How To Lose Your Tummy Fat
HOW TO LOSE YOUR TUMMY FAT
You might believe tummy fat is limited to the stuff out front that you can take hold of with your hand – however it’s the fat you can’t see that’s actually a cause for worry. Visceral fat rests deeper inside the abdomen, surrounding the abdominal organs. Putting on this type of fat has been related to cardiovascular disease, diabetes and other health problems.
As it turns out, visceral fat reacts well to a regular exercise program and a healthy diet.
Cardiovascular Exercise
Daily, moderate cardiovascular exercise is the best method to lose tummy fat. The amount and type of exercise you should get varies depending upon on your current activity level and your health goals. Speak to your physician about the correct workout plan to promote good health and specifically battle abdominal fat.
Where should you begin?
Walking is great cardio! Get out and get going for at least 30 minutes per day. It doesn’t matter how fast or how far you walk in the beginning. The most important objective is that you’re moving your body aerobically on a regular basis.
If you don’t love walking then ride a bicycle, roller skate, jog, or run. After 10 to 12 weeks of exercise, you should observe a large change in your waist size. As you whittle away your tummy, not merely will your general health improve, but you will be on your path to a completely new wardrobe!
Strength Training
Some studies have shown that exercising with weights is also effective in trimming tummy fat. Regular weight lifting has several beneficial effects for those folks trying to reduce their body fat levels.
Muscles burn extra calories. The more muscle you carry on your frame, the more calories you burn which translates into extra fat burning ability.
Healthy Diet
Changing unhealthy eating habits will also help you fight tummy fat.
Read nutrition labels, and replace saturated fats with polyunsaturated fats. Reduce simple carbohydrates like white bread and refined pasta. Go easy on processed foods.
Base your diet on fresh vegetables and fruits, nuts, seeds, legumes, and lean protein. Begin eating more anti-inflammatory foods such as: monounsaturated fatty acids (like unrefined olive oil), omega-3 fatty acids (cold water fatty fish, flaxseed, hempseed, and walnuts), orange and yellow bell peppers, dark-colored fruits and vegetables, crucifers (like broccoli and cauliflower), berries, and green tea.
Low-fat dairy foods, rich in calcium, appear to help you burn fat, especially in the tummy. Try for 1,200 mg of calcium daily (about three to four servings of low-fat dairy).
Eat only skinless chicken and turkey, as the skin is where most of the fat is located in poultry products.
Finally, reduce your portion sizes and daily calorie intake.
Reduce Stress
When we’re under stress, the body releases cortisol and other stress hormones. Some evidence indicates that elevated cortisol increases the accumulation of visceral fat, even in otherwise thin people. It also raises the risk for metabolic syndrome (a precursor to diabetes).
So take a deep breath, and do whatever helps you relax: work less, journal, do yoga, meditate, take walks in the park, drive slower, sleep longer, sing, laugh…and push your bathroom scale into the closet for a bit.
Please note: This article is for information only and should not be used in lieu of seeing your healthcare practitioner.
Your friend,
Janet Esther
Resources For This Article:
Mayo Clinic Staff. www.mayoclinic.com
Lisa Turner. Natural Solutions Magazine. June 2008. P.53
www.jamaicanewsbulletin.com
www.productremember.com
Tracy Hanify. www.healthyfood.co.nz
For Further Reading:
Carol Ann Rinzler. Nutrition For Dummies 4th Edition. Indianapolis, Indiana: Wiley Publishing, Inc., 2006.