Not only does having a slender midsection feel amazing, but it turns out that it can also help us live longer. Because while reducing that waistline can be challenging, it also lowers our risk of heart disease, diabetes and even some cancers.
Of course, the difficulty is targeting specific areas of the body for weight loss. But in general, fat reduction through a healthy lifestyle usually includes a shrinking waistline. And reducing that dangerous layer of visceral fat is crucial at any age.
One of the issues that can surface following significant weight loss is a saggy stomach area. But this can be addressed through a variety of surgical procedures that target the stomach area, the mini tummy tuck being one example. And we’ve linked a video here in case you’d like to know more about that.
In the meantime, here are 9 changes you can make to lose that stubborn belly fat.
Cutting back on carbohydrates can be seriously beneficial to our health. Not only does it help us lose weight, but it can also prevent chronic disease like diabetes.
Done correctly, a healthy low-carb lifestyle doesn’t take long to adjust to either. But it’s essential to be informed on the subject.
There are heaps of books and websites dedicated to the low-carb lifestyle. And it’s worth checking them out before making it part of your weight loss regimen.
The perfect meal plan should focus on lean proteins, fruits and vegetables. But this can be hard to achieve when you’re busy. So make an effort to plan your meals ahead of time. Try to prepare your meals weekly when trying to eat healthily. To successfully lose weight, you’ll need to create a calorie deficit in a nutrient-dense way.
To achieve this, it really helps to know a little about nutrition. But mainly your plate should be between one-quarter and one-third lean protein like fish or tofu and the rest of the plate should be whole grains, fruit, or vegetables.
No fad diets
Your body needs a healthy diet to function correctly. That means the right balance nutrients.
Fad diets don’t include the right amount of vitamins and minerals you need. Which means you’re putting your health at risk. If you are a yoyo dieter, for instance, you may find yourself with some serious long term issues.
Many food restriction diets also stop yourself eating certain foods altogether. This can make certain foods all the more tempting, which can lead to failure and weight gain. It’s better to allow yourself the occasional treat rather than remove it from the menu altogether.
Physical activity helps burn that abdominal fat. The amount of exercise you for weight loss will depend on your goals. But for most people, 30 to 60 minutes of moderate to vigorous exercise most days is a good rule of thumb.
The great thing about physical exercise is that it can mean many different things. Whether you enjoy walking the dog every day or swimming at the local pool. These will all contribute to your daily amount of physical exercise.
Consistency is essential, though, so try and something active daily.
Weight training helps build lean muscle, which in turn burns more calories. And will continue to burn calories throughout the day, whether your resting or engaging in physical activity.
When it comes to strength training, you need to be lifting the right amount of weight for maximum benefit.
And you’ll need to push yourself to increase those weights at the right time to maintain your progress. So it’s a good idea to seek out some professional advice if your new to lifting weights.
If you get it right, you’ll be amazed at the changes in your body from this type of training.
Compare ingredients in similar brands so you can select the most healthy foods. For instance, some yogurts may say low fat, but they can also be higher in carbs and added sugars.
Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories.
Some things to look for include the % Daily Value. The higher the percentage, the more nutritious the product.
Keep the saturated and trans fats, cholesterol, and sodium low. And look for foods with potassium, fibre, calcium, iron and a range of vitamins.
Avoid the scales
The scale can be a useful tool for reaching or maintaining weight loss, but it can also stand in the way of our ultimate success.
Weighing yourself may help you maintain a healthy weight. But sometimes it can also be a negative experience.
We often tie the number on the scale to our body image, and that’s something we need to turn our back on.
As you tone those muscles, any weight loss may not be reflected in on the scales. However, you’ll probably find your clothes fit looser. It’s much better to mark your progress this way.
You’ll particularly notice weight loss around the waistline, reducing the risk of heart disease and diabetes.
Research shows that you’re likely to eat better and exercise more if your friends and family are doing the same.
Asking for support can be difficult, but your loved ones are your most significant support system. They can help you create a healthier, more successful fitness program yourself. Let them support you on those days you feel unmotivated and when you’re feeling week.
You’ll be amazed by how much easier it is to reach those weight loss goals when you have emotional help.
Dejunk your pantry
The ingredients in packaged foods are often full of trans fats, sugar and high in salt. Seriously, go through your pantry and get rid of those junk foods.
Family members or housemates may complain about this junk food purge. This is another reason to tell the people in your life about your weight loss goals.
They may still want some convenience foods in the home, but you can be sure they’ll make an effort to keep them out of sight.
The bottom line
There is no secret method for getting rid of belly fat. And losing weight for the long term always requires effort, commitment and perseverance. But by committing to swapping some of those bad habits for a healthier lifestyle will help you reduce that waistline forever.