According to an article in the 2008 March issue of USA Today, over 50% Americans have huge amounts of belly fat deposits! So, most Americans hesitate to wear the swim suits. But the fact is that belly fat not only affects your looks and keeps you away from wearing those outfits, it extends its wings further to increase the chances of developing heart disease, diabetes, dementia, and stroke. So, it becomes even more crucial to get rid of belly fat, not only for looking good but also for remaining healthy.
It is true that performing weight loss exercises will shrivel your belly. But just because your goal is to lose belly fat, it is not recommended to rely only on thousands of crunches or any other spot-reduction exercises. This is because focusing on only belly fat reduction will only end up toning the muscles below the fat, instead of discarding the fat.
Therefore, the best strategy to lose belly fat is to burn over 500 more calories a day via comprehensive exercise regimen coupled with a balanced diet. The term ‘comprehensive’ here means exercises that focus on the major muscle groups of the body, especially aerobic exercises. By burning over 500 calories extra on a daily basis, a state of calorie deficit will be triggered, which would then result in a loss of 1 to 2 fat pounds per week. And this is exactly what an expert means by the healthiest weight loss goal! Here are some ways through which you can generate this calorie deficit to reduce belly fat.
Consider High Intensity Interval Training (HIIT)
This is the best workout option not only for the athletes but also for those who want to lose overall body fat. It is a kind of cardiovascular workout that features a mix of two or more exercises done sporadically with high and low intensities respectively. For example, to lose belly fat, it is recommended to run fast for 30 seconds and then walk slowly for 10 seconds as well as continuing this pattern for at least 10 minutes or max 20 minutes. Note that the time for high intensity running is less than the time for low intensity walk, which is subject to change as per your body capabilities.
Perform Strength Training
Weightlifting or Pilates is really useful for those who want to increase the fat burning level. Performing either of the two at least two days per week brings positive results.
Say No to Refined Carbs and Saturated Fats
According a study (June 2011) published in Science Daily, reducing the intake of refined carbs help in loosing belly fat when a perfect workout schedule is followed. White bread, desserts, sweets, and sodas are all rich with refined carbs. Saturated fats are in the form of hydrogenated oils that are used for cooking junk foods like potato chips. These fats are certainly not good, as they tend to deposit in your belly when accumulated in excess quantities.
Welcome Fiber and Lean Proteins
Both fiber and lean proteins can reduce the hunger cravings, which can automatically bring down the number of calories consumed apart from boosting metabolism. Therefore, it is recommended to have whole grains like brown rice and brown bread, fruits, and oatmeal that are enriched with fiber and beans as well as whey powder and low-fat dairy products that are full of proteins.
Try these ways out and achieve your goal of losing belly fat without dieting!
Crystal loves to blog on weight loss methods. To know about her updates visit her blog, bellyfat360.