How to Lose Belly Fat And Get a Flat Stomach
Unsightly belly fat can prevent you from wearing your swimsuit in public and lower your self-confidence. However, the perils of belly fat are far more dangerous than a bit of fat overhanging the top of the jeans. Too much belly fat has been linked to an increase in some cancers, diabetes, heart disease and strokes. It is now estimated that 2 out of every 3 people in the United States alone have a waistline considered unhealthy. Read on for some simple and healthy tips on how to lose belly fat and get a flat stomach.
Diet
One of the major contributing factors to beer bellies and love handles is consuming more calories than are being burned. It is a pretty simple equation. Eat more than you need and the surplus food gets stored as fat, often around the waistline. The solution? Eat foods containing fewer calories, less fat and less refined sugar.
A healthy weight loss diet comprises 5-6 small and nutritious snacks daily. Eating small meals will often help to boost the body’s resting metabolism, which means more calories are being burned. Lean protein such as fish and chicken will leave you feeling fuller for longer. Swap the hamburger and French fries for a salad or vegetables with your meals. Fresh fruits make for great snacks. Replace refined sugars such as white breads, cakes and pastries with whole grains, legumes, nuts and seeds.
Decrease Alcohol
Not only is alcohol full of empty calories, but once you have had a few drinks, dietary common sense is often abandoned. Alcohol increases the appetite, so you will feel hungrier and are likely to make poor food choices. Cutting down on alcohol consumption can be a simple way to decrease those hidden and empty calories.
Exercise
Losing the love handles and getting six-pack abs is not just achieved by doing hundreds of crunches daily. The six-pack abs will never reveal themselves until the overlying extra pounds are lost. Regular aerobic exercise is a great place to start burning off those extra calories. Walking, jogging, swimming, riding a bike and any other activity that raises your heart rate will improve your cardiovascular fitness and melt away the tummy fat. Most people will need to work up to at least 30 minutes daily to help with their weight loss program. Of course, at some point you will need to embark on some abdominal work to tighten up those tummy muscles.
Sleep
Sleep is an essential component to weight management. While you are sleeping your body is not only repairing itself, but producing the correct amounts of hormones. Hormones, such as cortisol, which plays a large component in metabolism and weight management, are flooded into the body when you become sleep deprived or stressed. Keep the stress levels down and aim for 7-9 hours of sleep per night for a simple way to keep your weight in check.
Water
Water contains no calories and is an essential nutrient for the body. The more water you drink, the easier it is for your body to flush out all those toxins. This is even more important when the body is shedding fat, as the water helps eliminate the broken down fat cells from the body. Drinking plenty of water can also help alleviate the need for those unhealthy sugary snacks. Switch from sugary drinks and excessive caffeine to herbal teas and water.
In conclusion, losing belly fat is not only important for self-esteem and appearance, but is also vital for maintaining good health. Many serious weight-related health problems can be prevented by keeping your waistline in the healthy range.
About the author: Scott Gray is a fitness enthusiast who enjoys working out. He maintains a health and fitness tips website where you can find information about losing weight and getting in shape.
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