Lose excess abdominal fat around the stomach and keep it off is important for everyone. Obesity around the belly area is associated with an increased risk of heart disease diabetes and certain forms of cancer. The problem with belly fat is that it is visceral fat the kind that surrounds your organs and can secrete toxins. To shed excess belly fat and get your waistline under control in a way that is safe healthy and fast you need to exercise regularly and eat a well balanced diet designed to help you lose weight.
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Perform abdominal exercises to tone and strengthen your muscles. . . This may not help you to shed belly fat but toning your midsection through crunches bicycle twists and leg lifts can still help you lose inches and flat stomach since muscle takes up less space than fat. Weight training will also increase your metabolic rate so you burn more calories even at rest. Abdominal exercises will improve your health and provide the basis for subsequent weight loss.
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Exercise four to five times a week do cardiovascular exercises for 30 to 45 minutes at a time. Activities may include running walking cycling or swimming but something that elevates your heart rate will help. The cardiovascular activities is what will help you burn fat. It is not possible to spot reduce fat in one area so you will not be able to guarantee when you lose belly fat or how much of it you’ll lose right away but if you include regular cardio workouts to you will lose weight over the and finally the excess belly fat comes out.
The good news: Abdominal fat may be particularly susceptible to exercise than fat in other areas of the body according Tongjian You professor of nutrition and exercise at SUNY Buffalo.
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Eat a balanced diet. Cutting down on excess unhealthy fats like unsaturated fats or trans fats. Make sure you eat enough protein whole-grain carbohydrates and fruits and vegetables. Continue to eat healthy sources of fat in moderation. Healthy fats include monounsaturated and polyunsaturated fatty acids found in olive oil avocados and nuts.
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Get seven to eight hours of sleep each night. Studies at Columbia University Medical Center suggests that lack of sleep can make you more hungry which can make effective weight loss difficult. Lack of sleep does the level of the stress hormone cortisol which can be attached to abdominal fat.