People are called fat if they have bigger body than anyone else, much more when they have belly fat. As such, losing belly fat is one of the concerns among many today. it doesn't only impose a health risk, but a psychological torture for them seeing themselves not pleasing to look at.
Body fat in general is not that all bad to be considered. To some extent, fat is needed by the body for some functions. However, you need to understand the difference between the good and bad fat. Good fat can give you essential vitamins such as A, D, E and K which our body benefits from. On the other note, when fat is accumulated more than what our body requires, then that is already a bad fat, you can be considered obese or overweight. As such is the case, losing some fat is required because fat has the tendency to accumulate in the belly.
There are a lot of major factors contributing to belly fat. These are overeating, no exercise, and lack of balanced diet. When you eat often to restaurants serving bigger than required, or you eat even when not hungry, or having midnight snacks over movie marathon, going to parties and celebrating holidays with bunch of foods. All these and more can add to belly fat. Even those that you do daily, like driving instead of walking, or using stairs than the elevator are an added factor.
There could have been a lot of fats burnt when you use the stairs or walk instead, but people are busy and becoming lazy these days. Those fast food chains can also increase fats, sugars and carbohydrates in your diets. Your simple disregard of vegetables and fruits is a big factor. Your belly fat can even be more when you have a high calorie intake. Adding more calories than what are only needed by the body, the more fats to be stored. How sedentary your lifestyle can slow down your metabolism.
Really, it is tough losing belly fat, you have to make a sacrifice and determination to do it. It will never happen overnight or even a week. The process will take long. However, so long as you set your goals realistically and you have been keeping your eye on the goal, you will see the desired result soon. Here are some tips for everyone to get rid of belly and say hello to a flat and sexy .
To get yourself motivated to do necessary ways to lose belly fat, you have to understand what are the risks associated with it, most especially the health risks. Belly fat has always been linked with cardiovascular diseases (heart conditions), diabetes (high sugar) and cancer. This is so because fat cells from the belly fat would produce hormones and other substances that are detrimental to health. On the other note, since belly is close to the liver, fatty liver is also common among fat people. For you to be able to know if you are unhealthy or not, here's how to measure.
With the use of tape measure, wrap it around your waist at the level of your navel. A measurement of more than 35 inches for women and 40 inches for men is considered to be unhealthy/obese/overweight.
Exercise for weight loss all over the body especially in the belly is important. Again, spot-reduction is not advised. Do not focus only on your belly to flatten it, instead, do a total body work out. Do calorie burning exercises rather than just sit-ups or crunches. Abdominal exercises are not an effective way to lose belly fat because it only strengthens your abdominals. A good cardiovascular or aerobic exercise is more beneficial. It is also proven that a combination of resistance training and cardiovascular exercise works better. A study would even show that those who lifted weights and did cardio at the same time lost twice as much belly fat than those who did cardio alone. Exercise can also reduce stress, thus, decreasing the hormone that cause more belly fat deposits.
It is important to know how to structure the workouts. Don't waste all the time doing abdominal exercise targeting only the stomach area because it would not be very effective. It is quite unfortunate that many people still do not understand this and spend so much time doing exercise that targets the belly. Majority of the workout time must be spent doing multi-joint exercises with different parts of the body such as legs, chest, back, etc. as that would increase metabolic rate during and after the workout.
Changing your diet is also very important to consider. Do not restrict calorie intake, just reduce what are unnecessary.
It is also important to switch refined grains to whole grains. Eating whole grains with an additional serving of fruits and vegetables, low fat dairy products, lean meats (fish or pultry) can help lose more belly fat than eating refined grains. Remember, whole grains can change the glucose response of the body that can speed up melting of the deep layer of fat in the stomach which in turn can be easier for the body to burn the fats under the body.
A higher ratio of monounsaturated fats can also prevent the accumulation of belly fats. These fats are usually seen among avocado, nuts and seeds (cashew, peanuts, and almonds), dark chocolate, grape seed oil, etc.
Trans fats found in margarine, crackers, cookies, etc. can cause more fat being deposited in the abdomen; so this should be avoided.
Soluble fibers can reduce the hormone that causes fat production. Eat more of these which are mostly found in apples, oats, cherries, beans, etc.
Consume more fat burning foods with a negative calorie content. Examples are beans, apples, apricots, olive oil, egg white, lean cuts of meats, etc.
Losing belly fat as always is not an easy thing to do. The more you do something worth the effort, the more you will succeed. Most people fail in their want to lose a belly fat because they stop at the middle as they cannot bear the exhaustion, and the most who succeeded are the persons who can take the challenge as in a positive way, those who find exhaustion a challenge, those who are very persevering to do it whatever it takes. So, when you want to be fit and with a flat tummy, be a positive person who can fit in into the newly adopted lifestyle for a healthier and sexier you.
Next, learn how to stay motivated and accordingly to your weight loss plans without falling short. Click on the following link and learn what is needed in order to eliminate belly fat