A excess of fat in the midsection has been linked to a number of debilitating illnesses and conditions such as diabetes, certain cancers, high blood pressure, and cardiovascular disease. Many people find it increasingly difficult to lose weight as they age, and most men tend to gain weight around the midsection first. However, by following the five steps outlined below, it's possible to reduce belly fat, lose weight, decrease the risk of certain diseases, and increase your overall quality of life.
1. Eat healthier meals
Research suggests that a diet rich with omega-3 fats can reduce the production of adrenaline, which is a stress hormone that contributes to belly fat. Omega-3's can be found in foods such as fish, nuts, seeds, and olive oil. Also be sure to get the right amount of protein, vitamins, and minerals, and avoid processed foods and those that are high in animal fat.
2 . Get enough exercise
A combination of aerobics and stomach-toning exercises coupled with a healthy diet will help tighten abdominal muscles and reduce belly fat. Exercise for at least 20, if not 30, minutes a day for the best results. Many people are surprised to learn that traditional sit-ups really aren't the best way to reduce belly fat. Exercises such as pelvic lifts and tilts are much better for toning and strengthening weak or flabby abdominal muscles.
3. Strength train
Incorporate strength training into your exercise routine to help reduce belly fat. Regular weight lifting is beneficial because muscles burn calories. The more muscles your body has, the more calories it will be able to burn. Muscles also take up roughly a third of the amount of space that fat does, which helps us to not only feel better, but look better as well. Fitness trainers recommend strength training only every other day to allow the muscles a chance to rest and to avoid injury.
4. Limit stress
A hormone called cortisol is released during periods of stress and then remains at an elevated level. The fat in the abdomen acts differently from fat cells found in other parts of the body mainly due to the large blood supply in this particular area. The abdominal region also has more receptors to stress hormones such as cortisol and adrenaline. All of these factors make it easier for fat to be stored here and settle around the abdominal area.
Try to limit your levels of tension by incorporating stress relieving activities into your daily schedule. At some point during the full 24 hours of each and every day, it's imperative to make time for yourself in order for good mental and physical health. Read, talk a walk, listen to music, talk to a friend, soak in the bath, or simply nap or meditate for a few minutes each day. Research has shown that reducing stress does have a positive impact on the body's ability to reduce belly fat.
5. Be patient
This final step to reduce excess belly fat is just as important as the other four. The extra fat that you've accumulated around your midsection didn't appear overnight, and likewise, it won't disappear that quickly either. By fretting and worrying about plateaus or stalls in weight loss, you may actually cause yourself to gain weight due to the extra stress on the body.
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