A large waistline isn’t just unattractive; it may also signal serious health issues. Belly fat, or visceral fat, is a layer of fatty tissue that surrounds the organs and can increase your risk for heart disease and diabetes.
While there is no magic formula to lose belly fat, eating healthy, getting plenty of sleep and exercising regularly can help.
Nutrition
There’s no doubt that some fat is necessary for the body to function, but too much belly fat can lead to serious health issues. Visceral fat, which accumulates deep in the abdomen and surrounds the organs, is linked with type 2 diabetes and heart conditions. Reducing this fat can significantly lower your risk for these health problems.
Dietary changes are the best way to lose stomach fat. The secret is to avoid sugary drinks and eat whole foods, such as fruits, vegetables and lean meats. In addition, reducing the amount of saturated and trans fats you eat is also helpful.
Vigorous exercise also helps trim belly fat. In fact, a PLOS One study found that adult males who included two to three days of strength training in their workout routines lost more belly fat than those who did the same amount of cardio. A good combination of cardiovascular and strength training includes running, cycling, swimming or rowing for about 150 minutes a week, plus two to three days of whole-body weight training.
Exercise
Belly fat can be stubborn, but a combination of regular exercise and healthy diet is the key to burning belly fat. Cardio exercises like running and swimming are effective in burning body fat, while ab exercises like bicycle crunch can help tone your core muscles. Adding weight training to your workouts can also be beneficial as research has shown that lean muscle burns more calories than fat at rest, and it can increase your metabolism.
The wheel pose, Chakrasana, in Yoga is an effective exercise to reduce belly fat. This Yoga pose can help you stretch your abdominal muscles and unlock the heart chakra. Start by lying down on your back, curve your knees and keep the feet close to your buttocks. Keeping your head and shoulders in the same line, move your legs up together and try to touch your knees with your hands. Repeat this for 12 reps. The burpee is another great exercise to target belly fat.
Sleep
Getting enough sleep is one of the best ways to lose belly fat. Getting enough quality sleep helps your body burn fat, and it also helps your metabolism work properly. You can also reduce your belly fat by not eating late at night. Studies have shown that your body breaks down fats less effectively when you eat at night.
In fact, a study by Johns Hopkins researchers found that people who lost weight through diet and exercise reported improvements in the quality of their sleep. This is because people who slept better were able to lose belly fat more effectively than those who didn’t sleep well.
It’s no secret that a lack of sleep can hinder weight loss, increase belly fat, and generate more of the unhealthy, visceral fat that accumulates around the organs. But many people don’t realize that a few simple lifestyle changes can help improve sleep and make losing stubborn belly fat much easier.
Stress Management
Stress can lead to a variety of symptoms, including headaches, tight muscles, and extra weight around the stomach (known as the “stress belly”). This extra fat isn’t just unsightly; it increases your risk of heart disease and high blood pressure. Prolonged stress also impacts hormones that affect appetite, metabolism, and other body functions.
When you’re stressed, your body releases hormones like cortisol as part of the fight-or-flight response. These hormones cause you to eat more calories, especially sugary, salty comfort foods that are high in fat.
The good news is that if you are able to limit your stress, maintain a healthy diet, and get enough sleep, it’s likely that you’ll lose one to two pounds of belly fat per week. In addition to these lifestyle changes, adding in daily exercise is important for improving mood, reducing stress, and burning belly fat. Try walking, cycling, swimming, or participating in other types of low to moderate intensity exercises.
