Ever wondered why it is so hard to lose that pesky belly fat even when you are working out regularly? You are not imagining things at all. With a variety of factors, it can indeed be difficult to shed stubborn belly fat. No matter how much you cut out carbs from your weekly meal plans and take on multiple HIIT workouts or ab exercises, hormonal changes and loss of muscle mass can affect your precious efforts in losing that midsection weight. Instead of dangerous quick fix methods like cosmetic surgery or dubious weight loss pills, you should definitely consider incorporating these 8 effective ways in your daily routine to trim those waistline inches.
Keep Stress Levels Down
Research has shown that cortisol, a stress hormone, is one of the main culprits that contribute to stubborn belly fat. Since stress stimulates the adrenal glands to generate cortisol, it can increase one’s appetite and boost abdominal fat storage as a result. Additionally, increased cortisol levels make an individual more susceptible to weight gain primarily around the waist area. Hence, it is highly recommended to participate in relaxing or enjoyable activities, such as yoga or listening to music, to minimise stress levels and keep belly fat at bay.
Get Better Sleep
Not getting enough sleep can result in a hormone imbalance and increase cortisol levels within the body, so it is definitely vital to get quality sleep every night. Multiple studies have also shown that individuals who do not get the recommended 7 to 8 hours of sleep at night usually put on more weight, especially around the belly area, as compared to their counterparts who get regular quality rest. If you find it hard to fall asleep at night, do remember to keep your electronic devices away an hour before bedtime or try out meditation techniques to make dozing off easier.
When it comes to keeping fit, making small changes to your meal plans can actually go a long way, so don’t feel obligated to adhere to a strict diet. However, it is best to avoid oily and junk food in order to keep empty calories at bay. Instead, look towards a protein-rich diet, such as meat, eggs, fish, whey, and fish to control your weight and shed stubborn fat. Besides, high protein intake can keep you full for an extended period of time and increase your metabolism, so you don’t have to worry about overeating or compromising on your weight loss plan.
Take Up Weight Training
Looking for a workout to complement your efforts in shedding belly fat? Instead of ab workouts, try out resistance training to boost your core. Also known as weight training, this workout involves lifting weights to build and maintain muscle mass while trimming abdominal fat at the same time. One of the most effective methods in losing belly fat and boosting overall strength, weight training is your best bet in getting that flat tummy you have always desired.
Consider Interval Workouts
Another workout that you should take note of is interval training. Effective in helping your body to burn calories and enhance endurance, interval workouts actually target the abdominal area and other equally stubborn spots to shed fat and build muscle mass. Try incorporating a few intervals of high-intensity exercises in your weekly workout regimen to see and feel the difference for yourself. Tiring yet undeniably rewarding, interval workouts allow you to test your personal limits and burn fat fast.
Avoid Sugary Beverages
Liquid fructose found in sugary drinks has been linked to belly fat contribution, so if your main goal is to shed those pounds in your midriff, it is time to avoid sweetened drinks like the plague. Instead, opt for healthier alternatives like water or green tea! Besides, when you consume one too many sugary beverages, your liver can get overwhelmed with too much fructose, which causes your body to turn it into fat. Hence, this wreaks havoc on your metabolism rate and increases abdominal fat storage in the long run.
Drink In Moderation
Although certain types of alcohol like wine do provide health benefits, it is highly recommended to drink in moderation and cut back on alcohol to eliminate stubborn belly fat. Studies have linked heavy alcohol consumption to increased fat storage around the waist area, so it is best to take it down a notch and put that Chardonnay down after you have had a glass or two.
Take A Walk
You don’t have to take part in regular strenuous workouts to shed that pesky belly fat. Simply taking a walk daily can help you to stay trim, especially when you aim for 7,000 to 10,000 steps in a day. Additionally walking uphill or taking a brisk walk can help to boost your heart rate and burn calories in the process. As your heart rate gradually increases, you will enter a fat-burning zone as your body utilises fat as its primary energy source while you walk.