15 Things you can do today to reduce your unwanted Belly Fat.
Belly fat is more than just a nuisance it's actually connected with cancer, diabetes, heart disease and high blood pressure.
- Eat Plenty of vegetables the fiber makes you feel full and helps you to eat less. I suggest you include flaxseeds, cabbage, Brussel sprouts, avocados, beans, nuts, blackberries, blueberries and strawberries they are scientifically proven to be effective with reducing abdominal fat
- Avoid Trans fats or foods that have transfers in them. Trans-fat is created by pumping hydrogen into fat. They are found in most margarines and butter like spreads. These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies. Read the ingredients list and avoid products that have partially hydrogenated or hydrogenated fat of any kind.
- Don’t Drink Much Alcohol- Research suggest that too much alcohol can make your gain belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of central obesity — that is, excess fat storage around the waist.
- Eat a protein rich / high fat plan (keto diet) When practiced correctly, it has been proven to burn fat, reduce inflammation, fight cancer, balance hormones and gut bacteria, improve neurological diseases, and even increase lifespan. Unfortunately, many people remain unaware of several key factors that are crucial to the diet's success, setting them up for frustration, failure, and relapse.
- Stop drinking fruit juice- Drinking fruit juice is still drinking sugar and the result is an explosion in belly fat. To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime.
Setting your fitness goal…. is step one to developing motivation that will last…Your goal will serve as the plan you need to prioritize your life. Without a plan, your motivation will be short lived and you’ll be wondering why your belly fat is still there. Reach out to me and let me help you create a successful plan. You will have the will power to transform your body, and let go of the things that are holding u back.
For more info to help you breakthrough the belly fat barrier… text me at 904.236.5858 Dr. Fitness
- Reduce your stress levels- Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.What's more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle. Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.
- Don’t Eat a Lot of Sugary Foods- Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
- Do Strength Training- Strength training is an effective fat loss method. Studies suggest increased muscle speed your metabolism and is particularly effective in slimming your waistline.
- Cut Back on Carbs, Especially refined carbs-A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as legumes or green vegetables.
- Avoid Sugar- sweetened drinks- Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found significant abdominal fat gain in people who consumed beverages high in sugar. To lose belly fat, it's best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.
Setting your fitness goal…. is step one to developing motivation that will last…Your goal will serve as the plan you need to prioritize your life. Without a plan, your motivation will be short lived and you’ll be wondering why your belly fat is still there. Reach out to me and let me help you create a successful plan. You will have the will power to transform your body, and let go of the things that are holding u back.
For more info to help you breakthrough the belly fat barrier… text me at 904.236.5858 Dr. Fitness
- Get at least 7 hours of sleep nightly- A 16-year study in more than 68,000 women found that those who slept less than five hours per night were significantly more likely to gain weight than those who slept seven hours or more per night. The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat. Sleep deprivation is linked to an increased risk of weight gain. Getting enough high-quality sleep should be one of your main priorities if you plan to lose weight and improve your health.
- Track your food intake- Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key. Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss.
- Eat Fatty Fish Every Week- Fatty fish are incredibly healthy. Studies in adults and children show that eating fatty fish can significantly reduce abdominal fat.
- Track your Exercise- Use a chart or wearable electronic device to track your steps and or movement. Wearable devices are great for accountability and keep you consistent.
- Clean your pantry and your fridge of the foods that are contributing to your belly fat.
Setting your fitness goal…. is step one to developing motivation that will last…Your goal will serve as the plan you need to prioritize your life. Without a plan, your motivation will be short lived and you’ll be wondering why your belly fat is still there. Reach out to me and let me help you create a successful plan. You will have the will power to transform your body, and let go of the things that are holding u back.
For more info to help you breakthrough the belly fat barrier… text me at 904.236.5858 Dr. Fitness