Belly fat is nothing new and most of us have a problem with it at one time or another. Belly fat puts you at risk of diabetes, cancer and cardiovascular disease. What to do!
There are a myriad of articles on how to get rid of belly fat. Nevertheless it all revolves around diet, exercise and behavioral modification. So, we’ll take a look at general exercises, diet and mental conditioning that should lead you down the path of belly fat loss with some success.
- Burn calories by exercising – Anything that is high energy and fast paced will burn calories all over. There’s no such thing as being able to burn just belly fat. Fat is lost all over a little at a time so there is no need to target your waistline. It just doesn’t work. So, don’t do sit-ups. Any form of aerobics is good and if you can, try XP 90 Workout.
- Strength or resistance training – What this means is making use of weights and/or resistance bands. Strength or resistance training should be added to your aerobic exercises to increase the rate of calorie burning to get rid of belly fat.
- Watch your caloric intake – No matter what, you need to burn more calories in a day than you take in or it won’t be adios to belly fat. Depending on your age and sex, you need to cut back your daily caloric intake by anywhere from 500 to 1000 calories. Most food packaging lists 2000 calories per day. That means you should take in no more than 1500 calories a day or if you can go down to 1000 calories per day. Make sure to consult your healthcare provider before you do this and find out what the best diet is for you. Make sure to keep a record of everything you eat throughout the week so you know exactly how many calories you are taking in. This will help you keep on track and accomplish your goals.
- Eat whole grain breads and cereals – Stay away from refined grains that lack fiber and nutrients that are essentially nothing but sugar (glucose).
- Eat Unsaturated fats – stay away from saturated and trans fats. Eat more omega-3 fatty acids found in fish and shell fish. Eat more olive oil and avocados. All these fats will help you lose that belly fat.
- Stay away from refined sugar – Stay away from processed foods that contain empty calories. Stay away from sucrose. Sucrose is a disaccharide that is made up of glucose molecule attached to a fructose molecule. You know this a common table sugar. Beware of cakes and cookies and salty snacks that contain a lot of sugar. All of these items contribute to belly fat in a big way and are simply empty calories.
- Understanding the risk of cardiovascular disease with fat belly – Having a fat belly is often an indicator of fat around the heart and plaque build up in your arteries. So, even though a fat belly doesn’t look good, it’s a health hazard. Being overweight increases your chances of not only cardiovascular complications but diabetes and cancer as well. Late onset type 2 diabetes further brings about an increased risk of cardiovascular problems and stroke but also neuropathies. This should put you in the right frame of mind in terms of your health.
Overly, this short article should give you some idea of what to do about belly fat. Take a little time and sit down and figure out what aerobic and resistance training exercises you can start with. Add to this a diet low in calorie, high in fiber, lean meats, omega-3 fatty acids, vegetables and fruits. Stay away from processed sugar and fast foods and understand the health hazards associated with belly fat. This should get you on your way not only to a healthier you but also a sexier you. Wait till you see yourself in the mirror!