Losing the fat around this part is tough but not impossible. With the right knowledge and discipline, you can say goodbye to those love handles, and soon greet a hello to a new flat tummy.
- Stop drinking sodas and other sugary drinks.
If fries go to your thighs, sugar goes straight to your belly and around your liver. It’s converted into energy but the excess becomes fat. The fructose in sugar is what causes it to settle around your liver, and eventually, makes your body resistant to insulin, which is responsible for your regulating your blood sugar level.
- Adopt a protein-rich diet.
To lose weight, stock up on your protein because it reduces your cravings by more than half by having your body release more of PYY or the fullness hormone which makes you take in hundreds of calories fewer than your usual. It also increases your metabolic rate by burning up to 100 calories. Start filling your fridge with those protein shakes!
- Live a less stressful life
Stress releases cortisol, the stress hormone. Having a lot of does two key things that increases that midsection bulge, which are boost your appetite and then stores the fat around your abdomen. What’s worse is if you already have a sizeable tummy, you tend to release more cortisol when under stress. On bad days, be sure to destress, and pick your mood up.
- Eat lots of fiber.
It’s a must when you want to lose weight. Soluble fiber is particularly effective on combating fat build-up and stomach flab. You get these from eating avocadoes, oatmeal, barley, peas, lentils, beans, and sweet potatoes. Soluble and viscous fiber create a gel-like substance that stays in your digestive system and reduces the speed of the digestive process. This keeps you feeling full longer.
- Do some cardio and lift those weights!
While the science isn’t clear yet whether how intense your cardio should be, research supports that how often you do it and for how long are what’s you should consider. You’ll lose weight in other areas of your body, not just from your stomach. Don’t stop there, though. For better results, combine it with strength training, or weight lifting. As to how much and how to get started, it’s best to consult with a certified trainer.
A healthy lifestyle is always about making those small, daily choices. Don’t worry when you don’t notice any immediate outcome from these changes. Allow yourself time for these to take effect. Be gentle with yourself, especially if you take a detour from the health plan. Immediately correct yourself and get back on the path to your goal. Everyone slips up. What matters is getting back on the horse and being in it for the long-term.