One of the most common questions I get asked is how to lose stubborn belly fat. Belly fat is actually the most dangerous type of fat – besides aesthetics and looking great in a swimsuit, a large waistline can be an indicator to many leading diseases.
Unfortunately it takes a little more effort than a few sit ups in the gym, in fact your abs are primarily made in the kitchen! So how do you shape up and look fabulous in your swimsuit? And, most importantly become healthier? Incorporate these 5 things and you will be on your way to decreasing stomach fat!
- Include HIIT Cardio – Studies have shown that High Intensity Interval Training (HIIT) burns more calories and fat than long slow cardio sessions. Switching up your cardio routine by adding high intensity intervals and by combining cardio and strength intervals is an ideal way to increase your heart rate and boost your body’s fat burning potential.
- Get Rid of Sugar – Eliminating sugar from your diet will help to keep your cortisol levels in check therefore decreasing the chances of your body to store fat. When you eat simple carbohydrates, such as candy, soda or baked goods, your pancreas creates insulin, a hormone that processes the food into blood sugar and moves it to your body’s cells for energy use. If you eat too much high sugar and processed foods, your pancreas must produce a large amount of insulin at once, encouraging your body to start storing fat. This insulin spike then causes your blood sugar levels to drop quickly, leaving you feeling tired and hungry again.
- Limit Dining Out – When eating out, you want to avoid foods that are prepared, breaded, fried, creamed or crusted, as they will be likely high in fat. Healthier restaurant options are foods that are grilled, broiled or sautéed and are not covered in sauces, cheese and high fat dressings. It is in your best interest to think about these options so you are prepared when you get to the restaurant.
- Get Your ZZZZ’s – Getting at least 7 hours of shuteye a night is important to getting and keeping a healthy body shape. Losing sleep changes hormone production, affecting your cortisol levels that cause insulin sensitivity, which eventually leads to belly fat. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other high fat foods. Not only that, but you end up eating more to sustain your energy late at night to keep your mind and body awake.
- Eat Fat to Lose Fat – It takes fat to burn fat! It is NOT fat that makes us fat but the processed high sugar foods. Good fats include foods rich in Omega 3′s, like salmon, avocados & nuts. These foods are full of nutrients that help keep you satiated throughout the day.