WebMD states that belly fat can increase your risk of serious health condition, such as high blood pressure, certain types of cancer and heart disease. Although men are commonly prone to gain weight around their midsection, post-menopausal women are also more likely to gain belly fat. The only way to combat the excess fat is by losing weight. Here are some tips that might help you out.
Forget Spot Reduction
Solely slimming down your belly isn’t possible. When fat reduces from your body, it reduces as a whole; your total body fat reduces. Avoid just doing situps and crunches, because these only strengthen your muscles under the fat; they don’t reduce the fat on top of the muscles. A daily 500-calorie deficit is required to 1 pound a week. This deficit will slim down your entire body, including your belly.
Doing at least 150 minutes of moderate aerobics a week can burn calories that help you lose weight. Aerobics raise your heart rate and make you work up a sweat. Some examples include jogging, swimming, dancing, jumping rope, climbing stairs or riding a bike. Find activities that you enjoy so you stick to your routine.
Muscle tissue can provide definition after your body fat reduces. Because it takes up less space than fat, you’ll lose inches off your body. Unlike fat, muscle tissue uses up more calories just to exist. The more muscle mass you have the more calories you burn. Stimulate muscle tissue by working your muscles against resistance. Perform exercises with free weights, exercise bands, machines or your body weight. Complete two to three, 30-minute sessions a week that target all major muscle groups.
Reduce Calorie Intake
Rather than sweating and trying to burn 500 calories a day by exercising, ease up on yourself, and burn 250 calories. The other 250 calories can come from dietary changes. These don’t have to be drastic. Simply replacing certain foods with healthier, lower-calorie alternatives can do the trick. For instance, snack on air-popped popcorn instead of chips, eat fruit instead of sugary desserts, drink water instead of soda and replace whole milk with reduced-fat milk.
Reducing stress in your life can slim down your belly. High stress levels can stimulate your body to produce more cortisol. This stress hormone triggers cravings that are hard to combat. You end up eating fatty, diet-sabotaging foods, and the weight you gain gets stored around your middle. Cortisol can also transfer fat from other places in your body to your midsection. To manage stress, delegate tasks, get eight hours of sleep at night, take up yoga or meditation and practice deep breathing.
American Heart Association
University of New Mexico