Most of my clients long for a flatter stomach and washboard abs. While you may want to lose weight for vanity, reducing your waist is also important for your health. Extra-abdominal fat, particularly deep, visceral fat around his organs- is associated with increased risk of heart disease, hypertension, dementia, certain cancers and type 2 diabetes.
Struggling with belly fat can feel like a losing battle. As we age our metabolic rate (the amount of calories you need to run) decreases. Moreover, as women hit menopause we produce less estrogen, progesterone and testosterone, which increases the tendency to put on weight in about half.
Fortunately, there are a number of lifestyle changes you can make to reduce your waistline and improve health. Here are 10 tips to burn belly fat:
1. Don't diet. Dieting increases cortisol, a stress hormone that increases appetite and body fat accumulation. Furthermore, diet makes you crave refined carbohydrates and can trigger overeating.
2. Make friends with fiber, especially soluble type. Research shows people who increased consumption of soluble fiber (found in foods like apples, peas and beans), 10 grams per day reduced belly fat by 3.7% in five years. Foods high in fiber such as whole grains, fruits and vegetables are also loaded with antioxidants, which can help reduce inflammation and prevent belly fat.
3. Swap unhealthy saturated fats (found in meat and dairy products) to, especially healthy omega-3 polyunsaturated fats found in nuts, seeds, avocados and fish.
4. Reduce refined carbohydrates. Processed, refined foods such as white bread, chips, cookies, desserts sweetened beverages and increase inflammation, which is associated with increased belly fat. Besides these foods are short on satiety and full of empty calories that go straight to your waistline.
5. Eat enough protein. Having a small portion of lean protein at every meal and snack. Will you stay full longer and ensures that your body keeps burning calories muscle mass.
6. Eat when hungry, stop when you are full and eating mindfully (Pay attention to what you are eating!). You will eat the right amount of nutrients to support a healthy body weight and reduce the likelihood of consuming excess calories are stored as fat belly.
7. Exercise. Belly Fat love inactivity, so if you want to get rid of it you have to be active. Try to get at least 30 minutes of moderate exercise (like brisk walking) five days a week and do a training.Strength strength training is also key to losing weight and reduce belly fat, increasing muscle mass burning calories.
8. Sleep. Try to 7-8 hours per night. A 16-year study of nearly 70,000 women found individuals who slept less than five hours of sleep per night were 30% more likely to win 30 or more pounds than those who slept seven hours.
9. Reduce stress: Stress leads to an increase of the hormone cortisol, which is linked both to an increase in appetite and belly fat. Learn to relax, spend time with friends, meditate, exercise to reduce stress and get advice if you feel overwhelmed.
10. Be patient, especially if you have the genetic predisposition to gain weight around the middle rather than the hips and thighs. Losing belly fat takes time and persistence.
Need help to change your lifestyle and lose your belly fat? Join crush its scale and get the advice and training you need to succeed.