Losing fat takes more than just regular crunches. Each person’s body is different and some people are genetically predisposed to lose or gain weight in certain areas of the body. Body fat can be harmful, too, though. According to studies, visceral fat is linked to a risk of type 2 diabetes and heart disease.
Losing fat can be difficult, but there are some tips to reduce fat and even get your body toned and lean. Diet, exercise and lifestyle choices are all important factors in the loss (and gain) of body fat, so it’s essential to commit to more than just cutting out certain foods or thinking that going to the gym will be enough.
Eat more fibre
Nutritionists can’t recommend fibre enough since even eating small portions of fibre-rich foods can make you feel full for a longer period of time. Soluble fiber in particular absorbs water and helps slow down food as your body digests it. Great sources of fibre are whole grains, beans, nuts, Brussel sprouts, avocados and blackberries.
Eat more protein
A proper meal should contain the proper amounts of protein, carbohydrates and fats. Consider adding more protein to your diet since, like fibre, it increases satiety while making you feel full. Go for lean proteins like chicken, fish, Greek yoghurt and nuts.
Avoid trans fats
There are healthy fats and there are unhealthy fats, and trans fats are some of the unhealthiest you can consume. These are found in packaged foods like margarines and spreads and can add more fat to your body.
Limit alcohol intake
Beer gut is a real problem because excessive alcohol intake can indeed lead to more belly fat. Ideally, limit your alcoholic intake to 1-2 glasses of wine or beer and have at least 2 days alcohol free per week. If possible, cut out all together until you reach your desired weight.
Lessen sugary foods
Sugar is one of the biggest culprits when it comes to weight gain and messing up your body’s hormones. Cut back on sweets, but also avoid alternative sweeteners, like agave syrup and artificial sweeteners.
Cut back refined carbs
Carbs are often considered a great enemy of people attempting to lose weight, but it’s important to cut out unhealthy carbs since you still need carbs for a balanced diet. Reduce your consumption of refined carbs, like sugars, high fructose corn syrup, agave syrup, and refined grains, such as white flour.
Do more aerobic exercises
Cardio or aerobic exercises has been found to be an effective way to burn calories and reduce belly fat. One study followed postmenopausal women doing aerobic exercise for 300 minutes per week and they lost fat from all areas more than women who exercises half as much per week.
Try resistance training
Weight-lifting can actually melt off fat. One study showed that overweight teens combined strength training and aerobic exercise to decrease the amount of visceral fat in their bodies.
Reduce stress levels
Cortisol is increased in the body when it’s under stress and excessive cortisol has been found to become stored in the midsection of your body. Try some stress-busting activities (like working out or getting enough sleep) to avoid more fat increase.