar in Your Diet
Belly fat can be very hard to get rid of but there’s a scientific reason why this is the case. The so-called ‘fat cells’ that gather around the lower abdomen can be extremely stubborn and resistant to fat-reduction process.
This is no reason to despair, however. By reducing the sugar intake, you will not only improve your overall health, but start reducing your belly fat.
Avoid soft drinks, sweets and other foods that are high on sugar and adopt a diet with more vegetables and fibers.
Cut Out Carbs
Carbohydrates represent a very important source of energy for your bodies, yet a diet based heavily on carbohydrates can lead to obesity.
There are the so-called ‘good’ carbs which can be found mostly in vegetables and fruits and the bad ones found in refined foods, sweets, as well as soft drinks.
Needless to say, fast food is high in carbs and should be avoided whenever possible.
Eat More Protein
It has been proven that adopting a diet that’s high in protein helps reduce body fat. The good thing is that protein can be found in many of the most popular foods, such as eggs, peanuts and various milk products.
These can be a healthy alternative to sweets and fast food. High amounts of protein can also be found in tuna.
Go Hiking
Losing belly fat is hardly possible without regular exercise but if don’t have time for the gym, hiking is your best and easiest alternative to lose weight and stay active. It helps burn calories, it’s good for your heart and activates many important muscles.
For best results, you can also try out hiking uphill which will burn considerably more calories and develop your muscle mass.
Start Swimming
There’s no single exercise that can burn only the fat stored on your stomach. Swimming is an excellent all-round exercise that helps reduce body fat. Don’t expect results overnight, however, as it takes time to burn off the fat.
Swimming can be a very effective way to reduce body fat, as it is easier than running and puts less pressure on the joints.
Do the Right Type of Exercise
Contrary to popular opinion, stomach crunches won’t help you lose belly fat. Crunches may strengthen you stomach muscles but they will not remove belly fat.
Instead of focusing only on your stomach, try out some of the workouts that affect the whole body.
Some of the workouts that have proven to be the most effective at reducing belly fat include:
- Rope Jumps
- Treadmill Sprints
- Goblet Squat
Get on Your Bike
Biking is another simple, yet effective form of exercise that can help you lose calories and remove that annoying body fat.
Only a single hour of cycling can burn up to 900 calories. Coupled with a healthy diet, riding regularly will almost certainly help burn off excessive fat, including the one on your stomach.
If possible, ride your bike to school or work, as it will save you money on transport, as well as help you lose weight at the same time.
Make Sure You Get Enough Sleep
Adopting the right type of exercise and a healthy diet is not enough if you’re not getting enough sleep. If you’re sleeping less than the recommended 7 – 9 hours, the hormonal balance in your organism will get disrupted which also affects your metabolism and makes it harder to lose fat.
Moreover, lack of sleep increases stress levels which puts you at risk for obesity, diabetes and other diseases.
Find the Right Balance
The same types of exercise won’t necessarily work for everyone. You need to find out what works best for you and strike the right balance between exercise and rest.
Don’t fall into the trap of overexerting yourself as your body needs to recover in order to remain in optimal shape.
Be patient and consistent to get the best results.
Think Long-Term
As said above, losing belly fat is not a straightforward process. It takes time and has everything to do with changing your habits and adopting a more active lifestyle combined with a healthy, protein-based diet.
Always remember that no exercise will work if you’re not persistent. Create a workout plan and set clear goals. This way you can track your progress and build a workout routine.
Article written by Marco Valens
