Edited by Katy Linsao, Maluniu, Linda J. Waiters, Eric and 7 others
Excessive abdominal fat has been linked to cardiovascular disease, type 2 diabetes, gallbladder issues, colorectal cancer and breast cancer. The need to maintain a healthy lifestyle is clear, but establishing a regimen that works within your schedule can be difficult. You can lose belly fat if you remember 3 key components: diet, exercise, and lifestyle.
- Avoid refined sugar. White bread, cake, cookies, ice cream and candy all contain high levels of "bad" carbohydrates and refined sugar. Your body has trouble converting these carbs and refined sugar to energy and instead resulting in fat. Focus on foods with "good" carbs and no refined sugar such as whole wheat pasta, oatmeal, apples, bananas, broccoli and yams.
- Stop eating at least 2 hours before bedtime. If you feel the urge for a late night snack, limit yourself to 150 calories and avoid carbs. A small snack will be easier to burn off while you sleep.
- Add monounsaturated fatty acids to your diet. According to the Diabetes Care Journal, diets including these healthy fats can prevent belly weight gain. Olive oil, flaxseed, nuts, seeds, olives, sunflower, safflower and canola oils are all rich.
- Eat five to six small meals a day. This will boost your metabolism and fuel your body's fat burning ability.
- Consume 3 to 5 servings of fruits and vegetables every day. This will help keep your intestines clean and as a result eliminate bloating.
- Eat more dark chocolate. In addition to a variety of beneficial vitamins and minerals, dark chocolate also contains cocoa, which is proven to reduce the risk of blood clots. Dark chocolate also gives you more energy by increasing serotonin and endorphin levels.
- Begin a cardiovascular exercise regimen to burn stomach fat. Running, walking, bike riding and other forms of aerobic exercise will help increase your heart rate and burn fat. The Harvard Medical School Health Guide suggests 30 minutes of moderate to intense physical activity 5 times a week.
- Include weight training or resistance training in your routine. If you increase your muscle mass, it will cause your body to burn more energy, even when you are idle.
- Get up and move around. Research has shown that leading a sedentary lifestyle significantly reduces abdominal muscle strength.
- Limit alcohol consumption to no more than one drink per day.
- Manage your stress levels. In a study conducted by Yale University, increased stress levels have been linked to excess abdominal fat.
- Take the stairs. Whenever possible, opt for the stairs instead of the elevator and walk instead of drive.
- Drink more water. By consuming as few as 8 glasses of water a day, you can improve your digestion and energy level.
- Sit ups, crunches and other "spot training" will help strengthen your abdominal muscles but it will not reduce fat.
- Improve your posture. You can give the appearance of a slimmer stomach by just pulling your shoulders back and standing up straight.
- If you are genetically predisposed to having a large belly, be prepared to increase your efforts to achieve desired results.
Sources and Citations
Categories: Losing Weight
Recent edits by: Swordfish081967, Redhead223, Zebra225
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Español: Cómo quemar la grasa abdominal
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