Tips For Banishing Belly Fat Faster
By Jacqueline Marshall, Apr 11, 2016
Getting rid of the belly fat that puts us at increased risk for health problems such as type 2 diabetes, cardiovascular, and kidney disease requires we focus on only a few things.
The inches will come off when we engage in regular aerobic exercise, eat a low sugar, reduced carb diet that is high in fiber, gives us plenty of protein, and contains healthy fats that satisfy our appetite, and provide energy.
Nothing more is required. However, if we choose to, there are extra things we can do to boost the fat banishing process, such as:
Drink two to four cups of green tea daily. Green tea contains catechins, a group of antioxidants that help burn off fat cells.
Ingest plenty of calcium and vitamin C. When the body is calcium deficient it releases a hormone telling the body to store abdominal fat. Vitamin C helps the body balance cortisol spikes, and plays a role in making carnitine, a substance that helps turn fat into fuel.
After establishing a regular aerobic exercise routine, which is essential for losing belly fat, add two or three weight training sessions to your weekly exercise routine.
Snack on nuts and seeds. They are great sources of healthy monounsaturated fats that provide energy and help us feel full and satisfied.
Regularly engage in stress reduction or relaxation practices such as mindfulness meditation, yoga, Tai chi, or breath work. High levels of the stress hormone cortisol contribute to the accumulation of belly fat in carb-loving people with insulin resistance or type 2 diabetes.
Get plenty of sleep. A lack of shuteye negatively impacts appetite and fat regulating hormones such as leptin and ghrelin. Inadequate sleep also fuels carb and sugar cravings, and contributes to insulin resistance.
If you have a desk job, or spend evenings watching TV, keep your body systems active by getting up and moving about at least once every hour—every 40 minutes is better. Find ways to add extra steps to your day. Rest by engaging in relaxing but active hobbies such as gardening, or woodworking.
“Front-load” your dinner plate with a variety of vegetables. Ideally, half our entree plate should be covered in veggies. This helps us cut back on less healthy options, plus provides an abundance of fiber, antioxidants, vitamins, and minerals.
Eliminate the consumption of heavily processed snack foods (packaged cookies, chips, baked goods). They contain added sugars that not only pack on the pounds, but promote carb cravings.
If you must top off a meal with something sweet, opt for a small serving of fresh whole fruit such as melon or berries.
“Our bodies are our gardens – our wills are our gardeners.”
~ Wm. Shakespeare
Sources: Rush Medical Center; Forbes; Mind Body Green; Huff Post
Photo credit: Quinn Dombrowski