If you’ve thought about shedding that annoying accumulated belly fat, you certainly want to see results as soon as possible. Moreover, we often get disheartened when we see that even if we give our all, the number on the scale doesn’t go down. In reality, successful weight loss takes time, which is undeniable. Therefore, the first thing that will be tested is your patience.
One of the best tactics to tackle this tough slimming journey is to bet with someone or challenge another person to attempt the same with you. If you want to gain momentum and get ahead of your opponent, there are personal trainers who promise results in just eight weeks, like Eric Bowling, who claims he can achieve “drastic and tangible improvements” in his clients in just two months.
If you manage to create a caloric deficit and maintain it, you’ll lose excess fat from any part of the body.
Sounds a bit tough, right? Additionally, one of the challenges is that it’s very hard to target fat loss in just one specific area, in this case, the belly. And, you probably know that doing sit-ups every morning is not entirely effective. All you need to do is avoid certain foods that bloat the stomach and engage in specific exercises. Next, we’ll explore the eight steps proposed by ‘Pop Sugar’ to get rid of that pesky belly.
Consume Fewer Calories
You’ve probably always heard that weight loss consists of 80% diet and 20% exercise. “You have to burn more calories than you consume,” says Kimberly Gomer, director of a leading nutrition center. “If you manage to create a calorie deficit and maintain it, you’ll shed excess fat from any part of your body.” Consult specialized dieticians to know for sure if you’re restricting your calorie intake. However, it’s not just the quantity that matters, but also the quality. Focus on nutrient-rich foods: green leafy vegetables, non-starchy, and especially, lots of fruits.
Sugar is a substance where calories are highly concentrated and has almost no nutritional value. So, not only will it make you gain weight, but fat will also tend to store more rapidly in the belly.
In addition, sugar increases insulin levels, which is directly related to obesity. This can also lead to insulin resistance, resulting in additional abdominal fat storage.
Beware of Cereals
Like sugar, cereals increase blood insulin levels, which can result in weight gain. “To eliminate belly fat, you should remove white bread and rice from your diet and replace them with whole foods like oatmeal, barley, quinoa, or brown rice,” advises Gomer. In addition to being high in calories, they’re not satiating, so it’s very easy to end up overeating these foods.
Eat More Fiber
Complex carbohydrates such as peas, lentils, or chickpeas are full of fiber and are essential to help reduce belly fat. You don’t need to consume them in large amounts: the expert assures that just six grams a day is enough. Bread, always whole grain. And fresh fruit like bananas or kiwis will not only fill you with fiber but will also load you with vitamins, making you feel more energetic and lively.
Many people believe that to lose weight, they should focus on cardio exercises. And it’s true since cardio can help you establish that calorie deficit, but lifting weights ensures long-term and continuous loss.
Strength training will help you build muscle, and more muscle mass means burning calories much faster. As always, the effort level should be progressive. If you’re not familiar with this kind of physical activity, it’s best to start at the basics and add weight as days go by.
High-Intensity Interval Training (HIIT) is the best form of physical activity aimed at shedding body fat. Moreover, they’ll take very little time each day, so you have no excuses. You can do burpees, squats, or push-ups. You can also go outside and alternate between rest or slow walking and thirty-minute sprints.
This acronym for “non-exercise activity thermogenesis” (NEAT) is a technique that turns household chores into a real physical exercise, like gardening. “It’s often completely overlooked, but it’s a powerful tool for fat loss,” Gomer states. You don’t need to join a gym or spend hours a day running. Just focus on daily tasks from a calorie-burning perspective. If you have young children, weight loss is inevitable due to the physical demands of being with them.
Get Enough Sleep
While diet and exercise are essential for fat loss, many people tend to overlook another crucial lifestyle habit: sleep. Science has already shown that lack of sleep can increase the production of the stress hormone, cortisol. “When you feel sleep-deprived, cortisol levels rise to keep the body fully functioning,” notes the expert. “You’re likely to feel fatigue, have more cravings, and feel less energetic. All of this will affect your effectiveness in the gym and your meal plan.”
If you’ve considered shedding that bothersome accumulated belly fat, you surely want to see results as soon as possible. In fact, we often become disheartened when we realize that even if we put in our utmost effort, the scale doesn’t budge. The truth is, achieving successful weight loss takes time, which is undeniable. Hence, the first thing that will be challenged is your patience.
My name is Maggie and I’m a writer for thesilverink.com, a website dedicated to news, culture and lifestyle. I have always been passionate about writing and I decided to make it my profession by becoming a web editor. I work on joehovasmf.com and I mainly take care of the lifestyle section. I like to share my discoveries and my favorites with the readers, whether it’s about fashion, beauty, decoration or gastronomy.