You've most likely been seeing information left and right about the
dangers of belly fat and realizing how there's hundreds of thousands of
posts out there that encourage the diminishment of belly fat around your
stomach area. Well, the majority of these information are right and
backed by science. You
should try as hard as you can to
diminish the belly fat around your waist area, as it is linked to health
risks. No one wants to live with the ugly sight of belly fat showing
anyways. You probably don't want to either.
A couple of years ago, research from Mayo Clinic revealed that being normal weight
with excess belly fat is even riskier than just being obese.
This study involved a representative sample of the US population of
more than 12,000 subjects, ages 18 or older. Making use of surveys,
additional facts were acquired including weight, height, hip and waist
measurements, lab tests, illnesses, and socioeconomic status. That data
was matched to the National Death Index about 14 years later, and people
with cancer and chronic obstructive pulmonary disease were not included
in the analysis.
They then found that the subjects with a normal body mass index (BMI)
who had a high waist-to-hip ratio (apple shaped) were more likely to
die from any cause, even compared to people who are obese. In addition,
this group was almost three times more likely to die from heart disease
and 2x as likely to die from any causes compared with those with a
healthy waist-to-hip ratio and normal BMI levels.
Now that you're (possibly) shaking in fear, here are 8 ways to help you diminish that belly fat within 24 hours:
Burn belly fat with regular workout sessions
Make sure you get your daily workout sessions clocked in! Regular
exercise is one of the best ways to be successful in fast weight loss
efforts and weight maintenance. And since there's no correct answer as
to whether the ideal workout is resistance training or aerobic, your
best option is to do a little bit of both. Resistance training is
especially important for people over 30, who will otherwise begin to
lose bone density.
Contrary to popular belief, abdominal crunches are not going to melt
away belly fat, though they will help build muscle that could help
define the area. And since muscle mass has a higher resting metabolic
rate and energy expenditure than fat, it could help you trim down.
Burn belly fat by incorporating more fiber into your diet
It's a great idea to incorporate more fiber into your diet plan
(especially soluble fiber found in legumes, chia seeds, oats, fruits and
vegetables). These can help reduce the accumulation of fat in the
abdominal area. Fiber is infused with water, filling up the volumne of
your stomach contents and giving you a a feeling of fullness. It also
reduces the absorption of fat from food by binding with bile acids
(required for digesting dietary fats).
Fiber can also bind with sugars and other carbs, reducing or delaying their absorption into the bloodstream.
Burn belly fat by cutting out alcohol
It’s called a beer belly for a reason! Alcohol consumption has long
been associated with abdominal obesity and can easily derail your
fat-loss efforts. Alcohol is not only high in calories, but it’s the
body’s preferred fuel, so when you drink it, the other macronutrients in
your food will be sent into storage (aka your belly, or possibly your
thighs or butt).
Alcohol is also notorious for lowering your self-control and inhibitions, so you can easily end up eating and drinking too much.
Burn belly fat by getting adequate sleep
When you understand how lack of sleep contributes to obesity, you’ll
realize how important it is to get good sleep every night. Sleep
regulates endocrine function, maintaining the right balance between the
hunger hormone ghrelin and the satiety hormone leptin.
Sleep deprivation increases appetite, insulin resistance, and the
stress hormone cortisol, all of which contribute to fat accumulation in
the body. Make sure that you get at least 7 to 8 hours of sleep every
night.
Burn belly fat by cutting out sugar
If you're regularly eating sugar, especially refined sugars such as
the sugars added to sweetened food and beverages, you should probably
cut down as they are the leading cause to an excess of
visceral fat.
The fructose and glucose that come out of sugar are simple carbohydrates (commonly referred as
carbs)
that get absorbed quickly into the bloodstream and metabolized to
release energy. When there's an excess intake, they get converted to
glycogen to then be stored in fat tissue.
Consuming plenty of sugar also contributes to a spike in your blood
sugar, which drives insulin to be released in large amounts, potentially
leading to insulin resistance (which is actually associated with
metabolic syndrome).
If you begin to cut out all sweetened foods and drinks (including
fruit juices), you will greatly reduce the chances of potentially
developing more belly fat. So if you wanted to lose belly fat fast ,
it's a good idea to start with this habit. As a healthier substitute,
you can swap them with natural sweeteners such as raw honey, coconut
crystals, and even fresh fruit.
Burn belly fat by soothing the mind
Yoga and meditation can aid fat loss, but not so much from the
physical effect of the movements as from their calming and relaxing
effect. Several studies have linked high levels of the stress hormone
cortisol to weight gain, particularly in the belly area. Practice yoga
for at least 20 to 30 minutes a day for best results, or start a daily meditation practice.
Burn belly fat by consuming more protein
Protein is one macronutrient that can really help fight belly fat.
When you eat more protein, it keeps you fuller longer and reduces the
hunger hormone ghrelin, helping you slash the total calories you consume
in a day. High-protein meals, with 20 to 30 grams of protein each, can
also help you burn more calories by raising the body’s metabolic rate.
Eat up to three protein-rich meals a day to keep your appetite and
cravings in check. Good sources of protein include poultry, lean meat,
eggs, fresh-caught fish and other seafood, cottage cheese, and yogurt.
Include one or more of these in every meal.
