10 tips for losing stubborn belly fat

If you’ve had trouble losing belly fat, you are not alone. It’s usually the first type of fat to accumulate and the last to ‘burn off’. Luckily, it is an easier type of fat to reduce by improving diet, lifestyle and exercise (unlike hip/bum fat for women-which is a lot tougher to shift due to it being governed by an imbalance in female hormones). There are two types of belly fat: visceral (under the abdominal wall) and subcutaneous (just under the skin).

Losing both types of fat will decrease your waist circumference, but only subcutaneous fat can be measured by calipers.

10 tips for losing stubborn belly fat

Here are my top 10 tips for losing stubborn belly fat!

1) EAT WHOLE NATURAL NUTRIENT DENSE foods at low quantities 90% of the time. Some fish and meat (but never ‘overeat’), lots of vegetables (very hard to ‘overeat!), pulses, herbs and spices, nuts, seeds, fruit. Consider avoiding gluten (wheat, oats, and most other grains). It may bloat you. Eat slowly from small plates until satisfied, not full!.

 

2) DON’T HAVE A “CHEAT DAY” BECAUSE WEEKLY CALORIFIC INTAKE IS MORE IMPORTANT TO BE AWARE OF THAN DAILY, AND CONSUMING BAD THINGS ALL AT ONCE WILL LEAD TO IMMEDIATE FAT STORAGE ON THAT DAY! Yes, calories do count (you want to have a ‘deficit’ at the end of each week to continually loose fat), but they are not the whole story to fat loss- only part of it. 1000 calories of broccoli are not the same as 1000 calories of cake!. They act differently in your body. So ‘what’ you eat matters as well as ‘how much’ you eat.

If you are really strict with your self all week, and then have a blow out every Saturday, without really realizing it, your weekly calorific intake may not end up putting you at a ‘deficit’, despite 6 days of that week being at one!. You might feel like you’re doing really well, but just not seeing any results. This may be the reason.

Also, having your ‘not so healthy’ foods/drinks (probable foods with a combination of high sugar and fat) all in one go will lead your body with no choice to ‘store’ the excess calories, as there will be nowhere else for them to go!

My advice is to have 3 items per week only that ok ‘not so healthy! e.g 3 beers OR 1 cake and 2 glasses of wine etc! And keep on the straight and narrow at all other times. Spread out your ‘treats’! This is a good LONG TERM strategy, which is what you should focus on. Short term diets are just that- short term. People usually go back to square one within a couple of months.

Also, having foods with a high fat/sugar combination (e.g. cake, crisps, pizza, milk chocolate) would be better to consume after a hard workout, rather than any other time.

3) KEEP your H.E.C (hunger, energy, and cravings) in check. Find a sustainable nutritional rhythm that stops you snacking or eating crap. THIS IS QUITE INDIVIDUAL, AND EVERYONE WILL NEED TO FIND A SLIGHTLY DIFFERENT FORMULA THAT WORKS FOR THEM. Be a nutritional detective. You need to find foods and times to eat them that keep your energy good and your hunger and cravings LOW.

For example, if you always get ravenous at 4 pm and tend to eat crap at that time, then either adjust what you are eating for lunch, or put in a healthy snack (e.g. piece of fruit and 5 nuts) at around 2.30pm to ‘pre-empt’ your habit of ravenous ‘bad snacking’ at 4 pm!

Also, throw away the crap in your house- then you can’t eat it! If it’s there- you’ll probably eat/drink it!

4) DRINK only tea, coffee (max 2 per day), water (LOTS) and minimal alcohol (3 drinks per week max), unless there’s a special occasion.

I wouldn’t recommend commercially produced fruit juice. It will spike your blood sugar and may make you hungry quickly afterward. I mean, when would you ever eat 5 oranges? That’s essentially what you are doing when you have a large glass of juice (not to mention the fact that all the fiber has been taken away from the fruit, which slows the release of the fruit’s sugar). If you are having juice, have only a small glass.

As for homemade fruit and vegetable juices, these are obviously a lot better. They can be a good way to get vitamins and minerals into your diet if you don’t consume enough vegetables in your daily diet.

They can be great for kids who don’t eat much veg too! Just keep quantities small, and be aware that the juicer is essentially doing your stomach’s job for it (breaking down the foods), so consuming whole fruits and vegetables will always be a superior option.

5) EXERCISE like this. Current research shows that this is perhaps the best abdominal fat loss protocol.

*3-5x strength sessions a week using 8-15 reps per exercise, performing at least 5 sets at a challenging weight. Go for the most ‘bang for your buck’ exercises (compound movements that use the whole body). When I say a challenging weight, I really do mean that.

If you are doing 10 reps, then I should see you screwing up your face on the 9th and 10th rep!! I see this from the few, not the many! These are the reps that change your body! A bit of muscle is your friend!

* 3-5x hard aerobic or and/or muscular endurance exercise workouts per week based on various intervals ranging from 10 seconds to 20 minutes!

The shorter the interval, the higher the intensity should be.

Sprints are a great fat loss tool. If you go all out, for 5-10 efforts (about 10-30 seconds is best) the EPOC effect (basically how many calories your body burns for the next 24 hours, even though it’s not doing any exercise) is massive!

Longer duration cardio exercise (over 30 minutes) used to be thought of as the best way to lose fat, but it has pretty conclusively been proven to not work as well as the protocols above. Although that’s not to say you shouldn’t do it. On the contrary.

I LOVE IT – for stress busting and other health and fitness reasons, I think it is fantastic. Also, it can help your overall cardio fitness, helping you deal with shorter intervals much more effectively.

You must give each exercise/interval your absolute best focus and effort…other not much will happen!

Also- it’s helpful to do something you enjoy! You will be much more engaged in it if you do!

6) SLEEP at least 7.5 hours a night.

A body without enough sleep doesn’t function well! I know this more than ever at the moment!

 

7) MINIMIZE STRESS and increase your good ENERGY by finding one or two practices that relieve stress symptoms and promote positive energy.

Too much Cortisol, the stress hormone, is bad news for belly fat.

Do whatever works for you. Reading, meditation, walking, long distance running (my preference), yoga, deep breathing practices…etc. Whatever calms you down and makes you feel centered but positively energized.
Find it, then make time for it. First thing in the morning is best- get up before everyone else- then it might actually happen!

Commit to it- or pay the price (which is not just belly fat by the way, as I’m sure you know!)

8) STAY PATIENT and CONSISTENT.
It takes time to change your body…admittedly, it’s quicker for some…but for many, it may take months to see a real difference. Consistency is the key. Make everything a routine- something that is done automatically.

9) MEASURE IT.
Do a circumferential, and a caliper test once every 4-6 weeks. How do you really know that you’re reducing/gaining belly fat if you don’t measure it?
I am happy to do this for you at the gym.

10) CHANGE the story you tell your self and create INTENTION in your mindset every day/week/year.
We all have an ‘internal monologue’-The story we tell ourselves of who we are right now, and how we are doing in our life.
To change your body and the way you feel, you need to change your mind first.
Instead of saying
“I feel fat, stressed and not as fit as I used to be”…
change it to
” I’m going to exercise on …………( days/times this week) every week without compromise”
” I’m going to incorporate…………(chosen stress reliever/energizer) 3-5 times a week on these days/times……………………… without compromise”
“I’m going to start the day as I mean to go on with a healthy breakfast that will keep me going until lunchtime.”

“I am on my way towards being fitter and healthier than I’ve ever been before, as I am taking the above steps”

 

That is it, those are 10 tips for losing stubborn belly fat, start applying them today and you will soon see great results. Thank you for reading.

 

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.