Our bodies are wired to store fat around our center of mass which happens to be the belly, love handles and hips. One of the first areas to gain fat when you over eat is your belly since our bodies are wired to store more fat incase of a famine. Even though our bodies are very quick to store fat around our stomachs it is very hesitant to let if go and will usually be one of the last spots that is pulls fat from.
So you need to reduce your overall body fat percentage low enough to allow your body to burn fat everywhere else before it starts pulling energy from the fat stored around your midsection. This is done mostly through diet so a lot times many people follow a strict diet which becomes more and more difficult the longer you try to stick to it.
Here we are going to give you some quick guidelines that you could use to start burning body fat and belly fat as soon as possible without having to torture yourself in the process.
- Limit the amount of high sugar foods that you eat. Sugar doesn’t only taste good in the moment but it also makes you crave more sugar in the future. There are also scientific studies that show a direct link between having a high sugar intake and having higher levels of abdominal fat which is due to the fat that sugar spikes insulin which is a fat storage hormone and it also decreases insulin sensitivity.
- Incorporate more fiber into your diet, eat foods such as broccoli, greens and fruits that boost your metabolism and have low calorie content as compared to processed foods that have high calorie content.
- Drink more water. The truth is that there is not magical property of water that significantly enhances fat loss. Water will slightly speed up your metabolism but this will only save you around 50 calories per day and maybe close to 100 if you only drink cold water. However sticking exclusively to only drinking water is a great tip for those of you that have juices and sodas throughout the day because this can save you from consuming literally hundreds of calories in the form of sugar. Water is also one of the healthiest beverages you can drink because it helps carry nutrients from the food that you eat throughout your body.
- Up your protein intake if it is currently low. Studies have shown that protein helps fill you up and reduces hunger. Another advantage that we get for fat loss is that protein requires significantly more energy to digest than carbs and fats so it will increase your metabolism if you have a higher protein diet. Sometimes even helping you burn hundreds of extra calories per day. However, don’t over eat on the proteins.
- Make healthy foods taste great to ensure consistency since before you start noticing results it will take sometime and you need to be consistent enough to get there. Any diet that requires you to cook foods that you hate or to cook them in a bland tasteless way is destined to fail. Dont be afraid to add enough cooking oil, seasonings and spices to your meals to make them taste great.
- Allow yourself an occasional cheat meal, but only after you fill up your stomach. This will help you avoid so much cravings hence avoiding binge eating.
- Don’t drink too much alcohol. Fat is metabolized in the liver and alcohol as well. You want your liver to be available for the breakdown of fat rather than it being busy digesting alcohol. When you drink alcohol, your body drastically slows down the breakdown of fat to prioritize getting the alcohol out of your system. On top of that certain alcoholic beverages will hurt your fat loss efforts. For example drinking beer and wine in excess can add just as much sugar to your diet as drinking soda. If you’re gonna drink alcohol go for unflavored liquors like vodka, rum and tequila also if you want to use a chase make sure you use a calorie free beverage such as water, tonic water or use ice cubes.
- Eat more soluble fiber because it helps reduce hunger hence helping you reduce your calorie intake. Great sources of soluble fiber include oats, avocados and brussel sprouts.
- The right type of exercise, incorporate both cardio and weight training into your schedule. Weight training in particular will increase your metabolism and it will also increase your insulin sensitivity which will once again be great for fat loss also weight training will deplete your body’s glycogen stores which means you’ll have more room to eat carbohydrates since your body will need those carbs to replenish the glycogen in your muscles and liver rather than your fat cells. Incorporate cardio exercises such brisk walking 30 minutes every day, running, jogging, swimming and cycling.
- Make sure you get enough sleep. Getting enough sleep helps balance your hormones whereas not getting enough will increase cortisol and decrease testosterone which promote fat gain and muscle loss. Do your best to get atleast 6 to 6 hours of sleep per night to ensure that your body is primed for fat loss and muscle growth.