5 Tips for losing and burning belly fat once and for all!
How much of us is actually satisfied with what your belly looks like? Not much I think. Who does not want a nicer or tighter stomach? A tight belly with visible abdominal muscles has always been an icon of good health and attractive body.
Every year there are countless new diets on the market and the truth is that only 1 in 100 are successful in permanently losing the excess pounds. In addition, you certainly also have all kinds of devices and methods that promise abs.
The goal of losing belly fat is certainly an excellent goal, especially because a reduction in abdominal fat guarantees a better health. In this article I want to give you some steps to get rid of excess fat around the belly.
For years it was thought that tight abs is only reserved for people with good genes or people who spend hours in the gym. I myself know how long it took to get visible abdominal muscles. I was always fit, but I did not seem to get any visible abdominal muscles. I did hundreds of sit-ups a day and paid close attention to my diet, but still no visible abdominal muscles.
Fortunately, it does not have to be that way and with a few new proven techniques you can quickly burn your belly fat and even develop visible abdominal muscles. It is more than just a calorie-restricted diet , a low-fat diet or thousands of sit-ups. But before I give you some tips to take the right steps today, first I want to talk about the risks of too much belly fat.
The danger of belly fat
When I look at the literature and indicators for disorders, an excessive amount of abdominal fat is linked to an increased risk of cardiovascular disease , diabetes and certain types of cancer. That is why you can say that the circumference of your stomach is a big indicator of your overall health . If the circumference is out of proportion, that means. that you run an increased risk of a variety of conditions.
A marginal note I want to make is that even thin people can have too much belly fat. Excess fat can also be deep in the abdomen, making it initially invisible. When do you have too much belly fat, simply when your figure looks like a pear shape .
The big problem here is that the fat in the abdomen can be converted much faster into fatty acids, which then ends up in the liver and muscles. When these fatty acids end up in the liver an interaction arises in which the production of LDL cholesterol (bad) is increased and the so-called triglycerides increase.
It then becomes more difficult for your body to control blood sugar levels , which can eventually lead to insulin resistance. This can eventually lead to various disorders and that is also called a metabolic syndrome ( you havediabetes , high blood pressure , high cholesterol and increased risk of cardiovascular disease ).
Finally, there are studies that belly fat can also cause libido problems, or even erectile dysfunction! Losing excess belly fat not only increases your attractiveness, but more importantly, it improves your health!
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Man versus woman
It is a fact that men store fat more easily around the stomach than women. This process takes place at a young age and is visible in practice through the so-called typical beer belly. This can also be one of the reasons why cardiovascular disease generally occurs more often in men than women and that women generally age a few years. In a woman, the excess fats are stored around the seat and the thighs.
These places are not directly linked to serious long-term disorders. However, after the menopause it seems that women are also storing fat in the stomach. In short, too much belly fat is a serious indicator that you run an increased risk of various complaints. But what can you do?
Useful tips for losing belly fat for good:
Smart and healthy eating
First the good news: Because it is relatively easy to get a belly, it is also relatively easy to get rid of it.
The first step is definitely your diet. When you eat a lot of processed foods rich in sugars, it is impossible to get tight stomach muscles. Too much belly fat is primarily the result of a number of unhealthy habits around eating and drinking. That is why you will first have to lose weight , fortunately that is not as difficult as you think.
That said, most diets are made to lose weight by reducing caloric intake or burning more calories . This results in weight loss due to a reduction of fluid in your body. Because of this you have lost weight, but you do not have less belly fat. To counter this, it is obviously important to eat fewer calories, but also the right amount and sources that increase your metabolism.
In my view, a successful diet has the following in house:
- You do not weigh or pay too much attention to portions
- You do not count calories and use extensive schedules
- You will not be hungry all the time
- You will not be tired by limiting calories
The truth is that we are all busy and do not have the time to go on a strict diet. Diets where you have to note and measure too much simply does not fit in a busy lifestyle. It does not matter how good a diet is, if you do not follow the advice it has no value.
My own guideline is very simple: To eat what is good for me and to leave what is bad for me. Therefore, do not work with extensive recipes, but with a list of healthy foods. You will then receive sufficient micro and macronutrients and you will generally feel much healthier. There is nothing to measure when you have a healthy diet!
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Regularity for stable blood sugar levels
A fluctuating blood sugar level almost guarantees the wrong food choices. This may result from skipping your breakfast, or because you did not eat for too long. It is therefore important to proactively eat healthy so that you get more energy , this results in more sense to do exercises resulting in less belly fat. A slimming diet for many people is not the solution!
You get 8 hours of sleep
You would not think it at first, but adequate sleep is an essential step not only to lose weight, but also to lose excess belly fat. When you work a long time or are long on, then the chance is much better to work on an unhealthy snack such as a bag of chips.
In addition, if you do not get enough sleep, you feel tired and your body produces more ghrelin, which increases the urge for sugars. This in turn influences your cortisol level ( stress hormone ), making you even more sensitive to sugars, a vicious circle that you can break through to get at least 7-8 hours of sleep . Possibly set an alarm clock when it is bedtime!
Sugar is your enemy
Surplus consumption of sugars is stored in fat and will be transported to the belly. Losing a belly or even tight stomach muscles is largely dependent on your diet. When your fat percentage is above 10% you will not have any visible abdominal muscles.
However, if you only want to lose belly fat, it is not necessary at all. Therefore, be clear what your goal is and do not forget that sugar is your number one enemy. These refined sugars are mainly found in practically all processed foods in the supermarket.
Cardio and strength training for maximum results
There is no point in doing thousands of sit-ups. Of course, these exercises certainly contribute to the development of abdominal muscles. But when there is a layer of fat you will not have any visible abdominal muscles. In addition, you will also have to increase the intensity . I always did a lot of abdominal exercises , but over time it became too easy. That is why it is better to do less often, but heavier if you want to have visible abdominal muscles.
My favorite exercise is the so-called ” plank ” (see video below) . Also doing cardio a couple of times a week is great for less belly fat. The intention is that your heart rate goes up so you burn fat which will eventually result in less belly fat.
It is possible!
It is absolutely possible to lose belly fat. By focusing more on an overall healthy lifestyle, a side effect is a flat stomach. Do you also want visible abdominal muscles? Combine a healthy diet with sufficient cardio and the right abdominal exercises. Remember that a flat stomach is not only attractive, but more importantly, much healthier for your body!
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