Are you one of the millions of people who has more belly fat than you’d like to? Are you interested in losing it? Well that’s definitely not a bad idea at all. Lowering your belly fat levels will make you look and feel a lot better. More importantly, it’ll reduce your risk of heart disease, diabetes, cancer and other serious health problems.
Unfortunately, belly fat can be one of the most stubborn types of body fat to get rid of. However, there are several easy steps you can take to immediately begin shrinking that layer of ugly blubber surrounding your midsection. Here are a few of the best…
Make fiber your focus - Eating lots of fiber-rich foods is one of the simplest and easiest things you can do to shrink you belly. Fiber gives your metabolism a boost and keeps you feeling full so you don’t overeat. And fortunately it’s pretty easy to get more fiber into your diet. Simply start buying “whole grain” versions of your favorite foods, including breads, cereals, and pastas. Eat more dishes made with beans and legumes. Learn to incorporate a variety of fiber-rich fruits and vegetables into your recipes. Both the fresh and frozen versions are great.
Get enough sleep - Most health and fitness experts agree that the average person needs at least 7 hours of sleep each night in order to optimize their metabolism and avoid weight gain. Recent studies have shown that not getting enough sleep can increase the amount of “fat storage” hormones your body produces. Also, researchers know that sleep deprived people tend to make worse food choices than people who aren’t tired. And, of course, tired people don’t have the energy to exercise on a regular basis!
Cut out the trans fats - Trans fats aren’t just bad for your health. They’re also bad for your belly! One recent study showed that monkeys who were fed a diet that included trans fat had 30% more belly fat than monkeys who ate “good” fats like omega-3 and monounsaturated fats… even though both groups ate the same amount of calories! Fortunately, many products are now offered in “trans fat free” versions and, of course, the healthiest foods are naturally free of these dangerous fats.
Do some form of exercise 6 days a week - Besides being important for your overall health and fitness, there is some evidence that belly fat is more “responsive” to exercise than other types of body fat. In fact, it’s very common for people on a new exercise program to notice a reduction in their abdominal fat levels within just a week or two of beginning. Talk about a great motivation boost! The good news is that you don’t have to join a gym or run hundreds of miles a week. Just half an hour of “fast” walking most days of the week can make a very big impact on your body fat levels.
Drink less alcohol - Limit your alcohol intake to one or two drinks per day. It’s called a “beer belly” for a reason. Alcohol not only contains “empty calories” that are easily stored as fat, it also tends to inhibit the natural fat burning processes going on in your body. Also, drinking too much alcohol reduces your will power and makes it much more likely that you’ll end up eating the kinds of high-fat/high-carb foods that contribute to a belly growing fat.
By the way, if you’re really interested in learning how to lose your body fat, look great, and feel good while you’re doing it I highly recommend the “Burn the Fat, Keep the Muscle” program located here:
http://www.fat-burning-guide.com
Jamie Clark is a fitness writer and contributing editor of the Belly Fat Blog. To learn more about losing belly fat in a fast, healthy way be sure to visit http://bellyfatblog.blogspot.com today.