In this blog, I'm going to cut straight to the chase and give you 8 ways you can reduce belly fat. Before I begin, I must tell you that you don't spot lose. I have clients who say, "I want to lose a little in the arms, but more in the stomach, and keep the glutes." When you change your eating, or workout routines your whole body changes. Not just the areas you want to change. Please keep that in mind. Yes, you can workout a specific muscle group to help "bring it up;" add size, etc. but overall spot losing is not a thing.
In saying that, when you lose belly fat, more than likely you'll also lose fat in other areas as well.
Here are 8 ways you can reduce belly fat (yes even in your 40's, 50's and 60's.) I'll be 47 in a few months by the way:
Cut back on refined carbs: Carbs are good for you! Don't be fearful of them, but stay away from foods like white bread, certain types of pasta, pastries, certain cereals, etc.
Lack of sleep: reducing your hours of sleep as well as sleep apnea has been linked to fat gain. A 16 year study using almost 70,000 women showed that those who slept less than 5 hours gained more weight than those who slept 7+ hours.
Try apple cider vinegar: It might not be the best tasting thing on the planet, but it has awesome properties that aid in lowering your blood sugar which can help reduce weight. I drink a capful every morning.
Slow down on the alcohol: Studies have shown that excessive alcohol drinking can add more central obesity (around the waste).
Exercise (duh!): MOVE! LIFT! WALK! Work your body! Enough said.
Reduce stress level: Easier said then done, I know. Try doing something that you enjoy, that you know relaxes you and helps calm you down. Whatever it is, try to do it 3 times per week.
Stop eating sugary foods: Trust me, I KNOW they taste amazing, but if you want to lose the fat you have to stay away from them (cookies, cakes, sugary drinks, etc. Try to accomplish a short term goal with they belly fat loss and reward yourself after you achieve it. Get's you something to look forward too.
Add protein to your diet: A high protein diet helps boost the metabolism, as well as change the levels of certain hormones (such as ghrelin the hunger hormone) within the body that can help with weight reduction.
Yes, there are more ways you can lose belly fat, but it's best to start somewhere than nowhere at all. Be consistent. Consistency is the key to everything related to health and fitness. Try a few of these options I listed, stay focused, remember your goals, then make it happen!
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