Countless women can attest to their struggle to lose belly fat and keep it off.
Too much stomach fat, especially the visceral fat that surrounds your organs, has been proven to contribute to the development of heart disease and type 2 diabetes. Hormones and genetic factors may also act as the primary culprit of belly weight gain. Your genetics are something you cannot manipulate in your favor, but the foods you eat, exercises you do, and even the amount of water you consume on a daily basis can help you achieve the flat tummy you’ve pined after for so long.
Everyone is familiar with the old adage, “You are what you eat.” Anyone who believes they can lose weight by just exercising and not altering their diet will be stuck in a counterproductive cycle of binge eating Carl’s Jr. and spin classes. Contrary to popular belief, fat content in food as well as carbohydrates should not be avoided like the plague. However, it’s important to be mindful of the type of fats and carbs you are consuming. Foods that are rich in monounsaturated fats such as avocados, nuts, olive oil, pork, eggs and reduced fat cheese have the types of fats you should be consuming. Stay away from cheeseburgers, bakery treats and other food items high in saturated fats.
At first glance, when the words simple and complex are placed side by side, the better choice seems obvious. Simple carbohydrates are better because they’re easier for the body to break down. Wrong. The fast processing time means the simple carbs are less satisfying than complex carbs. Simple carbs consist of processed grains and bleached flour such as chips, white bread, pastas and rice. Complex carbs are found in fiber filled, antioxidant rich, whole grain foods like whole wheat breads and pastas and even fruits and vegetables. Your body, and especially your midsection, will always react negatively when you consume too much fat, carbs or sugar. The key is portion control and educating yourself about the classification of food groups.
Adding more water into your diet alone will not produce results you can visibly see, but it is part of the weight loss package deal. While diet and exercise are the vehicle to losing that pesky pooch, water acts as the lubricant to keep the vehicle well-oiled and functioning to capacity. Drinking water throughout the day kick starts your digestive tract and curbs your appetite. Appetite-suppressing effects aside, water can help you lose weight if you drink it instead of sugar-packed soft drinks, juices or alcoholic drinks. If you normally consume two cans of Coke per day, substituting still or sparkling water can spare you about 300 calories daily! Since a pound of fat is equal to 3,500 calories, this change can add up to half a pound of weight loss per week. Water prevents you from overeating, too. People often confuse thirst for hunger, reaching for a snack when they really need fluid and lots of it.
So you’re consuming healthy meals with the right kinds of fat, you’re drinking more than the daily recommendation of water, and you’re hitting the gym daily, but you’re still not seeing tummy fat dissipate. Have you ever stopped to think you’re not doing the right kind of workouts for losing belly fat? Spending an hour on the elliptical will do wonders for your cardiovascular system, but won’t produce the speedy and efficient results you desire. In addition, you can’t spot reduce. Your body just won’t cooperate with your mind on this one. The next time you’re at the gym, don’t just drop a mat down and do crunches until the break of dawn—do exercises that focus on working out your entire core including your abdominals, obliques, pelvic and back area. These all-encompassing exercises utilize more muscle and thus burn more calories than a leisurely jog on the treadmill.
On the other hand, you can very well utilize these tips to begin a total body transformation. Bad habits are hard to break and the good ones are even harder to maintain. Your body is your temple, and your mind is the powerhouse for producing the will to strive for an all around healthy lifestyle. It’s time to make that mirror hanging from your bedroom door your best friend.
Feature Photo via We Heart It
