Eliminate Belly Fat

By Tala Chulak, MSc Nutrition, PTS, FIS

Unless you are one of those lucky people with a natural 6-pack stomach, who wouldn’t love to lose that spare tire around the midsection and reveal those abs? Besides the fact that it is not appealing to look at, fat around the midsection is more dangerous to your health than fat in other areas of the body. According to recent research, belly fat is more dangerous because it increases the risk of cardiovascular disease, diabetes, and hypertension . Although there is no such a thing as spot training or focusing losing weight in a specific body part, there are some tricks of the trade that can help you achieve loss of fat from the stomach. What you need to do is speed up your metabolism so that your body becomes a powerful machine at burning calories, specifically from fat stores, all day long. If your goal is to see a washboard stomach, try these tricks and watch your abs appear.

A key component in losing fat around the belly is diet! Balanced meals and healthy eating is essential for stripping off the fat.

• Limit foods high in saturated fats including fried foods, baked goods, and highly marbled meats. Although these foods taste good, they are the number one culprits in building that layer of fat around the belly.
• Watch your carbohydrate intake. Its not that all carbohydrate are bad, it is just those white simple sugar carbohydrates that are easily stored as fat in your body. Such carbohydrates include any white bread, pasta, cereals, rice, potatoes and baked goods. They are really just white sugar disguised in a different form, easily converted into fat in your body. Stick to complex carbohydrates with a higher fiber content, including oatmeal, brown rice, whole-wheat bread, and vegetables. These will keep you fuller longer and keep your belly flat.
• Eat higher carbohydrate meals earlier in the day (breakfast and lunch) and before and after the workout to make sure that the nutrients are used up instead of stored as fat.
• Do not eat at least 3 hour before bed. Unless you are an extremely-conditioned athlete, eating before bed is a big no no! This is the time that you are more likely to be relaxing on the couch, hence your body does not need those extra calories. Eating too close to bedtime will most likely result in those calories being stored as fat.
• Drink your water! Most people lack in the water department. Water is essential for calorie burning and increasing your metabolism. If you want to make sure that your belly is flat, drink at least 8 glasses of water daily.

The second key component to losing belly fat is exercise. Specifically, high-intensity exercise is great for burning off the fat around the midsection. High intensity means increasing your heart rate to 75%-95% of your maximum heart rate. This type of exercise can be done in a much shorter period of time and is definitely a lot more fun. Try interval training, sprints, and high intensity classes such as box-fit or bootcamp. Not only do you burn more calories during the workout, but your metabolism is revved up for hours afterwards. Hence, you are burning exponentially more fat calories during the day than with your traditional low-to-moderate exercise. Plus, the bonus of this type of exercise is that your heart is trained to work harder and longer.

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