Losing Belly Fat Quickly and Effectively
A recent Gallup poll revealed that 55% of American adults want to lose weight. Belly fat is one big problem for many people trying to lose weight and feel good about themselves. Sometimes, it seems like no matter how hard you try, you just can’t get those abs you dream about.
Are you struggling with stubborn belly fat? The key to losing weight is to eat at a calorie deficit, but what are some good strategies so you don’t feel starved all the time? Skip the fad diets and learn healthy ways to get fit with these tips to lose belly fat.
1. Eat More Soluble Fiber
Getting enough fiber is an essential part of a healthy diet. There are two types of dietary fiber: soluble and insoluble.
Soluble fiber absorbs water and slows food down as it enters your digestive system. Since it helps you feel full, you eat less. Also, since it makes you feel fuller, it can help to lower the number of calories your body absorbs.
Insoluble fiber, on the other hand, is fiber that does not absorb water. Instead, it bulks up and helps waste in the intestines clump up and pass through the digestive tract faster.
When it comes to making a lifestyle change, you should start with small adjustments. Once those changes become routine, you can add more healthy habits. Adding more soluble fiber to your diet is an excellent small change that’s easy to implement.
2. Stick to a High Protein Diet
When you get enough protein in your diet, it increases the release of the PYY (peptide YY) hormone. This hormone makes you feel full and decreases your appetite.
Also, protein increases your metabolic rate. This is because it ‘costs’ your body more energy to break down protein than does carbohydrates or fats. More energy expenditure = higher metabolic rate.
Common sources of protein include meat, eggs, fish, dairy, beans, and whey protein. Getting enough protein can help you to get rid of belly fat.
3. Do More Aerobic Exercises
One of the best tips to lose belly fat is to get more exercise. Cardio improves your health and also helps you burn calories. The type of aerobic exercise you do isn’t quite as important as the duration and frequency of your workouts.
With that said, doing HIIT type workouts can burn far more calories than static cardio can in less than half the time. More calories burned than taken in = weight loss.
Some activity is better than none at all, so if you’re getting back into working out after a long break, find what works for you. In time, you’ll be able to increase the frequency and intensity of your workouts.
If you’re looking for ideas, check out our workouts and tip cards.
4. Skip the Sugar
It should come as no surprise that sugar is no friend when you want to lose belly fat. In fact, too much sugar in the diet can result in increased abdominal fat.
Unfortunately, companies can hide sugar content in food by calling it various names such as high-fructose corn syrup, maltodextrin, and maltose, among others.
Even some “healthy” foods can have hidden sugar content. Breakfast bars are a common culprit of added sugar.
Learn how to read the labels so you can avoid high sugar products.
5. Lower Your Stress Levels
When we’re stressed, our bodies trigger the adrenal gland and produce cortisol. Cortisol is a stress hormone. Chronic stress and high levels of cortisol can lead to increased abdominal fat storage.
Try practicing breathing exercises, yoga, and meditation to find healthy ways to cope with stress.
6. Increase your Lean mass
Muscle is highly metabolically active, which means that it ‘costs’ your body more to keep it. Simply having more muscle mass present requires a ton of energy, and when on a deficit, can help shed the fat.
Build yourself a strength training regimen, and stick to it. Better yet, have us do it for you!
Use These Tips to Lose Belly Fat the Healthy Way
Ignore the fad diets and ridiculous claims. The best way to lose weight and get fit is to start with the right lifestyle changes. Make more healthy choices when you use these tips to lose belly fat.
Let Us help You Out
At CONDITIONerd we are here to help you achieve better physical and mental health through exercise. Check out the plans we offer to our customers and see if you could benefit from working with our team. And if you have questions, you can always contact a CONDITIONerd team member.
Personal trainers, like those found here, can help guide you on your pathway towards reaching your fitness goals, whether that is getting bigger, stronger, faster, more lean, or just generally feeling better.
We can get you setup with a periodized workout plan, supplement information, and advice on nutrition to help you reach your goals.
The only thing you need is some motivation and a willingness to change some old habits.
Get into contact with us to find out what membership is right for you. In a CONDITIONerd program, you’ll be surrounded by others who can help you to get where you want to be.
Generally, our clients start to see some pretty awesome changes in 2-3 months time, some sooner.