Everyone wants a flat tummy, don’t we? There’s no better feeling than to be able to sit down without anything hanging over the jeans. So you want to know how you can get rid of that flab hanging over your jeans? Well, the truth of the matter is that there’s not one single way to get rid of belly fat. There are several things that you need to take into consideration. I’m going share with you 7 tips to get rid of belly fat.
Types Of Fat
Subcutaneous fat is found directly under the skin. It’s the fat that’s measured using skin-fold calipers to estimate your total body fat. Visceral or “deep” fat wraps around the inner organs and spells trouble for your health. How do you know if you have visceral fat? If you have a large waist or belly, you have visceral fat. The visceral fat is what you need to be concerned with for several health reasons including risk of diabetes, heart disease, stroke and dementia.
Our adrenal glands manage our response to stress and our sugar levels when we are stressed. When we are in a stressful situation it causes our body to spike in adrenaline and cortisol. Elevated levels of cortisol have been known to Increase abdominal fat, which is associated with a greater amount of health problems than fat. The only way to remedy this is to find ways to reduce stress in your life. Determine what the major causes are Job, Relationship, Finances, etc. and find ways to improve those situations.
For women, hormones play a large role in storing belly fat. With menopause comes a drop in estrogen; this decrease alters where the body stores fat, making women more prone to gaining visceral belly fat. Other hormonal imbalances during this time can leave the body feeling hungry, even after eating. Sleep disturbances, common in peri-menopause and menopause, are associated with decreased levels of leptin (an appetite suppressant) and increased levels of ghrelin (an appetite stimulant). As if you weren’t already obsessed with not fitting into your favorite jeans, there’s more to be concerned about than aesthetics. As I mentioned above, Visceral fat surrounds our organs and leads to many health issues.
You’ve heard it before and I’m going to say it again, you can’t spot reduce it doesn’t work that way. You can do abdominal exercises to tighten up your abs, but you won’t just lose in that one spot. The key is to be very consistent with an exercise program. Just like everything else in life, consistency is the key. If you only exercise 2-3 days a week, you’ll have less results than if you exercise 5-7 days a week. For me, I am more consistent if I follow a specific exercise program. I can’t do P90X one day and Les Mills Pump the next. My results aren’t as good, and I’m less motivated to exercise because there’s no final goal – completing the program. You also have to find something you really like to do. There are so many DVD programs out there and all kinds of great, physical activities you can get involved in.
Get A Workout Buddy Or Join A Fitness Support Group
If you struggle being motivated and consistent with exercising, don’t do it alone. Find a workout buddy or a fitness support group. Find someone who really enjoys working out and being healthy. Don’t find a partner that you have to drag off the couch to move. You want someone who will motivate you, coax you, support you and congratulate you on your efforts. Having people hold you accountable really makes you keep on track. When you’re not motivated, they will help motivate you.
Nutrition Is Key
As the saying goes “abs are made in the kitchen”. You see, you can exercise all you want, but if you don’t have a healthy, nutritious diet, you’ll never get rid of that belly fat. It’s a fact. And be careful about how many treats you give yourself. If you say you’re having a treat meal, that’s fine, but don’t have a treat day or a treat meal every day. That will ruin all your progress. Focus on eating as many green, leafy vegetables as your main vegetable. Then incorporate a variety of other vegetables. Variety is key here – choose an assortment of colors. If your food consists mostly of fruits and vegetables, you are bound to see results. Include whole grains such as quinoa, brown rice, millet and amaranth and you not only will see your waistline go down, you’ll start feeling a heck of a lot better too. Add legumes, nuts and seeds for your protein. Limit animal protein to 2 times a week.
Drink cold water because your metabolism has to work harder to get the water to room temperature. Drink 8 oz. of water as soon as you wake up. Your body will start removing toxins and it will fill you up before breakfast. Drink a full 8 oz. of water ½ hour before each meal. Don’t allow yourself to become dehydrated – if you’re thirsty, you’re already dehydrated. When you’re dehydrated, your body stores more water – especially in fat cells. Make sure you’re drinking at least 8 – 8 oz. glasses of water every day, more in hotter climates. Water flushes your system out and gets rid of bloating, leaving you a flatter tummy.