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How To Lose Belly Fat

How To Lose Belly Fat

Spare tire, love handles, muffin top, pot belly…all somewhat comical terms for belly fat. Most people don’t like having that extra flab around their midsections, but we tend to just put up with it. Most of us have tried some diet or bought a video teaching us how to do a perfect crunch. But there is too much conflicting advice out there, and besides, we’ve failed in the past so there’s no guarantee we’ll succeed anyway.

Take heart, there is a truly effective strategy to lose belly fat, but you may have to loosen up some old preconceptions. Please note that in this article I am specifically talking about fat loss as opposed to overall weight loss (fat, muscle & water).

The strategy involves both diet and exercise – nothing new there. However, it entails 2 unique ways of going about it.

The Diet – Become a Fat/Protein-Burner

Low-carbohydrate nutrition is one of the most-effective ways of shedding pounds of fat from the body.

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Why?

Basically, the body burns energy in the following order:

  1. Carbohydrate (from food and stored glycogen)
  2. Fat (from food and bodyfat)
  3. Protein (from food and muscle tissue)

If you eat what most government guidelines recommend you eat, you are a carb-burner. It then becomes obvious that in order to become a fat-burner, you should reduce the current primary energy source i.e. carbohydrate.

When you do this, your body takes a few days to flip a ‘metabolic switch’ and become a fat-burning machine. At that point, the fat you eat gets consumed first, and then you start burning away bodyfat as your primary source of energy. Obviously, you don’t therefore consume copious amounts of fat, and you don’t need to go zero carb to benefit. Anything under 100 grams of carbs a day is considered ‘low-carb’, but ideally under 60 grams would produce great results.

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On low-fat diets (which by nature are high-carb diets), when your ‘food calories’ are gone, the body will burn a mixture of both fat and muscle tissue (protein). As muscle is ‘metabolically active’ — it burns calories all day long just by being there — losing it is a disaster for the dieter. Their metabolism will continually slow down over time.

This is one of the main reasons why low-fat diets very often produce temporary results: you lose weight for a while, but then it stops working (as your metabolism has crashed) and you pile it back on – and then some!

Notes

Low-carb diet works for many people but it might not be for everyone. The key is always to see which one works for you best. Nevertheless, the above suggestion and explanation hopefully can provide you a new perspective and approach to get rid of your belly fat. Just give it a try and listen to your body’s reaction!

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The Exercise – Cardio or Interval Training?

Loads and loads of cardio, right? Wrong.

Overdoing cardiovascular exercise will also put your body in a state where it breaks down lean muscle tissue (catabolism). So the question is, how do we complement our fat-burning nutritional strategy with fat-burning exercise.

It’s called ‘Interval Training’, or more specifically ‘High Intensity Interval Training’. The idea is to perform some sort of cardio in ‘fits and starts’ i.e. a period of lower intensity followed by a period of higher intensity.

Why?

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Research shows that this type of work burns more fat than steady-state cardio, typically by about 50%. In fact, one study showed a 9 fold increase in fat loss [1] for HIIT compared to low-medium intensity cardio.

Also, with respect to belly fat in particular, research has shown (though the reason is not clear at this time) that HIIT can produce more fat loss in this area than other parts of the body. An Australian study found that the HIIT group lost 3 times more fat and significantly more belly fat than the steady-state cardio group who actually exercised for twice as long!

The even better news is that HIIT need only be performed for 10-20 minutes at a time.

Hopefully you can see that these unique approaches to diet and nutrition will work synergistically to produce truly effective fat-loss:

  1. Get your body to burn fat for energy.
  2. Then add exercise that will utilize the most fat possible.

There’s obviously more to talk about on this topic, but a single post doesn’t permit me to get into it all. I hope you enjoyed it and if nothing else, you feel inspired to find any weight-loss program that you feel you can work with to bring permanent results.

Reference

[1] https://www.ncbi.nlm.nih.gov/pubmed/8028502

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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