People who want to get fit in Calgary, Canada, create goals. Often those goals include eliminating belly fat. The sad truth is that you can’t lose fat on just one part of your body. Even then, sometimes belly fat doesn’t go away. Belly fat isn’t like most body fat—subcutaneous fat—that’s the type of fat that is just below the skin and you can pinch it. Belly fat is visceral fat. It’s deep inside you and crowds your organs and causes inflammation that leads to diseases of the liver, kidneys, intestines and heart. It takes a healthy diet and regular exercise to burn belly fat.
Start by focusing on weight loss and healthy lifestyle changes.
No matter what type of exercise you do, unless you eat healthily and limit calories you won’t get rid of any type of fat, especially belly fat. Eating a diet that’s lower in carbohydrates, especially food with added sugar, is the first step in eliminating fat around the midsection. Sugar also causes inflammation, which triggers the creation of belly fat. Then belly fat creates molecules that in turn cause more inflammation. Focusing on whole foods that are high in fiber also helps. Fiber slows the absorption of sugar and prevents insulin spikes that can lead to insulin resistance and inflammation.
More than just diet and weight are necessary to eliminate belly fat.
Other reasons for the accumulation of belly fat are stress, alcohol consumption, smoking and lack of exercise. Often people find that when they quit smoking, they gain weight, especially around the belly. That’s because of the stress. Exercising regularly can be a real benefit as a stress buster and help you get rid of other bad habits, plus it helps eliminate belly fat. Doing 30 minutes of cardio each day is a good way to get rid of belly fat. If you walk at a fast pace, bike, run, swim or do another type of cardio, like dancing, it torches calories and can help burn belly fat.
Another type of exercise that is a belly fat buster is HIIT.
HIIT workouts are a specific type of workout, but a way of doing any type of workout. You modify the intensity throughout the workout, first working out at high intensity for 30 seconds, then dropping the intensity back to a recovery intensity for the same amount of time. You can do any type of workout from strength training to walking as a HIIT workout. People often use bodyweight exercises like burpees, high knee marching or jump squats.
- Weight training is known for its calorie-burning calories and muscle-building abilities. The more muscle tissue you have, the more calories you burn. Kettlebell training is particularly good.
- Don’t forget to work the abs. You can’t lose weight in just one place, but abdominal spot exercise can help you build muscle tissue, to reduce the size of the abdomen. Include planks, leg lifts and crunches in your workout.
- What you drink makes a huge difference. While you want to avoid sugary drinks, studies show that people who drink diet cola, often have more belly fat than those that don’t.
- Be kind to the microbes in the belly by eating food with soluble fiber. Soluble fiber feeds beneficial microbes, some of which create short-chain fatty acids that aid in losing belly fat.
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