The tummy area consistently ranks among the top body parts that people most want to change. Getting rid of your belly bulge is important for more than just vanity’s sake.
Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights?
If your answer is yes, then you definitely need to make some lifestyle changes to get the figure of your dreams.
Below is discussed a list of 7 tips that can help you reduce belly fat faster than you thought it would take.
If you are planning to work late at night, think twice. When your body’s biorhythm is off, you end up eating more. When you are tired and under extreme stress, your body will produce more ghrelin – ghrelin triggers cravings for sugar, fat and other fat-building unhealthy foods.
Losing sleep can affect your hormone production in a bad way. That said, lack of sleep can affect your cortisol levels that may cause insulin sensitivity, the prime reason for belly fat.
Getting at least 6 or 7 hours of sleep a night is one of the first steps towards reaching your body shaping goals.
To start losing unneeded fat on your stomach, you should eat foods that increase metabolism. Examples of these foods are green tea, vinegar, cayenne pepper as well as anything high in protein, such as fish, meat and eggs.
Protein has a higher thermic effect than other foods: your body burns more energy processing proteins than it does processing carbs and fat.
That’s why high protein diets work great at burning your belly fat. Keep in mind that a cup of green tea or a teaspoon of cayenne pepper may cause you to burn an extra twenty calories a day, but it takes 3,500 calories to burn off a pound of fat.
That said, feel free to include these metabolism boosters in your diet, but don’t expect miracles. Take it slow and follow the other tips as well. Which leads us to the next tip.
Never stop moving
There is one thing about stomach fat: it burns fairly easily under aerobic exercise. Vaporizing calories via biking, running, swimming – anything that gets your heart rate up – wins over any strength training when it comes to getting rid off that stomach fat.
A recent study from Duke found that jogging 12 miles a week will help you lose belly fat. However, many people cannot jog that much, so you can try other exercises as well. And these are called short bursts of exercises. While any exercise is good for various health benefits, aerobic exercise is particularly effective at reducing gross belly fat.
Several studies published over the years have shown that aerobic exercises like walking, swimming and the like can cause major reductions in belly fat.
Short bursts of exercises
Research shows that interval training, or alternating short bursts of energy can build muscle and increase endurance more quickly than traditional exercise.
It’s a good idea to utilize HIIT exercises to burn fat very quickly. For example, you can run sprints for 20 seconds, then slow to a walk, until you catch your breath. Then run again as fast as you can and slow to a walk. Repeat this for 10 or 20 minutes a day.
When your body is under extreme stress, it secretes more cortisol hormone. Luckily, Vitamin C helps balance the cortisol spikes that happen to you under this extreme stress. Besides being a good way to fight cold and flu, Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel, making this vitamin your fat burning friend.
Slow down, take it easy, relax
This is a very simple method that you can use even when you are in the midst of doing something else. Whenever you notice you are feeling tense and uptight, slow down your breath. People under stress usually either alternately holding their breath with short breaths or take rapid shallow breaths.
As soon as you become aware of your own breathing, you will consciously relax your belly and slow down the breathing. That way you will reduce stress levels in your body. This is surprisingly effective.
Keep in mind that success breeds success. Track your progress accurately, so you know where you are and stay motivated to keep working at burning the belly fat. Take action. Lose your belly fat.