Weight loss is never easy. In general, belly fat is the last to go. Even those who are skinny can have a large waistline. The worst part is that belly fat causes a myriad of health issues, from heart disease to diabetes and metabolic syndrome. Contrary to popular belief, sit-ups and crunches don't help. These exercises can only strengthen the core muscles, but do little to reduce the fat that surrounds them. The only way to lose belly fat is to exercise your overall body and reduce calories on long-term.
Why Is Belly Fat So Dangerous?
Belly fat, also known as visceral fat, accumulates in the abdominal area. It surrounds the internal organs, keeping them from functioning at their peak. It also releases lipids and hormones and affect the body's ability to use insulin, which increases diabetes risk. Evidence shows that the risk of premature death is higher in those with a large waist. The more belly fat you have, the more likely you are to die at a young age.
Other studies have found that visceral fat may cause insulin resistance, colorectal cancer, high levels of triglycerides, increased cholesterol, dementia, and cardiovascular disease. It also restricts flood flow to your organs, which may lead to erectile dysfunction and impaired liver function. An oversized gut puts you at risk for breast, uterine, and pancreatic cancers. Additionally, it stresses your internal organs, so they have to work harder. Over time, belly fat messes up your hormones and affects brain health.
Most people do hundreds of sit-ups, crunches, and leg raises to shed belly fat. Unfortunately, ab exercises are not enough. Core work builds abdominal strength and endurance, and that’s good, but it doesn’t melt away the fat. Spot reduction is just a myth. To shed fat, it's necessary to take in fewer calories than you burn. Basically, you must create a calorie deficit. This can be done through diet, exercise, and for best results both.
Start by tweaking your diet. Add more protein, limit carbs, and ditch the junk food. Implement a small to moderate caloric deficit to prevent muscle loss. Subtract 500 calories a day from your total energy intake, track your progress, and adjust your calorie goals accordingly. Substituting CLICK Coffee Protein Drink mix meal replacement shake for one of your meals is in excellent way to stay energized while reducing calories and getting the protein, vitamins and minerals you need.
Double the amount of protein you consume daily to boost your metabolism and speed up fat loss. Protein stimulates thermogenesis, causing an increase in the body's temperature. This leads to a higher metabolic rate and energy expenditure. Drink CLICK Coffee Protein Drink mix for breakfast or anytime throughout the day to get more protein in your diet. Eat plenty of fish, lean meat, and low fat dairy along with leafy greens. Stick to complex carbs, such as those in veggies, nuts, seeds, and whole grains.
Your workout routine should target all muscles, not just your abs. Running, jogging, brisk walking, swimming, tennis, dancing, and cycling are great exercises for torching fat. Cardiovascular training improves your fitness, burns calories, and boosts physical endurance.
When you're short on time, do HIIT or plyometrics. High-intensity interval training (HIIT) is particularly effective for burning belly fat. It helps your body produce more HGH and testosterone, the anabolic hormones that play a key role in fat loss and muscle growth. Its metabolism-boosting effects are quite remarkable. Don’t forget about strength training, which improves your muscle-to-fat ratio and supports cardiovascular health.
Be realistic and stick to your plan. It took you years to grow a belly, so it won’t go away overnight. Focus on building healthy eating habits, exercise at least four times a week, and limit stress, which is often the culprit behind visceral fat.
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