Doctors shout themselves hoarse telling their patients to get rid of belly fat – and for good reason too. After all, when belly fat expands into the abdomen and rests among your organs, it means you’re heading for some serious trouble. Abdominal fat, also called visceral fat, releases the stress hormone cortisol and certain inflammatory substances known as cytokines that affect the body’s normal production of insulin. This results in not just obesity but it opens the floodgates to serious medical conditions like Type 2 diabetes and heart disease.
Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.
If you’re among the 30% of Americans who sleep less than six hours a night, here’s one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
Or try this lightly flavored, belly-slimming beverage: Freeze 100 percent fruit juice in an ice cube tray. After the juice cubes are frozen, you can pop one into 12 ounces of water. The juice will slowly melt, infusing the water with all-natural flavor with none of the bloat and only a small number of calories
Eating out: Allowed. Check out restaurant menus beforehand to find meals that most closely resemble those in the book. Opt for safe bets such as salad made of leafy greens, raw grilled chicken or salmon and balsamic vinegar. Always bring 2 tablespoons of nuts to supplement meals at restaurants where MUFAs aren’t available. The “Flat Belly Diet! Pocket Guide” lists acceptable dishes at many popular restaurants.
There are two types of belly fat: visceral belly fat and subcutaneous belly fat. Visceral fat is underneath the abdominal muscle and in close proximity to the organs. You can’t pinch it, and those who have a lot of it, can have abdominal muscles that feel tight and ridged despite the bulging protrusion. Subcutaneous belly fat is above the abdominal muscles and can be pinched. This is the stuff that hangs over the belt.
I have many other articles about exercises that you can do at home to tone the muscles of various parts of your body, and these include detailed illustrations. For example: try these 8 simple exercises for flat tummy, these 10 exercises to tone your legs and butt, or this 10 minute workout to completely transform your body in 4 weeks.
What’s more, soluble fiber may help fight belly fat. An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (6).
High in chlorogenic acids, green coffee may assist in promoting weight loss by the conversion of fat into energy. It is also an antioxidant and free radical scavenger. Available in satchels, you can use it instead of your normal instant coffee.
Water is one of the best tools to help you with weight loss*. According to experts, water is crucial when it comes to regulating the metabolic rate and the body’s fat-burning mechanisms. It helps your body run more efficiently and helps flush out harmful substances from the body. Water also helps you control food intake by helping you feel full sooner and longer.
Being a thermogenic, cinnamon could product the heat via metabolic stimulation. Not only does it reduce the stomach fat, but it also decreases your overall body fat as well. Therefore, you should take advantage of cinnamon to your purpose of losing fat right instantly. Remember to use ground cinnamon, not the cinnamon bark oil as this oil could lead to ulcers, mouth sores, or mouth burning if taken.
Epigallocatechin gallate (EGCG). This inhibits the activity of a different enzyme also responsible for breaking down neurotransmitters that induce lipolysis. It has also been shown to reduce abdominal fat in particular.
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