Weights, weights and more weights for successful fat loss.
Belly fat is one of those sneaky fat stores that catches up to you, especially as ageing progresses. It’s not only a problem for your health, but it also doesn’t look too appealing and can diminish your self confidence.
Losing this excess belly fat will have huge benefits regarding your health, life span and quality of life. It’s important to take action on this as soon possible, because belly fat is one of the most dangerous types of fat on the body. This is because all your major organs are within the torso, causing a cascade of negative health benefits.
Here are some effective strategies to help you lose belly fat and keep it off for good.
5 habits that eliminate belly fat once and for all.
- Cut out all refined sugars and carbs. As you will know first hand, that refined sugars added into carbs and other supermarket items, can have a huge effect on the accumulation of body fat. The scary fact is that a lot of the products that we buy, tend to have added sugars within them. We may unsuspectingly consume things we deem to be healthy, when in fact they are not. Always read labels, and re -think low fat foods. These contain even more sugar than full fat varieties, just so that they are given some flavour. It’s about the quality of the food, not the quantity. Instead of low fat yoghurt, pick standard yoghurt that contains probiotics. Instead of packaged coconut water, pick the real coconut and drink directly from it. These simple things can have a huge impact over the long term, not only on the reduction of belly fat, but for your health.
- Protein is your friend. Protein is an essential macronutrient, when it comes to weight loss. It’s essential that you add protein in all of your meals. It reduces cravings, increases your metabolism, and will keep you full for longer periods of time. It also helps you to avoid regaining the weight you have lost. Refined oils and carbs increase the amount of belly fat accumulation, unlike vegetables, protein and fruits. Keep this in mind when making food choices long and short term.
- Eat lots of green vegetables. Vegetables, more so cruciferous kinds, contain large amounts of fibre which aid in weight loss, especially belly fat. This is because they contain soluble fibre, binding with water, forming a thick gel that sits in the gut. This helps slow the movement of food in the digestive system, and allow better absorption of nutrients. This also increases your feeling of satiety and reduces the appetite. Vegetables also decrease cravings, which makes it a lot easier to stick to your diet. Just makes sure you eat a variety, such as broccoli, spinach, asparagus, cabbage and lettuce.
- Lift weights to reduce body fat. Weights not only increase your strength, it also gives you an athletic shape, slowly building muscle mass and increasing your metabolism. This is what strength training does, that surpasses steady state cardio any day. It’s all about the quality of exercise, not the amount you do. A 1 hour weights session will allow hormonal changes to happen within your body, which is the result of reshaping, metabolism building and also diminishing body fat. I cannot stress enough how important weight training is for anyone building muscle and diminishing body fat.
- Ensure you have rest days. There is no point exercising every day, as you will not experience strength, muscular and fat loss consistently. Exhausting your body only increases stress on the heart and the nervous system. It’s important to structure 2 days rest, as I would assume your training sessions are intense, and you will be tired, possibly sore as well. On these rest days, you may take up a yoga class, pilates or do some very low impact exercise. I like to walk a lot on my days away from training. Walking is a low impact, and an untapped fat burning potential strategy. It’s also very relaxing and therapeutic for the mind and body. I don’t recommend sitting around doing nothing on your days off. Be active and enjoy yourself.
I do hope these tips help you along your weight loss journey. Please feel free to contact me if you need any further assistance.
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