Bid Adieu to Muffin Tops
Having a protruding belly is uncomfortable and does not build confidence. That said, banishing belly fat isn’t just about surviving on salad and hitting the treadmill for hours on end. It is a comprehensive practice of eating healthy, exercising, sleeping well and many more. Find out how to bid adieu to your muffin top below.
1. Avoid sugary food & drinks
Avoid sugar. When the body is fed with an overdose of sugar, the liver as a result is overloaded with fructose and subsequently turns it into fat.
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly and liver. The new decade calls for a conscious decision to limit your sugar intake and consider completely eliminating sugary drinks like sugary sodas, fruit juices and various high-sugar sports drinks.
This doesn’t apply to whole fruit, which are extremely healthy and offer plenty of fiber that mitigates the negative effects of fructose. You can start by reading labels of products in grocery stores. Don’t be fooled, food marketed as health foods can contain huge amounts of sugar.
2. Cut Carbs
Cut carbs and half the battle is won. A low-carb diets leads to quick reductions in water weight, which gives people near instant results. You can see a difference on the scale as soon as 1 to 2 days. This means that the high proportion of the fat lost on a low-carb diet is highly unhealthy and promotes abdominal fat.
Just avoiding the refined carbs (sugar, candy, white bread, etc) should be sufficient, especially if you keep your protein intake high.
If you want to lose weight fast and see tremendous result, then consider limiting your carbs to 50 grams per day. This will send your body into a state of ketosis which cuts your appetite and get your body to burn fats for fuel.
3. Eat Fatty Fish every week
Fatty fish are incredibly healthy. Not only rich in quality protein, it contains omega-3 fats that prevents plaque build-up in the arteries, reduce the likelihood of heart attack and stroke, as well as reduce triglycerides. Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat. Get in about two to three servings of fatty fish per week. Good sources include salmon, herring, sardines, mackerel and anchovies. But remember, moderation is key! Alternatively, if you’re a vegetarian
4. Try Intermittent Fasting
Intermittent fasting has recently become very popular for weight loss. It is an umbrella term for various meal timing schedules that cycle between voluntary fasting and eating over a given period. One popular method involves 24-hour fasts once or twice a week. Alternatively, practice daily fasting for 16 hours and eating reasonably, within an 8 hour period. A study on intermittent fasting and alternate-day fasting revealed that subjects experience a 4–7% decrease in abdominal fat within 6 to 24 weeks.
5. Do Cardio / High intensity workout
There are no shortcuts in life and this applies to banishing belly fat too. So pick up your sports shoes and do some cardio. Be it running, cycling or swimming, a cardio workout effectively improves your health and burn calories. In fact, a study showed that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who exercised 150 minutes per week.
6. Learn to manage stress
You don’t need to embark on an ‘Eat Pray Love’ adventure like Julia Roberts did to find your inner calm. You don’t even have to meditate (though it’ll almost certainly help). If breathing can’t calm you down, try a bodyweight workout or taking a stroll. Though it seems unfeasible, exercising boosts circulation, transports cortisol to your kidneys and flushes it out. Also, it makes you feel great afterwards.
7. Get Good Sleep
A good night’s sleep is as important for beauty as it is for health and weight loss. Studies show that people who don’t get enough sleep tend to gain more weight, and that might include belly. Sleep for at least seven to eight hours a night for sufficient quality sleep. Consult a doctor if you have trouble sleeping or experiencing sleep apnea.