A wish most of us have – to get rid of belly fat!
A desire that seems far from being fulfilled.
However, there is light at the end of the tunnel, as there are some quick ways to lose abdominal fat, scientifically.
A personal trainer and nutritionist will be able to guide you, and you have one of the best nutritionists in Clapham for more guidance.
Belly fat or visceral fat is a health risk and may lead to cardiac, diabetic and various other health problems as well.
Fortunately, belly fat is receptive to diet, exercise and lifestyle, so here are a few suggestions:
Article Chapters
Diet
Low sugar and low carb – ensure that you cut right down on sugar and high carbs.
It has been proven that a low carb diet can lead to higher weight loss than a low-fat diet.
Limit your intake of food to 5% sugar and, if you do treat yourself with sweet fruit, smoothies or juices, make sure that it is just once or twice a week.
Also, replace the carb intake with slow-release energy sources such as brown rice or quinoa.
Refined carbs increase belly fat so healthy carb foods like whole grains, vegetables and legumes are recommended.
Low-fat cooking oil like olive oil or coconut oil instead of butter or peanut oil will be beneficial.
Avoid processed foods and products containing trans fats.
Please read ingredient labels carefully.
A high protein diet such as fish, beans, lean meat and dairy products is ideal.
If you are vegan/vegetarian or lactose intolerant, a protein supplement can be used.
Protein is known to be effective in fighting belly fat.
Foods high in soluble fibre absorb water and make you feel full so, naturally, you eat less.
They also decrease the intake of calories from your food.
Some foods high in soluble fibre are brussels sprouts, avocados, flax seeds, legumes and blackberries.
Track Food Intake
A helpful way to curb the overeating and to plan a healthy diet to achieve your goal.
Intermittent Fasting
Short-term fasting causes fat to burn easier by reducing insulin and enhancing hormone function.
Fasting cleanses the body of toxins and stimulates specific cell processes that are prevented when food is present.
It supports weight loss, including harmful belly fat in the abdomen, protects from obesity and related diseases, reduces inflammation and triggers overall fitness.
However, there are certain restrictions on long-term intermittent fasting, and these can best be clarified by nutritionist coaching.
Virtual coaching is now available, and an online nutritionist coach will offer expert advice.
Exercise is necessary to ensure a healthy lifestyle.
HIIT
(High-intensity interval training) is useful not only in weight loss, but the short bursts of activity have shown it is easier to follow.
It can help reduce the risk of regaining fat.
Aerobic exercises are effective for weight loss, and studies have shown that belly fat can be reduced faster with these exercises.
They work better if done in combination with strength training exercises like weight lifting.
Core strengthening exercises like crunches are also effective.
However, professional advice is required before undertaking these exercises.
Other exercises which help with reducing visceral fat quickly are burpees, mountain climbing and Turkish get up and sprawl, but you will need a personal trainer to guide you with these.
Lifestyle
Despite the current stressful situation, reducing stress levels will help with losing fat around the waist.
Stress triggers the adrenal glands producing cortisol, known as the stress hormone.
This can sometimes increase your appetite and make you gain belly fat.
Yoga would be an excellent way to relax and control stress.
Deep breathing exercises also help. Sleep is an essential aspect as deprivation is known to increase weight.
Spot Reduction
Targeting a specific area of the body to lose weight is not really a solution as was proven by six weeks of only abdominal exercise training not being sufficient to lose belly fat.
It is a combination of diet, exercise and lifestyle changes that are required to work together in reducing overall weight, including belly fat.
This is a continuous process as it will be challenging to keep the abdominal fat down if you revert to old habits where the above three aspects are concerned.
So, think about it, with professional guidance, your wish can still come true!