Excess belly fat aka Abdominal Obesity is a rapidly growing problem affecting all in the modern Western world. Sedentary behavior along with poor nutrition are the main contributing factors.
The following are some tips for those wanting to shed the unwanted belly fat and improve ones health and lifestyle.
- Consume a variety of high quality whole foods. Stay away from refined sugar &
carbs. Focus on protein and fat requirements followed by carbohydrates such as
cruciferous vegetables, fruits and legumes that are all high in fibre. - Establish a Calorie Deficit. To lose body fat, creating a calorie deficit is key. This means consuming fewer calories than your body burns through daily activities and exercise. You can achieve this by reducing your food intake, increasing physical activity, or a combination of both. It’s important to maintain balanced nutrition, focusing on protein, healthy fats, and fiber, while ensuring the deficit isn’t too extreme for sustainable results.
- Perform Resistance Training. (Lift Weights) Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass. Lifting weights
has a great impact on increasing one’s metabolic rate with is important for
body fat loss. - Drink Coffee & Green Tea. No one will argue that Coffee will raise one’s
motivation and raises ones body temperature resulting in burning more calories.(Thermogenic)
Green Tea has high levels of catechin antioxidants that promote fat burning.
Catechins inhibit lipase, which cause your body to absorb less fat. Green tea supplements
can be a great option for those who are not green tea lovers. - Get Enough Quality Sleep. Sleep is important for many aspects of your health, including weight. A 16-year study in more than 68,000 women found that those who slept less than five hours
per night were significantly more likely to gain weight than those who slept
seven hours or more per night. - Cook with Coconut oil. Studies show that the medium chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake. To
boost belly fat loss, it’s best to take about 2 tablespoons (30 ml) of coconut
oil daily. Instead of adding extra fat to your diet, replace some of the fats
you’re already eating with coconut oil. - Do Interval Training. This is where you perform intermittent bursts of exercise
followed by rest periods, then repeated. This type of exercise helps reset the
Hypothalamic-Pituitary-Adrenal Axis that governs our hormones. Interval
Training is suitable and beneficial for anyone including kids, elderly, obese
to athlete. The key is to start at the appropriate level. Types include
walking, running, cycling, rowing, weights, hills or stairs. Adjustments are
made to interval and rest periods to change difficulty.
Follow these tips and you have a basic blueprint to reducing your unwanted belly fat. Adopt a training plan that includes both weight training and intervals. Maintain a calorie deficit. Eat a variety of whole foods to nourish your body. Focus on protein, good fats, fruits and vegetables. Get good sleep daily. Drink plenty of water and green tea. More importantly have fun with the process, be consistent and you will reap the rewards. Good luck with your journey!!
If you would like to get the low down on how to exercise with a personalised program, or know what and how much to eat with a personalised nutritional meal plan, so as to effectively reach your fitness goals feel free to contact me.
Daniel Delahunty.
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