- Posted September 3, 2013 by
Tips for Reducing Belly Fats
There are many dangerous and inneffective gimmicks about how to lose belly fat. While there's no "magic bullet" that will target abdominal fat in particular, this article will explain what causes an expanding waistline and how you can make that spare tire go away.
Eat breakfast. It might seem counterproductive to eat if you're trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower.
Consider including protein and high-fiber foods (eggs, peanut butter, fresh fruit and vegetables) for breakfast — they take longer to process than refined sugars and complex carbs so you'll feel full throughout the morning.
Eat breakfast around the same time each day. If you tend to sleep in on weekends, eat as soon as you wake up.
Avoid making sugary cereals, waffles, pancakes, French toast, breakfast pastries or instant oatmeal the sole focus of your breakfast. If you must splurge and eat something with refined sugars, balance it with protein or fiber.
Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat. Some strategies for combating everyday stress:
- Enough sleep. Most adults need at least 7 hours of sleep every night to function properly.
- Set aside time to relax. Even if it's only 15 minutes on your lunch break, find time to simply close your eyes, breathe deeply, and forget your worries.
- Keep your stressors away from your sleeping area. If possible, don't work or do anything stressful in the bedroom. That the area should be reserved for rest/relaxation, and resolve to leave your worries behind as soon as you step into that room.
Aim to take 10,000 steps a day. In one study where men reduced their daily steps from about 10,000 to less than 1,500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks.
- Get a pedometer and try to increase the number of daily steps you take.
- Take stairs instead of elevators; walk instead of driving.
- Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk.