Losing belly fat can be accomplished by following this eight step plan.
Although the connection between excess fat and overall health is unclear, research has discovered a link to excess fat around your midsection and an increased risk of developing certain diseases.
First of all, our bodies were designed to store food for times when food was scarce .
But if you never have any lean times, you begin to release fat molecules into the blood at higher rates.
This causes numerous problems that affect your metabolism and how you process insulin.
These changes increase your risk of developing certain diseases including:
- Metabolic syndrome
- Sleep apnea
- Higher triglyceride levels and lower levels of HDL cholesterol
How much belly fat is too much?
Are you noticing that you’re developing ‘love handles’ around your midsection? In the past, you’ve always thought your waistline was acceptable, but now you’re not sure… Probably the best way you can determine what your waistline should be is by using a ratio of waist size to hip size. Just divide your waist size by your hip size.
If you’re female, and that number is greater than 0.85, you are at greater risk for developing some of the above mentioned diseases. For men, anything above 0.90 puts you at greater risk.
Let’s begin our eight step plan to eliminate belly fat.
Decrease Calorie Levels
To begin, remember that it’s important that you lower your caloric intake.
Eliminate Junk Food
Throw away all junk food. This means potato chips, cookies, cakes, and any foods high in refined sugar. It may take awhile to get used to, but you will soon become accustomed to not eating these foods.Apparently, refined carbohydrates and sugar are the villains here. These two substances, when eaten quickly, raise blood sugar levels. This causes a reduction in your body’s fat burning capabilities, plus it increases your appetite.
Eat the Right Type of Carbohydrates
Be advised there are ‘good’ carbohydrates and ‘bad’ carbohydrates. Avoid foods made from refined flour such as pasta, cakes, white bread, doughnuts, and biscuits, for example. A diet that contains carbohydrates taken from fresh vegetables and fruits is much healthier. In fact, if you must eat bread, eat bread made from wholemeal , instead of white bread. Eating too much of the wrong kind of carbohydrates can increase your insulin levels which, in turn, affects your metabolism.
Avoid Eating Late Night Snacks
The problem with eating snacks late at night is people usually go to bed after eating, and little activity occurs to burn calories during sleep. This causes an increase in blood sugar levels, which, consequently, turns into fat.
Limit Your Alcohol Consumption
Limit the number of calories you obtain from alcohol consumption. Excess alcohol consumption can tremendously increase levels of belly fat. The calories you obtain from alcohol are completely useless to your body. However, we’re not talking total abstinence here. In fact, drinking a glass of wine daily is probably good for you. Just limit your intake.
Boost Your Metabolism by Doing Plenty of Exercise
Don’t be a couch potato, get up and do something! In fact, you should do some type of aerobic exercise along with some type of weight training exercise. The importance of adding weight training to your exercise regimen is, weight training builds muscle tissue, and muscle tissue burns more calories than fat tissue.
Get Plenty of Sleep
Strive to get plenty of rest each night. Studies have shown that individuals that don’t get between seven and nine hours of sleep each night, are 70% more likely to be overweight. There are several reasons for this. The first reason is because limited amounts of sleep lowers production of a protein called leptin that is an appetite suppressant. Second, insufficient sleep limits the production of insulin, which regulates your blood sugar.
Manage Your Stress Levels
Next, get your stress levels under control. When your body is stressed, it releases several chemicals, including adrenaline and cortisol. Cortisol is known to increase appetite levels.
In conclusion, in our fast-food society, we sometimes eat more than we should. Consequently, we notice that as we age, we start to develop that ‘spare tire‘ around our midsections. Furthermore, not only is belly fat unattractive to look at, it puts you at greater risk for developing numerous serious diseases. Do your body a favor by starting on a comprehensive exercise program along with a reduced calorie diet. It could extend your life.