Belly fat isn’t anyone’s friend. We all hate it so why do we put up with it?
No one is breaking the internet balancing the Oreo’s bowl on their muffin top. Girls aren’t wearing shirts that say “JUICY” across their waistline. (However, the “I kicked anorexia’s ass” T-shirts are hilarious!!!) I mean if you have chub may as well laugh until you can do something about it!
WHAT IS BELLY FAT?
First, let’s start with the cold hard truth. Everyone has some belly fat! But too much belly fat can affect your health in a way that other fat doesn’t.
Some of your fat is right under your skin. While other fat is deeper inside, around your heart, lungs, liver, and other organs. Deep fat is called Visceral Fat and sometimes referred to as “heart attack fat”
You need some visceral fat. It provides cushioning around your organs.
But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.
Visceral fat churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin.
If you gain too much weight, your body starts to store your fat in unusual places.
With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart. Hence, “heart attack fat”.
WHAT CAN WE DO GET RID OF BELLY FAT
Anytime you lose weight from a diet, you usually lose weight in the belly first. Then for us ladies, our boobs are usually next! For some that’s a good thing. But for some, that’s a downfall.
So we’ve all heard the phrase, “Abs are made in the kitchen”. There’s so much truth to that!
What advice would I give about your diet, well first, PROTEIN!!!!!!!
As we get older, our body starts to produce more insulin which promotes fat storage, especially around the belly. High protein may protect you against insulin resistance.
Those are the percentages to follow at every meal.
Now remember to use common sense, when I say fats I don’t mean oreo’s, chocolate and butter! Those are saturated fats. We need to eat polysaturated fats like nuts, seeds, and fish.
Click here to learn about more the 2 Week Diet!
Vigorous exercise trims all your fat. 30 minutes of moderate exercise, 5 days a week. Moderate exercise means raising your heart rate for 30 minutes.
Walking counts as long as you sweat and your breathing harder.
Click here to read my article and find out why walking is great in your weight loss journey!
Jogging is a great way to get in your exercise and lose belly fat. If you haven’t worked up to jogging, walking at an incline at a higher speed will give the same affect.
Yoga is the only form of exercise that is proven to lower cortisol levels and burn fat at the same time!
Keep in mind, crunches will not get rid of belly fat! That’s a proven fact!
So the magic number of hours we should get each night is 6-8. Less than 5 hours of sleep increases visceral fat levels.
As we get older we should try to go to bed and wake up at the same time everyday, even the weekends. Chaotic sleep habits cause our internal clock to go haywire, which in turn causes the body to secrete fat storing hormones like cortisol. (See how often that word comes up!) So lower those stress levels with some better sleep!
Moderate exerciser’s who stocked up on the antioxidants found in green tea, called catechins, were more likely lose belly fat while exercising than those who didn’t take them.
So switch up your soda for green tea!
One or two TBSP’s of vinegar a day for eight weeks will show significant decrease in body fat. Also, I personally like to use Apple cider vinegar in my hot tea in the evenings. Plus, apple cider vinegar has several other benefits as well!
Click here to find out more.
There are many studies that show alcohol intake can be a direct cause of belly fat. As bad as it sucks to stop drinking all together, muffin tops suck more. Put the glass down!
Finally, comment below on your helpful tips to lose belly fat! PLUS, Don’t forget to subscribe and receive your FREE Full Body Workout Checklist!
The post How to Get Rid of Belly Fat Quickly appeared first on Fat to Fab Mom.