There are numerous gimmicks and products aimed at relieving us of our hard earned cash, but probably not our belly fat. If you want to lose belly fat, there are not easy solutions. It takes dedication and work, but it can be done.
The first step in any weight loss plan is to make a decision and plan for success. Equipping yourself with the tools of success can make all the difference between reaching your goals and failure. The fact that you’re even reading this shows you’ve made a decision and are serious about getting rid of excess stomach fat.
Simple Strategies That Will Help You Lose Belly Fat:
Whole Grains:- Try to eliminate or at least minimize your intake of refined grains. Studies have shown that people who consume whole grains lose more belly fat than those whose diets consist of more refined grains. A healthy diet consisting of whole grains has the ability to affect glucose and insulin levels in which can accelerate fat burning. When your body begins to burn fat, the first fat to go is usually the visceral fat, the dangerous fat found deep in the abdominal cavity.
Mono-Unsaturated Fat:- Scientific studies have found that a diet containing mono-unsaturated fats, like those found in nuts, seeds, soybeans, avocados and even dark chocolate, can help prevent the accumulation of fat deposits in the body.
Trans Fats:- Avoid trans fats, or trans fatty acids as much as possible. Food that contain trans fats encourage the body to store belly fat and pose additional health concerns. Trans fats are found in many foods including crackers, cookies, margarine and most processed foods; anything made with hydrogenated oils.
Soluble Fiber:- Increasing your intake of soluble fiber helps maintain lower insulin levels, which reduces the amount of cortisol in the body. Cortisol is a stress hormone and when our bodies are under stress, we burn fewer calories. Cortisol also inhibits our body’s ability to release stored fat and it encourages the accumulation of fat deposits in the belly area.
MUFAs:- Foods containing MUFA’s or Mono Unsaturated Fatty Acids can help the body burn more belly fat. Common foods containing MUFAs include:
- Olive Oil
- Canola Oil
- Grape Seed Oil
- Soybean Oil
- Most Seeds and Nuts
- Dark Chocolate
Aerobic Exercise:- You can’t spot reduce or target specific areas to burn fat, but when you lose weight, belly fat is usually the first to go. Aerobic exercise will help you burn calories and lose overall body fat, including stomach fat. Focus on calorie burning exercises as opposed to crunches and sit-ups. An added perk, exercise reduces stress which lowers cortisol and as we discussed above, lower cortisol levels means less belly fat.
If you are determined to lose belly fat, make these simple dietary changes and incorporate some fun aerobic exercise and you’ll have the flat stomach you’ve been dreaming of. Not only will you look better, you’ll feel better as well.