Are you eating healthy and exercising daily but still can’t get rid of that stubborn belly fat? While you may think that you are doing everything possible to slim down your waist, there some other secrets that will help with fat loss in the belly area. If you implement these changes into your daily lifestyle, you may just conquer the secret to a slim stomach. You may even start to see your abs pop out!
1. You’re not doing the right type of exercises.
It’s common for people to think that in order to slim their waists, it’s necessary to do a ton of crunches and abdominal workouts every day along with hours of cardio. What many people don’t know is that its impossible to spot-reduce. Those endless crunches are not going to give you the six-pack that you want. Of course, abdominal exercises will strengthen your core, but focus on full-body workouts and weight lifting to shed that layer of fat that’s been hanging around.
2. You’re not eating frequently enough.
You may think that skimping on lunch or snacks in between meals will benefit you and help you lose fat quicker, but the truth is that you need to eat smaller meals more frequently to speed up your metabolism. When you’re not fueling your body for hours at a time, your body will hold on to fat because it doesn’t know when you’re going to feed it again. This is known as survival mode. And guess where that fat is being held onto first? Yep, your midsection! Try to eat a meal or snack at least every 3 hours and keep it low in calories.
3. Get more sleep at night.
Adults require at least 6-8 hours of sleep at night. If you’re staying up late and not getting in the recommended hours, you’ll throw off your body’s natural rhythms and you’ll start producing hormones like cortisol, which makes your body hold on to fat. Get enough sleep and your metabolism will stay regulated and keep your belly from holding on to that chub.
I’m sure you’ve heard it before, but abs are truly made in the kitchen. With the right diet, youre guaranteed to shed fat off your belly in no time. Replace refined grains for whole grains, eat whole foods like fruit and vegetables and check ingredient labels for artificial foods and chemicals. Focus on your macronutrient and make sure you’re getting enough protein, carbs and healthy fats. Once your diet is cleaned up and you really dial in on your nutrition, you will notice your belly start to shrink and your pants becoming looser.
5. Added Sugars
Many studies have proven that too much sugar can lead to increased fat in the belly area. This is mostly due to the large amounts of fructose sugars. This is especially true when it comes to sugary drinks. Consider cutting out all soda, juices and sugar in your coffee to cut down on sugars. Pay attention to food labels and check for hidden sugars. This doesn’t necessarily apply to fruits but you should still make sure you’re not eating too much of it. Stick to 2-3 fruits a day and remember that bananas are very high in sugar, so limit them to once a day at most.
6. You’re eating too many processed foods.
When you eat too many processed foods such as white bread, chips, crackers, frozen meals, sugary drinks, etc., it causes inflammation in our bodies, which is associated with excess belly fat. The best foods to eat are natural, whole foods such as fruits, vegetables, whole grains and lean meats. These foods reduce inflammatory issues and will help prevent belly fat.
7. You’re too stressed.
It’s inevitable that most of us are going to get stressed out by all the things we have to deal with in life. Deadlines at work, caring for the kids, bills, etc. but its been proven that those that carry too much stress have a harder time losing fat around the midsection. Although stress can make people eat unhealthy and grab snacks from the vending machine a little too often, that’s not the only reason stress makes it difficult to lose belly fat. It is also due to a stress hormone called cortisol. Cortisol may increase the amount of fat your body holds on to. If you feel like you’re too stressed, figure out some stress relieving activities that will bring your cortisol level down. You can try a hot bath at night, yoga, a walk around the neighborhood , or any other activity that relaxes you and allows you to let go of some of those day to day stresses.
8. You’re not eating enough protein.
Protein is very important when it comes to losing weight. It helps reduce cravings and keeps you fuller longer, resulting in less calories consumed every day. Try to aim for at least 25-30% of your calories coming from protein. If you’re having trouble getting in enough, try a protein shake with no added sugars or artificial sugars.
9. You’re not drinking enough water. It’s very important to hydrate when you’re trying to cut down belly fat. Drinking 8-10 glasses of water daily helps regulate your metabolic rate and speed up your body’s fat-burning mechanism. Plus, water helps get rid of the toxins in your body and reduce bloat.
10. You’re eating too close to bedtime.
Are you notorious for late night snacking? Grabbing a TV snack before you doze off can be harmful to your weight loss goals. Studies show that eating at night can result in storage of extra fat in your belly. Even if you’re grabbing a healthy snack like fruit, you should try to get in at least 3 hours before bed. If you’re starving and must eat close to bedtime, make sure it’s a high protein food like plain greek yogurt, cottage cheese or a protein shake.\\