The Truth About Belly Fat

Having a six-pack or flat belly fat is a dream of most good women and men I know, If you’re middle-aged, have ever been pregnant, or sometimes indulge in too much food or one too many beers, you probably have spare belly fat you’d like to get rid of.

In this article, I am going to tell you the truth about belly fat and how you can use this information to help you to get rid of it.

The Truth About Belly Fat

There is no magic formula

It does not matter if you’re watching tv, listening to a radio or just surfing on the web, there are millions of ads that will try to convince and sell you a magic pill or secret that will help you to get rid of belly fat overnight.

Don’t despair; you can lose that belly fat. But there’s no secret formula.

There is no magic bullet, diet plan, specific food, or type of exercise that specifically targets belly fat. But the good news is belly fat is the first kind of fat you tend to lose when you lose weight.

Whether you’re an “apple” shape with excess belly fat, or a “pear” with wide hips and thighs, when you lose weight, you’ll most likely lose proportionately more from the abdominal region than elsewhere.

It is easy to get rid of belly fat

Visceral fat, the kind tucked deep inside your waistline, is more metabolically active and easier to lose than fat under the skin, especially if you have plenty of it. People who are significantly overweight may see quicker results in their belly than someone who has less to lose in that area.

 Can Whole Grains Help You Lose Belly Fat?

A recent study in the American Journal of Clinical Nutrition showed that a calorie-controlled diet rich in whole grains trimmed extra fat from the waistline of obese subjects.

Eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin response and makes it easier to mobilize fat stores.

When you eat refined foods like white bread, it triggers a series of events, starting with elevated blood sugar levels followed by an increased insulin response, which can cause fat to be deposited more readily. But eating a diet rich in whole grains (which also tend to be higher in fiber) helps improve insulin sensitivity. This, in turn, helps the body more efficiently use blood glucose, lowers blood glucose levels, and reduces fat deposition.

 

 Can Monounsaturated Fats Banish Belly Fat?

Most people will lose weight on a 1,600-calorie diet. And there is little question that when it comes to choosing fats, the monounsaturated fatty acids found in avocados, nuts, seeds, olives, soybeans, chocolate, olive and canola oils are among the best choices, with proven health benefits, such as reducing the risk of heart disease.

But these are not magic foods capable of targeting belly fat. While the monounsaturated fatty acids are healthy fats, they are still fats, with nine calories per gram — more than twice that of carbohydrates and proteins, which have four calories per gram.

Fats have to be controlled because it is easy to overeat nuts or guacamole — which can undo the health benefits by packing on the pounds.

Can Exercise Flatten Your Abs?

Hundreds of crunches each day won’t flatten your belly if you need to lose weight. If your abdominal muscles aren’t covered with excess fat, strengthening them can help you look tighter and thinner. But spot exercises won’t banish belly fat.

The harder you exercise, the more belly fat you may lose. Those who engage in high-intensity aerobic exercise tend to be leaner around the abdomen.

 The Risks of Excess Belly Fat

Why is it important to lose belly fat? Carrying around extra pounds in your midsection is serious business. Extra weight in your midsection is more dangerous than fat around your hips and thighs.

Extra weight around the midsection is associated with inflammation and a higher risk of health problems such as cardiovascular disease, diabetes, metabolic syndrome and more. Belly fat appears to boost inflammation and is linked to hardening of the arteries.

 Is Your Middle Too Big?

Beyond the body mass index (BMI), waist circumference has been touted as a simple and reliable test to measure health, weight status, and hidden fat.

To assess your risk, use a soft tape measure. Lie down and wrap it around your natural waistline, located above your hip bone and below your belly button. Take the measurement without holding your breath or holding your stomach in.

If your waist is larger than 40 inches (for men) or 35 inches (for women), you have too much belly fat and are at risk for heart disease and other conditions. And one of the best things you can do for your health is to lose weight.

Final words

That is it, that is the truth about belly fat, don’t get fooled by those commercials, there is no magic pill or secret to losing belly fat. Most scientific evidence suggests that a calorie-controlled diet rich in fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, lean meat, fish, eggs, and poultry is the foundation for a diet that provides all the nutrients you need while helping to whittle your waistline.

The real secret to losing belly fat is to lose weight on a balanced, calorie-controlled diet and exercise at least an hour a day.

 

6 Key Diet Hacks For Weight Loss

Knowing how to stay full and healthy when dieting can be difficult. Many people struggle when looking to reduce their weight, with constant hunger. If you are one of those people then you may be looking at ways to trick your mind into feeling fuller longer.

6 Key Diet Hacks For Weight Loss

There are several different diet hacks that you need to know in order to achieve successful healthy weight loss. These diet hacks range from intermittent fasting all the way to stay hydrated. The top six are laid out below.

Intermittent Fasting

One of the newest and most popular diving techniques is intermittent fasting. During this dieting protocol, you don’t have to count calories or carbohydrates; you simply limit the time frame that you are allowed to eat. Many people fast between 16 and 20 hours every day.

Intermittent fasting is very popular with people who follow Ketogenic and Paleo styles of eating. According to Life Hack, intermittent fasting helps you lose weight because your body is forced to use its fat stores for energy. When you burn calories that way instead of from the food you are helping, your body learns how to metabolize your fat stores.

Fasting also optimizes hormones that are key to metabolizing fat. When you fast affect two important hormones human growth hormone and you regulate insulin. Both of these hormones are responsible for weight gain and weight loss.

Sleep in Your Workout Clothes

Getting out of bed in the morning to work out can be dreadful. The Daily Star recommends that you make it easier by sleeping in your workout clothing. You’re more likely to exercise in the morning if you sleep in your workout clothing. While it may take some getting used to this is a great way to make sure you’re motivated enough to work out.

Have Friends with Self Control

This may seem like a silly one, but often people who we hang out with the most influence our behavior. Self-control can be influential when trying to change your eating habits. The Huffington Post notes that if you’re trying to lose a few pounds and going out to eat with friends who binge on fries and sweets you’re more likely to eat junk. However, if you’re with a friend that has self-control with regard to their eating habits, you’re less likely to overeat.

Cook at Home

It really is all about control. When you cook at home you know exactly what goes into your food and also how it is prepared. You can also control your portions. Berkeley Wellness notes that cooking from recipes at home will allow you to control your portion consumption as well as ingredients. People who eat at home are more likely to eat whole foods than processed foods.

Ditch Long Cardio Workouts

Men’s Fitness magazine is quick to point to research that shows lifting heavy weights and interval training are far more effective for weight loss than long bouts of cardio. If you’re looking to shed the pounds introduce heavyweights and high-intensity interval training to your workout. You’ll end up working out for less time while still dropping pounds.

Drink More Water

While experts interviewed by Women’s Health magazine couldn’t say that drinking water was the cause of weight loss, they did say people who drank water had more success with weight loss. Why? The answer is because often people confuse thirst with hunger. They’re reaching for snacks when they should be reaching for water.

Typically drinking half of your body weight in ounces of water each day is a good plan, so if you weight 200 pounds, drink 100 ounces of water daily. If you’re not consuming half your body weight in ounces per day of water chances are when you’re hungry you’re actually thirsty.

Now you have the top six diet hacks to help you stay full and lose more weight. Drinking water cooking at home and even sleeping in your workout close can help you lose weight.