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How to Lose Belly Fat: From a Big Belly to Sixpack

How to Lose Belly Fat: From a Big Belly to Sixpack

Everyone has body fat. Ignore the fitness magazine headline of the ripped guy saying how he literally has no fat on his body.

Body Fat is necessary. It is the best fuel storage for your body as it’s providing him a lot of energy. Fat tissue is your body’s way of storing energy.

Back in our hunter and gatherer times this was crucial. One could not buy foods as easily as we buy them today. In prehistoric times we had to go days and maybe even weeks without food. The accumulation of fat cells was crucial in that day and age.

Fat cells used to be our friends, now we like to call them our worst enemy. What used to be so beneficial in the past is now deeply annoying. But that fat storage, especially around your waist — belly fat, can not only be annoying, but also be dangerously life threatening.

Not All Body Fat Is Created Equal

My grandfather used to have a really big and hard belly. He had such a huge belly that he would be able to drive his Mercedes with his tummy only. Just hilarious when you think about it.

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My grandpa was not storing his body fat at the right point. In fact, the belly fat turned out to be life threatening. My grandfather suffered from lung cancer just some years later, but which he has thankfully beaten by now. He developed dangerous fat around his organs, which can be really, really dangerous.

We have to make an important difference when it comes to body fat:

Visceral Fat: the fat that is stored around your organs.

This is the fat my grandfather possessed in excess. Fat around your organs can be potentially life threatening. It reduces the blood flow to these important tissues and can impair organ function. It’s very stressful for your body. You’ve got a lot of visceral fat on your belly if it’s hard and constantly looks like the belly has swollen up. The typical beer belly is a product of fat build up around your organs.

Subcutaneous Fat: the fat that most people possess.

Instead of laying around your organs, this fat is directly under your skin. You can pinch it with your fingers. This fat is less life threatening, but it can also drastically impair your confidence, athletic ability and your self-image. Subcutaneous fat can also be found around your hips, where it is called cellulite.

Although visceral fat is the more dangerous one, both of these fat cells should be avoided to have in excess. They both can increase the fat content in your blood. As fat levels rise, the ability of your body to clear sugar from the blood drops due to insulin resistance. This can lead to type 2 diabetes in the long-term.

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How I’ve Lost My Fat

I didn’t always have a sixpack. Belly fat was something that was nearly impossible to lose for me.

I remember talking with a friend that had great abs since he was born. I asked him for advice. He told me that I should find ways to cope with my current situation, as having a sixpack is purely genetical. Not the motivation I had hoped for.

Today I can tell you with confidence that he was wrong. I currently have a sixpack and am extremely proud of it. It shows me that everything is possible if you put in the work.

What needs to be done to lose your belly fat is often just a mindset shift. Most people know that they’re eating the wrong foods. You already know that daily exercise is crucial for losing your belly fat.  What people often lack is the mental state and the willingness to actually put in the work.

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    Increase Your Discipline, Motivation And Drive

    How do you increase your discipline, motivation and drive? I suggest you doing three things:

    1. Exercise

    I don’t recommend you exercising for burning excess calories only. Yes, there is some of that, but exercise can also dramatically influence your mindset.

    Physical activity gives you the feeling of control over your life. It gives you better self-awareness and control, it betters your thinking and increases your happiness. The mental state of mind that you need when you’re trying to lose your belly fat.

    2. Practice Mindfulness

    Meditate daily. Doesn’t have to be too long. As simple as two minutes of focusing on your breath is totally enough.

    Mindfulness helps you improve your thoughts. Thoughts turn into desire and desire turns into actions. By controlling your thoughts you’re less likely to indulge in foods that you know are not good for you. My binge eating habit nearly disappeared after practicing mindfulness on a daily basis.

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    3. Improve Yourself Every Day

    Or as Warren Buffett said: You have to develop the habits of success. Realize that your life is constantly under construction. You were not born perfect and neither was I. Try to constantly change your life for the better. This way you will find new ways to better your health and loose the excess fat on your tummy.

    Start Losing Your Belly Fat

    Take immediate action. The previous list may seem long and tedious, but don’t get discouraged.  Start small.  Small changes add up over the long-term.

    Ask yourself: Have you washed your dishes today? If not, stop reading this article right now and wash your dishes. Don’t search for excuses, simply do it right now. Once you’ve washed your dishes, ask yourself: Have I made my bed this morning? No? Immediately start making your bed.

    These habits may seem insignificant to you, but trust me, they will help you get momentum in your life.

    There are two options: Either you control your mind, or your mind controls you.

    To watch a video on how to better control your mind and become limitless, while losing your belly fat of course, click here.

    More by this author

    Florian Wüest

    Qualified and experienced fitness trainer and online coach.

    Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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    Last Updated on January 17, 2019

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

    Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

    Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

    Why Is It Hard to Live A Peaceful And Happy Life?

    Our Habitat Has Become Too Technological

    The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

    There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

    How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

    According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

    Too Many People Don’t Want to Unplug

    Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

    The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

    Listen carefully:

    We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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    The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

    Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

    8 Mindfulness Exercises to Start Practicing

    There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

    Are you ready for it? Let’s go!

    1. Pray Daily

    You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

    When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

    Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

    Pray. You won’t regret it.[5]

    2. Pay Attention to Your Inner Thoughts

    A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

    By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

    Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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    If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

    This article can guide you to beat negative thoughts:

    How to Stop Automatic Negative Thoughts When You’re Overwhelmed

    3. Smile Often

    Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

    Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

    Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

    The moment that you smile unconsciously, you then know that you are truly happy.

    4. Organize Your Working Desk

    A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

    When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

    Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

    Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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    5. Celebrate Your Friend’s Victories

    I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

    Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

    What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

    6. Listen to Your Spouse/Partner

    God put someone in your life for a reason. You might as well listen to him or her.

    I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

    I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

    7. Give Yourself a Break from Technology

    You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

    How do you do that? This is my formula:

    First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

    If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

    If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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    If you score more than 35, you need to take action immediately.

    Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

    8. Go Exercise

    Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

    The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

    You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

    12 Benefits of Regular Exercise You Should Know

    The Bottom Line

    It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

    It is possible to live a happy and peaceful life. It only depends on you.

    Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

    More Resources About Mindfulness

    Featured photo credit: Lesly Juarez via unsplash.com

    Reference

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