Belly fat isn’t just unsightly; it also poses serious health risks. Fortunately, there are things you can do to lose belly fat—including eating healthy, getting plenty of sleep, and exercising regularly.
HIIT exercises can be particularly effective for burning belly fat, since they target not just the core but other muscle groups as well.
Exercise regularly
The first step to losing belly fat is to include moderate-intensity physical activity in your daily routine. This will help to burn belly fat and prevent the accumulation of more visceral fat in the body. It will also reduce the risk of chronic conditions such as Type 2 diabetes, heart disease and high blood pressure.
HIIT exercises (high-intensity interval training) can be effective for losing belly fat, as they involve short bursts of exercise followed by periods of rest. However, you should always start slowly and build up gradually. Overtraining can lead to excess production of cortisol, a stress hormone that contributes to belly fat storage.
It’s important to remember that there is no single abdominal exercise that can burn belly fat; it’s more about losing overall body fat and building lean muscle. This is why it’s essential to include strength-training exercises in your weekly routine, such as push-ups and squats. Strength training will help you replace belly fat with lean muscle, which will continue to burn calories even when you’re at rest.
Eat a healthy diet
Belly fat can raise your risk of heart disease and type 2 diabetes. It also contributes to other health problems, including abdominal pain and sleep issues. Fortunately, there are lifestyle habits you can make to reduce belly fat over time.
Eat plenty of vegetables and whole grains, and limit sugary foods, such as sodas and fruit juice. Choose healthy fats, such as those found in olive oil, nuts and fish.
Do full-body strength training to build muscle, which will help replace fat and speed up your metabolism. Aim for at least 150 minutes of moderate-intensity exercise each week.
Get plenty of sleep
Getting enough sleep is important for many reasons, including regulating your hormones. A poor night’s sleep can throw your ghrelin and leptin levels out of balance, which may lead to increased appetite and cravings. Getting plenty of sleep can also help you maintain a healthy weight as you lose it because it improves your ability to make better food choices and stick to an exercise regimen.
Aim to get about seven hours of sleep each night. Avoid using electronics an hour before bedtime and try to have a consistent schedule each day. This will signal to your brain that it’s time to start preparing for sleep and it will help you fall asleep faster. It is also important to eat healthy and avoid sugary foods and drinks. A balanced diet, including lean proteins, whole grains, fruits, vegetables, and leafy greens is essential to reducing stress. The nutritionists at Elevation Fitness Burleigh Heads can create a meal plan that suits your lifestyle.
Manage your stress
Stress is a natural part of life, but chronically elevated levels of cortisol can lead to belly fat. The hormone is produced in the adrenal gland as a result of the body’s ‘fight or flight’ response to a stressful situation. It’s meant to slow your metabolism and help you focus during a crisis, but consistently high cortisol levels can disrupt the body’s normal functioning and lead to increased abdominal fat.
Belly fat isn’t just an aesthetic concern, but it can also increase your risk for heart disease, diabetes, sleep disorders and dementia. Fortunately, you can take steps to prevent and lose stress belly fat.
A healthy diet, regular exercise and good sleeping habits can all reduce cortisol levels and prevent the accumulation of excess visceral fat. Avoid eating processed foods, and replace them with lean protein, complex carbohydrates and plenty of fruits and vegetables. In addition, limit your alcohol intake as it can increase your stress levels.
