Are you fascinated by those ads claiming to know “the magic formula of a flat belly” or “the one and only way to lose belly fat”? If so, then you are not the only one. Americans spend innumerable hours and billions of dollars trying everything and anything to get washboard abs. But is there really a miracle drug — an easy and fast way to get rid of persistent belly fat — as so many commercials and ads claim?
Sorry to disappoint but the answer is a BIG NO.
No journey is smooth and somebody rightly said “no pain, no gain”.
But before going through all the hard work to gain a flat stomach, it is essential to understand what is belly fat.
There are different kinds of fat:
Subcutaneous fat is the looser fat that allows you “pinch an inch” and can store just under the skin
Intramuscular fat is present within the skeletal muscles
Visceral fat is sandwiched between your abdominal organs (liver, stomach, kidneys, etc.), which is known as intra-abdominal or belly fat.
Is there actually ‘one trick’ to get rid of belly fat?
When ads assert a “one-trick” solution, don’t forget that their main objective is to promote their product rather than to help you. Smart marketing means one message because it is difficult to follow too many methods at once. So they emphasize on one fad, and that tickles your interest, and you click on the link to go their website.
Today, we have gathered a list of things of what you can do.
1. Start simple
Typically, there are numerous things you must do to improve to lose belly fat. But start by taking one step at a time. Then, once you achieve that first target, you can aim for the next thing, and so on.
2. Reduce sugar
One good initiative to improve your food choices is to remove sugary drinks — and not just soda, but also juices. Sugar increases abdomen fat and fiber lessens belly fat; therefore, when you’re juicing fruits, you’re eliminating the fiber, leaving pure sugar behind. So one speedy fix would be removing sugary drinks.
Substituting sugary drinks with water will help intensely reduce your sugar intake, and then once you’ve taken that step, you can find ways to avoid foods that are high in sugar.
If you crave for sweet after a meal then you need to put that final accent to your meal, eat a melon, an apple, or fresh berries. Only remember, fruit is not an alternative for vegetables.
3. Go Mediterranean
The prevalent “flat belly diets” support much of the knowledge found in eating a Mediterranean diet, which helps everything from heart health to brain health. The basic principle for both diets is to eat foods containing monosaturated fatty acids (MUFA) that may help cut your belly fat storage. MUFA-rich foods include nuts and seeds, fish, and avocados. Having yogurt daily has also been found to be useful in reducing belly fat.
Another diet method that guarantees results when it comes to belly fat: the apple cider vinegar diet. While animal studies have been encouraging, present research in humans has yet to show extraordinary results. The data backing the benefits of the Mediterranean diet, though, are genuine and reason for making some dietary changes.
4. Front-load your meal
Begin your meal, particularly your largest meal, with spiced vegetables, be it the vegetables on your entrée plate or the vegetable soup. Make sure that vegetables should always makeup at least half of your plate and be a combination of starchy like potatoes and non-starchy ones like leafy greens, broccoli, etc.
There will be less room for unhealthy foods if the vegetables are eaten because vegetable fiber is filling.
5. Adhere to a physical lifestyle
One of the most important things people can do to avoid the accumulation of belly fat and get rid of present belly fat is a dedication to physical activity, and better yet, a physical régime.
For both men and women, the fat you lose first when you work out is visceral fat.
In a manner, moderate-intensity physical activity is that “silver bullet” a lot of people are searching for, because the health gains go beyond maintaining your waistline trim: Not only can it reduce your risk of stroke, cancer, diabetes, and heart attacks, but studies have shown that physical activity can considerably improve the moods of patients with central depressive disorders.
Overtraining, however, can be problematic when it comes to combating belly fat because it can result in cortisol overproduction. Extra amounts of this stress hormone have been found to be associated with belly fat.
Just brisk walking an hour every day can influence by increasing your metabolism, as can adding an incline to your treadmill habit.
The essence is that when it comes to belly fat, the remedy is not in supplements or drugs.
6. Fidget, move around
Here’s one thing more, most people probably don’t know: Moving is good for you. It’s considered a non-exercise physical activity, and it’s a significant way to burn energy. The health benefits are more if, in addition to exercising, you are an active person for the rest of the day. This means tapping your foot, signalling while you’re talking, and just moving around.
7. Don’t be a lazy sloth
Surveys have shown that people who sit eight to nine hours a day, even if they exercise the suggested 150 minutes per week, do not get the similar benefits of working out as people who are more active throughout the day.
If you have to sit most of the time during your job, try to find some ways to move:
- Walk during lunch hour
- Take small intervals throughout the day to walk around
- If possible, take the stairs instead of the elevator
- Do stretching exercises at your table
- Try to move around as much as possible
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8. Redefine ‘rest’
It is vital to have an active hobby. If you don’t have one, then develop one. Get busy in some sport, whether it’s team activity or something you can do alone. Fundamentally, if an activity makes you happy, you’ll continue to do it.
If your relaxation time involves sitting around on the chair or a sofa, you might be counterweighing the positive health effects of exercising even if you’re exercising regularly.
Unluckily, the general understanding of rest is dining out or chilling in front of the TV— what we call “passive rest.” But in reality, our rest should include sleep and our leisure time should consist of fun physical activity, which is active rest.
Data suggest that out of 900 months in his life, an ordinary man in the U.S. spends about 198 months watching TV, five months waiting on hold and five months complaining about his boss.
Then why waste those 208 months of your life when you can find activities that are good for your health and keep the belly fat at bay.
9. Don’t depend on sit-ups to get a six-pack
Unluckily, crunches and sit-ups can’t reduce visceral fat directly. There is nothing as spot reduction when it comes to fat so only by exercising specific parts of your body, nothing can be achieved. With sit-ups or other abdominal workouts, you’re toning the abdominal muscles but not burning intra-abdominal fat. The strategy is to lower your total body fat with a healthy diet and moderate-intensity physical activity; when you cut your total body fat, you’ll also be cutting down your belly fat.
The fitness routine should also include abdominal exercises but should not be treated as a replacement for the suggested 150 minutes of weekly moderate-intensity physical activity.
10. Develop more muscle
Although sit-ups can’t “target” belly fat, what they can do is aid you burn calories, strengthen your core, and build more muscle. As muscle is more metabolically active than fat, the higher the muscle you have, the more calories you’ll burn when you’re at rest.
Try lifting heavier weights and resting less between repetitions, which can encourage calorie burning even after you leave the gym.
Burning those extra calories can help you attain and maintain a healthier weight in combination with a healthy diet and regular cardiovascular exercise.
11. Get some sleep
The latest study of 70,000 individuals showed that those getting fewer than five hours of sleep were more likely to get 30 or more pounds.
12. Stop believing on weight-loss drugs or supplements claiming ‘one trick’
By now, there is not one single drug that is permitted by the Federal Drug Administration for the reduction of belly fat. Supplements declaring a “one-trick solution” to belly fat are not rigorously regulated, and a lot of the assertions made in the ads are not supported by research.
The gist is that the remedy to belly fat does not lie in drugs or supplements. Adopting a healthy lifestyle should be the focus. And while that’s not as easy as swallowing a pill, the benefits will persist for a lifetime.