Even if you are not very heavy, you still have a lot of excess fat around your waistline? Find out how you can get rid of her. You just have to follow some simple but efficient rules. There’s nothing complicated as long as you really want to lose belly fat.
Beside the aesthetic part, belly fat is associated with a variety of diseases. If you wanna find out if you have belly you can measure the circumference around your waist with a simple tape measure. Anything above 35 inches (88 cm) in women and 40 inches (102 cm) in men is called abdominal obesity.
If your target is to lose belly fat, here are 6 useful ways:
- Reduce your caloric intake.
If you get rid of belly fat you have to lose overall weight. This will be possible if you reduce your caloric intake. You can do this in two healthy ways: by eating lower-calories foods and by reducing your portion sizes.
Your diet should be based on vegetables. Fruits, lean proteins and whole grains. Reduce your intake of fats, sugar and empty carbohydrates which are tend to be stocked as fat in the midsection.
- Be careful with added sugars.
Many doctors believe that sugar is the main responsible in the obesity epidemic. Avoid the hidden sugars form breads, cereals, cooking sauces and beverages. Satisfy your sweet cravings with Greek yogurt, honey, dried fruit and dark chocolate.
- Stress management
Stress will cause an increase in cortisol, a hormone which is responsible for storing extra fat, especially in the midsection. Don’t forget to take a few minutes every day to close your eyes, sit down, focus on your breath and clear your mind of all of your preoccupations and thoughts.
- Get aerobic exercise
Cardiovascular exercises will burn calories and will help you speed up your metabolism. In this way, you will lose weight faster. You could choose biking, jogging, hiking, swimming and walking briskly.
Try to find some fun workouts and stick with them.
- Drink plenty of water
A crucial way to maintain your body’s normal functions is staying hydrated. Beside this, studies have revealed that drinking plenty of water will help you to shed pounds faster.
Drink at least 8 glasses of water per day. Before each meal drink one or two glasses.
- Don’t skip meals
Skipping meals can slow down your metabolism. If you wanna sped up your metabolism you have to eat regularly in small portions.
- Find out the difference between boredom and hunger. Always remember that if you are craving a specific food you are not hungry, you’re just missing the taste.
- Chewing gum will help you curb your appetite and will create the illusion that you are eating.
- Do not think often about food. Focus on hobbies, work, school, spending time with friends etc.
- Do not substitute sugar with other artificial sweeteners because they will induce an insulin response in the same way sugar does.