You don’t have to starve yourself or be on a strict diet in order to lose your abdominal fat. All you have to do is give up some unhealthy foods and make necessary changes to your daily habits and lifestyle. To be overweight does not necessarily mean you are unhealthy. Actually, plenty of overweight people are quite in excellent health, while many normal weight people carry metabolic problems associated with obesity. If you have a lot of excess stomach fat and around your waistline, even if you are not heavy, you should take some caution and follow these helpful steps to get rid of it.
If you follow this How to Lose Abdominal Fat guide, you may see some great changes in your body within the first few weeks. But first we will learn why women are more prone to belly fat and what is really going on in a women’s body.
Hormones vs. Belly
If you have ever struggled to lose weight or keep it off, the reason may be is that your hormones are out of balance. Hormones control every form of weight loss which includes your metabolism, where you store your fat, your appetite and even cravings. This means any form of hormonal imbalance will ruin your efforts – regardless of your healthy diet and exercise habits.
What causes unbalanced hormones or fat belly?
An Unhealthy Diet
Try to avoid eating processed foods and “fat free” products, replace these saturated fats with monosaturated fats. When you eat monounsaturated fats, it helps to make you feel fuller longer throughout the day, as well as prevent cravings for foods like French fries and cakes. Include Avocados and Olive oil to your diet.
Not Performing the Right Types of Exercise
Research shows the average person is more likely to have lower oxygen levels in their body than an athletic person. When a person has low oxygen levels, it means one can become easily stressed and carry water retention, especially in the ankles. Since oxygen is needed in approximately all of your metabolic processes like burning belly fat – without proper levels of oxygen, these metabolic processes could slow down or stop altogether causing a compromise in your health.
Toxic Environmental Factors
Today, the quality of air has developed an inverted relationship with the world’s growing population, the population’s smoking habits and industrial growth. This has made air quality slowly decline as industries and global population continues to grow more and more every day. Even though the environment protection and sustainability has gotten more attention lately, it still has a long way to go before enough force is made to stop the destruction of our environment. Xenoestrogens become estrogen-like hormones in your body. Unlike normal estrogen, your body is unable to excrete them naturally, causing you to gain weight. When they are not passed out of your body, they create more visceral fat.
Having Visceral Body Fat
Visceral fat is the most dangerous type of fat there is. This deadly fat wraps around the organs deep in your abdomen, spiking your risk for diabetes, heart disease, stroke and metabolic syndrome. When your natural hormone balance is upset, it causes weight gain especially in the stomach are. Obesity, especially having belly fat is not good for your overall health.
How to Lose Abdominal Fat in Women
Get Enough Sleep
A study published in the American Journal of Epidemiology found that Women who slept for 5 hours or less gained more weight than women who slept for 7 hours or more, regardless of dietary or exercise changes. Another research indicates that the secretion of cortisol, which is a hormone your body produces during times of stress associates with weight gain, particularly the belly fat.
Understand risks related with Belly Fat
While trying to lose weight, understand that it is not only a cosmetic goal but also a lead to a healthier you. Having belly fat is linked with high risks to cardiovascular disease, and cancer. The Visceral fat cells can actually produce hormones and other substances that can affect your overall health.
Eat the Right Food
When we think about losing weight, we normally don’t know what certain foods can do to really help us. We usually focus on working out and eating less, but we rarely consider that the foods we eat can help us lose fat. Fortunately, there are some delicious foods that can help us in our weight loss journey. The key to a successful diet is to know what each food can do and maximize the effects in our body.
Try to always eat well and nourish your body. Remember to eliminate all processed foods. Help your body to get the necessary nutrients it needs from unrefined whole foods, so you can perform at your highest level.
Here are 13 foods to include in your flat belly diet menu:
- Dark Chocolate
- Nuts like peanuts, almonds, etc.
- Iceberg Lettuce
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Habits for Achieving that Flat Tummy
Eat breakfast at the same time every day. Despite the claims that eating breakfast is harmful to your diet, if you are trying to lose weight, studies show that eating breakfast within an hour of waking up keeps your insulin levels stable and your cholesterol levels lower. Try including protein and high fiber foods for your breakfast. Eating eggs, peanut butter, fresh fruit, and also vegetables is a great breakfast to start your day.
Try to avoid eating sugary cereals, pancakes, waffles, French toast, pasties, or instant oatmeal as a solo breakfast. When eating these sugary foods, always try to balance it with protein or fiber. Oatmeal is great for breakfast as it is a low GI carbohydrate, meaning they release less sugar into the blood and helps you control your appetite and weight.
Aim to consume 64 ounces, or 8 cups of 8oz glasses a day, depending on your weight. Studies suggest that consistently drinking water throughout the day and help you lose abdominal fat, and increase your metabolism, even if you aren’t dieting. Drinking water also helps your body flush out toxins and waste, improving your overall health.
Reduce Calorie Intake
Remember that it takes a 3500 calorie decrease to lose one pound of fat. Either you have to burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week. Try to aim to lose a maximum of two pounds per week, as losing any more than that can be very unhealthy and lead to a cycle of crash diets, causing your metabolism to slow down.
Always choose complex carbs like fruits, vegetables, and whole grains in your diet. Eat regular and reasonable portions of lean protein, polyunsaturated and monounsaturated fats.
Eat Whole Grains
Eating grains helps melt fat. Adding rich whole grains into your diet will change the glucose and insulin response in your body to speed up melting fat and the visceral fat. Avoid eating white grains.
Ditch the Soda
A study in the Journal Diabetes Pro found that people who drank two or more sodas a day had belly fat increases that were six times greater than non-drinkers. Soda drinks are loaded with deceivingly sweet artificial sweeteners that trick the metabolism into thinking sugar is still on its way, causing insulin levels to increase and switch the body from a fat burning to a fat-storing state, ultimately causing more weight gain.
Trade Coffee for Green Tea (secret drink for flat belly diet plan)
Naturally, Green Tea and belly weight loss are a natural pair that goes great together. It is proven that sipping green tea throughout the morning has proven to trim your belly. Why is green tea great for your weight loss? Green tea contains catechins, which are belly fat busters that blast adipose tissue by speeding up your metabolism.
During a recent study, participants who combined a daily drinking habit of 4-5 cups of green tea a day with a 25-minute sweat session lost 2 more pounds than the non-tea-drinking exercisers. Meanwhile, a research team in Washington found that the same amount of coffee 5+ cups a day doubled visceral belly fat.
Always Sprinkle Pepper
Piperine is a powerful compound found in black pepper, which has been used for centuries in Eastern medicine to help treat multiple health conditions including inflammation and stomach aches. But during recent animal studies, studies have found that piperine may also have the profound ability to decrease inflammation and interfere with the formation of new fat cells, a reaction known as adipogenesis. This results in a decrease in waist size, lower body fat, and cholesterol levels.
Use Coconut Oil
The Journal Pharmacology documented a study of 30 men, found that consuming just 2 tablespoons per day decreased waist circumference by an average of 1.1 inches over the course of a month.
Coconut Oil doesn’t raise your cholesterol like other cooking oils do, and is more likely to burn as energy rather than stored as fat.
Indulge in Dark Chocolate
According to recent research, eating moderate amounts of dark chocolate can reduce the overall body fat and help shrink the waist. Researchers say it has to do with the flavonoids, which are heart healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties. Just be sure to stick to the bars that contain at least 70% cacao.
Keep Your Body Moving : Exercises for Slim stomach
You don’t have to train for a marathon or run 8 miles a day, but what is most important is you keep your heart rate up. Thirty minutes of moderate-intensity physical activity a day is great, try to gradually increase your exercise to an hour. Cardio comes in many forms, a workout routine, walking, jogging, swimming, cleaning or even gardening is great exercise.
Remember: Workouts are only half of the equation; abs are made in the kitchen as they say.
Weight training is a great complement to cardio. Strength-building workouts burn fat and turn it into muscle. Try to break up your cardio routines with some strength-training sets for variety. A 2006 study published in the International Journal of Sports Nutrition and Exercise suggests that combining cardiovascular exercise with resistance training is more effective than cardio training alone in losing abdominal fat. You can do resistance training with free weights, exercise machines, or resistance bands.
Aim for 10,000 steps a day
Get a pedometer and try to increase the number of daily steps you take a day. Try to take the stairs instead of elevators, when available and try to walk instead of driving. If you have a sedentary job, try to go out for a run, join a gym, or consider purchasing a treadmill.
Yoga is the best way to lose stomach fat rapidly at home. If you do want to lose abdominal fat with the support of yoga, you must repeat it every day. Performing yoga frequently will not only motivate and support you to lose fat but also help create your body to become lean and strong. Check out your local yoga class or learn how to do it on your own online.
Research shows that High Intensity Interval Training (HIIT), or alternating short bursts of energy with minimal resting periods can improve muscle growth and build endurance more quickly than regular traditional exercise. Take taking quick 5 minute walks throughout the day, or try going up and down the stairs at a brisk pace.
Find a Workout Partner
Teaming up with a friend to help each other lose weight can help keep you motivated and as well as keep you on track of your meet ups. This way, you will share your victories together as well as share diet tips, and discuss solutions to whatever trials or hard blocks either of you encounter along the way.
What ways have you tried to lose stomach fat? Have any of these tips helped you? Comment below…