Excess stomach fat can be tricky to lose because you can't "spot treat" it. Instead, you have to lose fat overall. This Video will teach you how to lose lower fat through diet, exercise, and lifestyle changes.
1. Reduce your caloric intake.
If you want to lose belly-fat, you will need to lose overall weight by reducing your caloric intake.
Cut out about 500 calories daily from your diet. This small decrease in calories can help you lose about 1 pound per week.
• Use an online calories tracker to get an idea of how many calories you currently eat daily. Subtract 500 from that total to get an idea of how many calories you should consume daily to result in moderate weight loss.
2.Choose whole grain foods.
When you're trying to reduce belly fat and get rid of dangerous visceral fat, you'll need to choose 100% whole grain-foods when you're eating a bread, rice or pasta.
• 100% whole grains are significantly higher in fiber, protein, vitamins and minerals compared to more refined grains. They are a much more nutritious choice.
• Refined grains are those that are overly processed and their vital nutrients are removed. Items like white bread, white rice, plain pasta or crackers should be limited.
3.Eat more protein.
Protein is required by the body to repair damaged cells and plays a vital role in growth and development. But it can also play a role in weight-loss. Diets high in protein tend to make people feel-fuller, and when paired with a reduction in carbohydrate intake these diets can help with weight-loss
• Soy protein
• Legumes and beans
• Nuts
• Fish
• Skinless poultry, are some good source of protein.
4.Avoid processed foods.
Processed-foods are often reached for as comfort food. But certain processed foods, like refined-grains and refined sugars, increase inflammation in the body, and have been linked to excess belly-fat.
5.Drink green tea.
Some studies suggest that drinking green tea (including decaffeinated green tea) or taking green tea extracts can increase the body's rate of fat oxidation and may decrease overall body fat. These studies used green tea extract, administered by capsule, but dieters may also get some of the same benefits from drinking green tea.
6.Focus on cardiovascular exercise.
Cardiovascular exercise is one of the best ways to lose-weight. Studies show that cardiovascular exercise like walking, jogging, and running is highly effective at any degree of intensity. That's because cardio exercise works the muscles in your arms, legs, and hips, and increases blood-flow to all sets of muscles.
7.Incorporate strength training.
Incorporating a few days of resistance or strength training is also important. This will help tone muscle and maintain lean muscle mass while you're dieting.
• It's recommended to include about two to three days of strength training each week. Make sure to do exercises that work your entire body and all major muscle groups
8.Get enough sleep each night.
Studies have shown that getting less than 5-hours of sleep each night or more than nine hours of sleep can result in an increase in weight gain. Some studies further show that not getting enough sleep increases the body's cravings for high-calorie foods, and led to an overall increase in caloric intake.
• Adults should get between 7-9 hours of sleep each night.
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