Did this answer disappoint you?
One of the most popular Google searches is a variation on the theme of "lose belly fat fast". While understandable that people want to lose 10 pounds of flab overnight, the weight took a while to pile on, and it will take a while to disappear. This is a harsh truth, and we hate to be the ones to break it to you.
Before we explain how to lose belly fat, a brief explanation on what it actually is. Scientifically known as visceral fat, belly fat is wrapped around organs in the belly such as the liver and intestines. We all have some visceral fat, but when your belly starts protruding, it's too much. Beyond a visual nuisance, excess visceral fat increases the chances of contracting diabetes and heart disease.
Unfortunately, belly-fat cannot be burned off simply through ab crunches or other core exercises. These workouts help to tone the muscle layer above the fat, which won't disappear.
So how does one remove belly fat?
As always, focus on a slow and deliberate weight reduction that can be sustained for years. Yes, we're talking about a lifestyle change, not a quick fad diet that may show some short term success, but will ultimately fail. Here's what you need to work on:
- More home cooked meals
- Portion control (21 Day Fix is great)
- More lean protein and less refined carbs
- More healthy fats from nuts and seeds
- Reduction in soft drink / fruit juice consumption
- Lots and lots of leafy greens (Kale and Spinach are great)
- Fruits, not smoothies
- Fiber rich foods such as whole grains and legumes
- Less alcohol
- More sleep (Quality sleep)
How many of the above items listed above can you improve on?