Get Rid of Belly Fat

April 20, 2011

Healthy Life

Tips For Getting Rid of Unhealthy and Unsightly Belly Fat
Burn That Belly Fat

If you are like most people, you might find yourself looking down and wondering where that belly fat came from.

Where there was once a flat area, is a protruding ball that seems to have sprung from nowhere, but did it really?

No one likes belly fat, but as you can see from this report, getting rid of it is about more than just looking good – it’s about being healthy and lessening your risk of illness and disease.

Yes, getting rid of belly fat does take effort, but when you think of it, doesn’t anything worthwhile in life take effort?

Taking the steps now to reduce your belly fat and make sure it stays away will be well worth the effort as you will have renewed self confidence, more energy and a longer and healthier life.

You owe it to yourself, so why not start today?
Where Did That Belly Fat Come From?

The truth is that stressful living, overeating and not exercising enough takes it’s toll on everyone and while it might seem like your big belly just suddenly expanded, the truth is that it has been slowly growing for quite some time.

If you are smart, you will recognize this and take steps to remedy it because not only is belly fat unsightly, it is also harmful to your health.  Taking the necessary steps now is important, because it only gets harder to lose it as time goes on!
The Health Risks Of Belly Fat

Aside from the low self esteem and frustration that having excess belly fat brings, carrying those extra pounds has many other dangers and disadvantages. The health risks of belly fat are numerous and they will always remain as threats to your overall well-being if you don’t do something about your weight as soon as you possibly can.

One of the health risks of belly fat is that people with excess belly fat have an increased risk of heart disease. Heart disease is one of the major killers in the United States, Canada, England and many other counties.

Now, in general, being overweight gives you a higher risk of heart disease, but belly fat (or he visceral fat around the organs in the abdomen)  in particular is problematic according to a study done on mice at the University of Michigan Cardiovascular Center which found a direct correlation between inflammation around the visceral fat cells and atherosclerosis or hardening of the arteries.  This makes belly fat particularly dangerous.

Another risk that is associated with being overweight is diabetes. Diabetes is often hereditary but you can significantly decrease the chances of you contracting this disease by keeping your weight in control. Having extra pounds causes a disturbance in the normal insulin production which results to a higher level of blood sugar and consequently, diabetes.

Hypertension is also closely associated with people who are overweight. Also referred to as high blood pressure, this hypertension is often called the “silent killer” because many people don’t even know they have it. Hypertension can lead to stroke, heart attack, aneurysm, heart failure, renal failure among many other problems.

Belly fat also causes an increased risk of contracting cancer. Some of the types of cancer which is closely associated with obesity includes colon, prostate, kidney, endometrial and post-menopausal breast cancer. This is again related to the visceral fat around your abdominal organs which is present in larger amounts with people who have excess belly fat.

Getting Rid Of Stubborn Belly Fat

Getting rid of belly fat is not easy but well worth the effort due if you want to remain healthy and look good at the beach!

First of all, engage in an exercise that is specific to losing fat on the belly. A popular exercise for this is to lie on your tummy and raise your arms and legs as high as you possibly can. Stretch your arms in front of you and lift them to the level of your ears. Try to lift your legs as far towards your head as you can. Remember to keep both arms and legs straight. Suspend this position for as long as you can.

At first you will want to go easy and, of course, consult with your doctor before trying this or any other exercise. Each time you do the exercise, however, gradually increase the duration of the exercise. The first time is always the most trying. However, you will improve in stamina as you do this exercise regularly. Increase the frequency of this workout if you desire speedier results.

Each time you do this, feel your stomach muscle stretch out. This is a good work-out for the muscles of that area. In addition, you tone and tighten your tummy. Your limbs benefit from this work-out as well. The more you do this, the longer you can suspend the position. You will eventually come to enjoy this simple yet effective exercise.

The key to getting results is to be consistent in your effort. If you believe in the power and goodness of exercise at all, you will make a routine that you will stick to. Draw up a realistic timetable that you will adhere to. Of course, you can allocate time for this mentally but whatever you do, stick to it.

Of course, you will also have to add some more activity to your life especially if you are sedentary.  Try adding a lunchtime walk a couple of days a week.  This doesn’t have to be strenuous, just get out and move around for at least 30 minutes.  Try to work your way up to a walk every day.  If you like biking, swimming, tennis or any other sport or activity, try to work that into your weekly routine.

Another thing you can do to get more activity is to work in more of it during the day.  Take the stairs instead of the elevator.  Park further away from work or the mall.  Get up from your chair every hour and do some situps, jumping jacks or stretches – take a short walk around the office.

You will also need to change your eating habits – in fact, these are probably the very thing that got your belly to where it is now.

Take a look at your diet and try to substitute non-healthy items for healthier ones.  Instead of a bag of chips, have carrot sticks.  Eat a salad instead of French fries.  In fact, you should avoid sugary snacks and fried food all together.  If you look at what you eat, you will probably see quite a few things that you can make substitutions with and not have to deprive yourself too much.

Eating healthier will have many benefits to your overall health not the least of which is that you will start to lose your belly fat.  In fact, you will probably see changes in the size if your belly before any other area in your body simply because this is probably where the biggest accumulation in fat is.

But, in order to see those changes, you have to be honest with yourself and evaluate what you eat and make an effort to eat less calories and get more exercise.  That’s really the only way that you will be able to get rid of your belly fat.

Eating To Lose Belly Fat

As mentioned above one of the most effective ways on how to shrink belly fat is to change your daily eating habits. Take good notice with what you eat and only choose healthy foods that are low in fat and cholesterol. Stick to fruits, vegetables and a lot of other foods that are rich in fiber. Avoid fast food, soda and juices that are rich in sugar and are high in calories.

Most people who are trying to lose weight often result to starving themselves. This is not a good way to lose weight because it will only make you crave for food and consequently, make you eat more than you should. It is also unhealthy and might cause some health complications. Eat small meals that are spread over five to six times a day. Make sure that they every meal is balanced and has all the nutrition that you need.

Don’t do a sudden overhaul with your diet. Allow your body to adjust to your new and healthier lifestyle by starting to switch some food choices to a healthier option. An example is eating wholegrain bread instead of rice or white and whole meal pasta for your daily carbohydrate needs. For snacks, you can try to eat fruits like an apple or even vegetables like carrots and celery instead of potato chips and other junk food.
Foods That Burn Belly Fat

Did you know that there were some foods that can help you burn belly fat?  Well, it’s not just belly fat per se, but these foods can help you burn any fat and that includes the fat in your belly!

One of these foods is good old oatmeal. But not the quick cooking kind in the package – the old fashioned rolled oats with nothing added.

The reason why oatmeal works is that the fiber that is soluble within, lowers the cholesterol in your blood. Oatmeal is also known to prevent heart and colon diseases.

You may think that you are fat, but do not exclude oil entirely. If you remember the food pyramid, oil and fat occupy the top most tier of the pyramid. This means that oil and fat are essential parts of a balanced diet, in the smallest quantities relative to food from other food groups.

But what oil is best for you (and everyone else)? The short answer is olive oil. This oil is rich in mono-unsaturated fat, which burns your fat while keeping the level of cholesterol low.

Beans are good sources as well, and these are lima beans, kidney beans, white beans and navy beans. Re-fried beans are best avoided however. These contain saturated fat which is not good for you. Otherwise, you can obtain protein, iron and fiber from beans. Remember to cook the beans well because you do not want to cause indigestion later.

Do you remember eating beans in your local Japanese restaurant? These beans in pods are good for you as well. The preparation is simple too. Boil these organic soybeans for as little as three minutes and then serve (without the water) with a little salt for flavor. You can purchase these beans at your local organic store.

Do take low fat milk regularly. Milk not only burns fat, it also strengthens your teeth and bones. Besides, you will be setting a great example for the children (and everyone else in the family, for that matter).

Green veggies like spinach and broccoli are great for burning fat because they are loaded with vitamins, minerals and fiber which, when eaten before a meal, can help keep you full and, therefore, less likely to pig out on more fattening foods.  Just be careful not to load them up with butter and to keep your salads to dark greens like green leaf and arugula and lay off the creamy dressing!

Green tea – either iced or hot is a great fat burning food since it is loaded with antioxidants, has no calories and can help boost your metabolism which can help you burn more fat all day long!

Fat Burning Exercises

While most people associate fat burning exercises with cardiovascular exercises like running and aerobics, the exercises that burn the most fat are actually slow, long duration motions that involve most of your major muscle groups. That’s because these exercises build muscle and, the more muscle you have, the more calories you will expend on any activity, even watching TV and sleeping.

Where cardiovascular exercise might burn up some calories during the exercise, the muscle you build with slower weight building exercises will help you to burn fat all day (and night) long.

The best type of exercises are ones where you use slow, controlled movements to lift a weight.  Bench presses, bicep curls, squats, leg lifts, bent arm fly’s and the like are great for muscle building.  The key is to load up the weights to where you can do 10 reps or less.  Once you can do more than 10 reps of any particular exercise, add more weight.  That way you are continually building the muscle.

Many people think that a good exercise program involves spending a lot of  time in the gym, but this is not true.  In fact, most of the weight building exercises only require that you engage in them for a series of 20 to 30 minutes every other day. In the alternate days, add in a cardio exercise like walking or running.  You may take a few days off during the week, in order to allow your body to recuperate from the different exercises; however you should at least exercise 5 days per week in order to burn an adamant amount of calories.
Healthy Dieting Tips

One thing about losing belly fat, is that you want to do it the healthy way.  There are many ways to cut down on what you eat, but if you succumb to fad diets then you will soon find that you gain all that belly fat back.  The following are some tips you can follow to make sure you lose belly fat without risking your health.

The first rule which is also the simplest (may sound too easy for many of you), but is nevertheless irrefutable. Make sure that you have adequate sleep. Adequate sleep normally means above six hours (more for children of course) for the average adult. This is however, dependent on the individual.

If you do not have enough sleep, you will feel less energetic and dark rings form under your eyes.  This is also important if you are engaging in muscle building exercises (remember, more muscle burns more fat even when you are at rest) because you need adequate sleep to properly build muscle.  Otherwise all your weight lifting efforts could be for nothing!

The second rule is that you ensure adequate intake of fresh water. Water is life-giving and your body can do more with it. Insufficient water shows up in the form of cracked lips, wrinkly skin on the back of your hands, etc. Once you replenish your body with water, these symptoms typically vanish.

The third rule is to include plenty of vegetables and fruits into your daily diet. Make vegetables and fruits part of your daily diet. A simple way to ensure that your intake is adequate is to eat the colors of the rainbow. When you go shopping in the supermarket, simply buy all the different colors. Of course, buy that which you will eat. There is no sense in buying to fulfill a ‘quota’ only to leave it to rot in the refrigerator.

Eat your biggest meal for breakfast and the smallest one in your last meal. Typically, your body burns up the energy that it has consumed during the day. It will be easier to ingest a smaller meal as well as faster, which is why the last meal of the day is recommended to be smaller. You do not want to bring it to sleep. Some people cannot sleep well with a heavy stomach.

You are not recommended to exclude meat but you might want to cut down to twice a week and substitute fish or chicken on the other days. Try to take smaller portions when you do eat red meat. Make sure that the cuts are lean as opposed to fatty.

In Conclusion

No one likes belly fat, but as you can see from this report, getting rid of it is about more than just looking good – it’s about being healthy and lessening your risk of illness and disease.

Yes, getting rid of belly fat does take effort, but when you think of it, doesn’t anything worthwhile in life take effort?

Taking the steps now to reduce your belly fat and make sure it stays away will be well worth the effort as you will have renewed self confidence, more energy and a longer and healthier life.

You owe it to yourself, so why not start today?


This site is for information and support only and NOT a substitute for professional diagnosis and treatment!
belly, diet, fat, fitness, healthy

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