How to Lose Belly Fat

I've never been a fan of scales and recent studies show how much you weigh may be less important than you think. Studies show measuring the waistline is a better indicator when it comes to measuring health levels in men and women. Men whose waist measures 40 inches or more and women who have a waistline measuring 35 inches or more are putting themselves at risk for diabetes, high blood pressure, heart attack, stroke, cancer, and other illnesses.

What is belly fat?

Belly fat refers to visceral fat which is fat buried deep within the body's tissues. This fat is extremely difficult to get rid of once you pile it on. With excessive abdominal fat, which is centrally distributed between the pelvis and thorax, comes higher health risk. Belly fat is the most dangerous fat on the body compared to upper arm fat, and fat stored in the hips and thighs.

The stress factor

Stress is a large contributor to weight gain, but did you know that belly fat and stress may be linked? As stress rises, so does the level of cortisol, a hormone vital in maintaining blood pressure and metabolism in our bodies. This chronic stress results in rapid weight gain. Extra cortisol in our system leads to an increased appetite for carbohydrates and fats. Unfortunately over time, the end result is a spare tire around the mid-section.

The myth behind sit ups

Sorry to disclose the myth, but although sit ups can tighten and strengthen your abdominal muscles, just doing sit ups alone will not reduce belly fat. The key to losing belly fat is simple; healthy eating coupled with consistent exercise.

How do we lose it?

How do we transform our bulging guts into killer abs? Not. I am terribly disinterested in the perception of a "not-so svelte" waistline but rather in eliminating the health risks associated with excess belly fat.

One of the best ways to decrease the waistline is to jump-start your cardio workout. Because belly fat is stored energy, the logical way to rid yourself of it is to get your bum in gear!

Research shows the fastest way to eliminate belly fat is to engage in a combination of aerobic exercise and weight training. If you can commit to reducing calorie intake, burning fat through physical activity, and altering your current eating habits, you will be equipped with all the necessary tools needed to tackle waistline expansion.

Best foods for the waistline

• Avocado-high protein, good fats
• Salmon-lean protein high in omega three fatty acids
• Artichoke-fiber rich 10 grams of fiber per serving; helps liver regenerate cells
• Peppers- help to decrease appetite

Try to avoid

• Fatty foods/trans-fats
• Process foods
• High levels of stress
• Simple sugars
• Excessive sodium

Other tips

• Scent of Grapefruit oil- tells your body "I don't need to eat"
• Breathstrips- takes away cravings
• Walnuts/Almonds/peanuts-eat 35-40 minutes prior to a meal; 6 whole walnuts, 12 almonds or 20 peanuts; sends a message to your brain that you are full
• Increase fiber and water intake
• Look for ways of reducing stress

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