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How To Lose Belly Fat Effectively And Healthily

How To Lose Belly Fat Effectively And Healthily

Belly fat occurs when excessive abdominal fat around the stomach and abdomen has built up to the extent that it is likely to have a negative impact on health. For many, the belly fat is just the tip of the iceberg, it’s the deeper fat stores that form in and around your internal organs than can cause some serious health problems if it isn’t reduced.

Losing belly fat is important, not only for appearance and vanity but also for your health with research showing the significance of belly fat and its role in the risk of acute myocardial infarctions, diabetes, high blood pressure and high cholesterol as well as other inflammatory conditions.

Causes of Belly Fat

Women are more likely to gain excess belly fat, especially deep inside the belly as they go through perimenopause and into menopause when their menstrual cycle ends. That’s because as oestrogen levels drop, body fat is redistributed from the hips, thighs, and buttocks to the abdomen.

For men, the natural reduction in testosterone as they age means excess calories are often stored as visceral fat and thus the accumulation of belly fat occurs.

Stress and the cortisol connection contribute to belly fat as well. Research findings support the hypothesis that cortisol secretion might represent a connection between stress and abdominal fat distribution.

Abnormal Fats vs Normal Fats: Not All Fats Are Equal

The first type of body fat is the structural fat which fills the gaps between various organs. Structural fat also performs important functions such as bedding the kidneys in soft elastic tissue, protecting the coronary arteries and keeping the skin smooth and taut.

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The second type of fat is the essential fat reserves. This is the normal reserve of fuel used when the body is faced with immediate dietary insufficiencies such as regular low-calorie diets. Such normal reserves are localized all over the body.

Both structural and essential fat are normal, and even if the body stocks them to capacity this can never be called obesity.

The third type of fat, belly fat, is entirely abnormal and is non-essential.

It is the accumulation of this fat which creates the dreaded belly fat. This abnormal fat is also a potential reserve of fuel, but unlike the normal reserves, it is not available to the body in a nutritional emergency or during most diet programs. This third type of fat is the causative factor in health problems associated with belly fat.

It is difficult to remove and adds to further fat stores in the body due to its ability to slow down the metabolic rate.

Interventions that Reduce Belly Fat

Diet

The number one rule in reducing belly fat: DO NOT start by decreasing your fat intake. Not all fats are bad fats. In fact, eating certain fats can help you reduce belly fat.

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Good fats that you need to add to your eating regime include avocados, olives and other sources of Omega-3. A study in the International Journal of Obesity found that eating three 5-ounce servings of salmon per week for four weeks as part of a low-calorie diet resulted in approximately 2.2 pounds more weight loss than following a diet that didn’t include fish.

Dan Mendilow shares some fantastic points on what you need to do to turn your body into a belly-fat burning machine by replacing a few unhealthy foods with healthy foods. Dan goes on to explain the importance of eating certain fats and why you should not be shunning them in your quest to lose your belly fat:

  • Studies have shown that drinking diet drinks greatly contributes to belly fat. By drinking sugar-sweetened beverages excess sugar, mostly due to the large amounts of fructose present, can lead to increased accumulation of fat in the belly.
  • Apple cider vinegar is a great way to kick-start your metabolism and get belly fat moving. “One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, professor of medicine at the University of Maryland and author of Fight Fat After 40.
  • With stress and the cortisol connection, your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to it properly. With the increase in insulin comes fat storage, especially around your belly. A diet high in protein may protect you against insulin resistance, thus decreasing belly fat.

Exercise

Skip the crunches. Abdominal crunches and sit-ups should build strong muscles, but you might not see them under belly fat. In fact, crunches might actually make your stomach look bigger as you build up thicker abdominal muscles. Instead, if you strengthen your back muscles, your posture will improve and pull in your belly.

Alternative core exercises:

Side stretches

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    Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, with the palm facing right. Keeping your legs centered, lean to the right and “reach” over with your left arm, stretching your left side. Repeat 3-5 times on each side.

    Squats

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      Stand with your feet about 8 inches (20 cm) apart. Extend your arms in front of you and do four sets of 15-20 squats.

      Planks

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        Get in the push-up position, but rest on your elbows and forearms. Pull your stomach muscles in tight, keeping your back, neck, and bottom in a straight line. Hold this position for 30 seconds or as long as possible. Rest and repeat 3-5 times.

        Check Your Progress and Remain Persistent

        Calculate your waist-to-hip ratio on a regular basis. Your waist-to-hip ratio (the circumference of your waist divided by the circumference of your hips) can be a good indicator of whether you need to lose belly fat in the first place and how successful your interventions are.

        • Wrap a soft tape measure around the thinnest part of your waist at the level of your navel. Note the measurement.
        • Wrap the tape measure around the widest part of your hips, where you can feel a bony protrusion about 1/3 of the way from the top of the hipbone. Note the measurement.
        • Divide your waist measurement by your hip measurement.
        • Know what’s healthy. Women should have a ratio of 0.8 or below; men should be at 0.9 or lower.

        Lastly, team up with a friend as you chart your progress. Make sure to team up with someone who is just as motivated as you are. Join a walking club in your area with people around your age and ability. Get your family on board. Do whatever it takes to get yourself motivated and on track with the new you.

        Featured photo credit: Piotr Marcinski via shutterstock.com

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        Published on November 29, 2018

        When is the Best Time to Workout to Get Incredible Results

        When is the Best Time to Workout to Get Incredible Results

        “I don’t have time”

        is the number one excuse people give when they’re asked how come they don’t exercise.

        In the book The Power of Full Engagement by Tony Schwartz, it says that it’s management of our energy levels and not time that is the key to higher performance. If we kept our energy levels in check and made sure that every part of our lives contributed to positive energy levels, we would be able to get more done.

        One of those aspects that give us energy is exercise.

        Exercise is the fuel that gives us energy and an activity that keeps on giving even if we are sitting around day in the office and in meetings.

        Reaping the benefits of a good workout is immediate. We have better focus and concentration; we are more alert and awake; we manage our mood better and have more creativity after a good workout than if we skipped the gym.

        If you’d like to get started working out I’m going cover the pros and cons to exercising at different times of the day so that you can find a time that fits for your lifestyle and schedule.

        So, when is the best time to work out? Let’s get started!

        Working out in the Morning

        Most people aspire to exercise first thing in the morning and get it out of the way. If this is you, read on to find out the additional benefits of getting your workout done in the morning.

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        Benefits of Morning Workouts

        1. The rest of the day is yours

        Exercise and lifting weights is a staple and a habit in my life but it’s also the biggest to-do on my list. When I exercise first thing in the morning, then I’m free to do whatever I want the rest of the day. This is why I have a very strong preference of exercising in the morning as oppose to afternoons or evenings.

        I schedule my day with my biggest to-dos first while I have the energy and focus at the beginning of the day. But the more I procrastinate about my workout and putting it on my list for later, the bigger that reminder to exercise sits on my shoulder.

        My mind feels free when I finish my workout and this is the main reason I get my exercise in as soon as the day allows; and if I have to get up before the sun rises, then so be it.

        2. Gyms are less crowded and there is more equipment available

        Here’s the best part about working out early in the morning – there is not competition for equipment.

        Most people typically struggle with getting up early in the morning except for the elderly. And in the morning, the gym floors are pretty sparse, this means there is no wait for equipment or competing for floor space.

        I live in the crowded city of San Francisco where the gyms are packed once it gets to 9 AM, so the best times to get in if I want a squat rack is before 8 AM. Plus, the gym equipment is organized so I can find the free weights I want without much effort and there is usually a bench available.

        3. You have more energy and more clarity to fire up the day

        After you drag yourself to the gym at the crack of dawn, you will walk out of there with more energy and clarity then when you stepped in. Not only will you wide awake but you have extra energy on top of your cup of coffee.

        The extra burst of creativity and focus keeps you productive so that you’re able to make more progress on your projects at work and finish earlier.

        4. You become more consistent

        The ones who see results are the ones who are consistent and morning people are definitely more consistent than people who postpone their workouts later in the day.[1]

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        This is because as the day starts to unfold, unexpected meetings and events come up that can cut into or even eliminate gym time. If you want to workout more consistently, get your workout in first thing in the morning before life happens.

        Downsides of Morning Workouts

        1. You’re a zombie on the floor

        Of course dragging yourself out of bed before the sun rises is why most people struggle with morning workouts. Some of us, like me, don’t want to talk to anyone before a certain time and get really short on a lack of sleep.

        To combat morning zombie, make sure to get at least 7 to 8 hours of sleep.

        2. Your preparation starts the night before

        Your workout may happen in the morning but your preparation starts the night before. If you’re a last minute person and not a planner, you will struggle in the mornings to get out the door in time.

        Packing everything you need for the gym in the morning is the key to getting to your workout in that day. Support successful mornings by modifying your night time routine in order to prepare for the next day.

        How to Make It Easier to Wake Up

        The first step is to make a commitment and stick with it. Don’t go back and forth the night before on whether you should go to the gym in the morning.

        Make the decision to go in the morning and focus your energy on making it happen.

        When you create that habit, you do it even if your workout is less than optimal and you’re not completely ‘all there’ or you’re a zombie in the morning. Just keep going because repetition makes it easier and the more often you go, the easier it gets.

        Eventually your brain will catch up and start to automatically be awake at those times.

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        A question you can ask yourself is what can you do to make it easier for you?

        Can you set your workout clothes out the night before? Or have your breakfast prepared the night before? Or if you’re an alarm snoozer, put your alarm across the room and set back up alarms to make sure you get out of bed to shut them off.

        Again, what can you do to make it 20 seconds easier to help you get up and out of the door in the morning?

        Working out in the Afternoon/Evening

        So what about working out in the evening? Is it a good time to help achieve your fitness goals?

        Benefits of Evening Workouts

        1. Your body performance is at its peak

        When you’re training in the afternoon, your warm ups can be shorter because your body temperature increases throughout the day.

        A higher body temperature leads to increased flexibility,[2] overall muscle strength,[3] and increased endurance.

        Not only does the combination of low blood pressure and heart rate in the afternoon lead to faster reaction times and better performance, but also less likelihood injury.

        At the same time the muscle growth hormone testosterone also peaks in the afternoon which is great for maximizing resistance training.

        2. An accountability partner is easier to come by

        If you’re someone who needs accountability partner to make it to the gym consistently, it could be easier to find a workout buddy in the afternoon than it is in the early morning. There is more flexibility in scheduling during lunch or after work as oppose to early mornings because it could cut into your sleep.

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        3. You have more class options

        If you’re a class person or like to attend group classes, I found that there are more class options in the afternoon/evening times versus mornings. So your favorite instructor may teach a couple more classes in the afternoon during the week giving you more flexibility in your schedule.

        4. It’s a great way to destress after a long day

        One of my favorite reasons to workout in the afternoon is the relief it provides after a long day at work. This is especially true for those who work long stressful hours. That hour you spend at the gym is dedicated you time to zone out is completely relaxing for the mind.[4]

        Downsides of Evening Workouts

        1. Consistency could take a back seat

        Postponing your workouts till later in the day means you are more likely to skip your workouts because of an unexpected event. You’re also more likely to be low on energy after a long stressful day or you have to stay late at work and cancel your workout.

        I find afternoon and evening workouts challenging because I’m ready to wind down after a long day and instead have to find the energy to wind up and be mentally prepared for my workout.

        2. Crowded gyms and classes

        For the most part, gyms are packed in the afternoon because of the after work crowd and in some cases gyms require you to RSVP to classes ahead of time due to limited spots. Majority of the people prefer working out after work and you’ll see an influx in crowds at the gym.

        3. Additional preparation required

        Working out after work means you need to be more mindful of your meals and make sure that you have prepared additional snacks to help you get through your workout.

        It also means lugging around an extra bag with your gym clothes and other essentials.

        Conclusion

        At the end of the day, it doesn’t matter what time of day you workout because your body will adjust to your schedule when you go the same times every time. What’s important is that you find a time that you can go to the gym consistently that works with your schedule.

        It’s important to be consistent because consistency is what’s going to get you results. The road to results is simple but not easy. Mastering consistency year round is what is going to make you leaner and stronger one year from now.

        Featured photo credit: Autumn Goodman via unsplash.com

        Reference

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