Your midsection says a lot about you–your activity level, your stress level, and how much you indulge in less-than-healthy practices. Many people find it exceedingly difficult to lose the fat around their middles and find themselves doing hundreds of crunches each day to no avail.
Fortunately, there are some simple steps you can take to trim the chub around your tummy without succumbing to hundreds of crunches each day. While ab exercises will still be essential to winning the Battle of the Bulge, the good news is you don’t have to grind out boring hours on the treadmill and you don’t have to crunch yourself into oblivion.
These tips to help you lose your gut are easy to implement into your daily routine. Many require little to no effort, but will make a huge impact on your overall physique.
1. Interval training
Of course, you do have to exercise in order to lose your extra belly fat. Burning calories is essential to burn fat and trim your body. While belly fat is extra stubborn, an overall overhaul will help to ramp up calorie burning, and interval training is among one of the best calorie burners you can do to lose weight and firm up. Short, intense bursts of exercise will be more beneficial than an hour long run on the treadmill, and have been shown to continue to burn calories for up to 16 hours after your workout is complete.
2. Don’t Forget To Stretch
Many of us are guilty of diving right into the workout without taking the proper time and steps to limber up first. Stretching first is essential to the core muscles, as it helps you to utilize them more effectively. When you fail to stretch prior to working out your core, much of your routine will be spent using your thighs and back to stabilize your core while you are working out instead of getting right down to strengthening and toning these areas. Stretching properly prior to working out will help activate your core muscles sooner and put them to work right away during your workout.
3. Add A Bit Of Olive Oil
Olive oil contains compound, which is known to trigger the brain that it is full sooner. This means you are likely to eat less at a meal than if you don’t have olive oil in your diet. The result is fewer consumed calories, which will lead to overall weight loss–including weight around your midsection.
4. Drink Lots Of Water
Pure, simple, refreshing, and proven to help regulate metabolism. Water is essential for healthy living, though many people fail to drink as much as they should. Even when you feel bloated or like you are retaining water, it is essential to flush toxins from your body and regulate all of your systems. Drinking extra water, even when you are retaining water, helps to get rid of extra water weight and will help to diminish extra pounds around your midsection.
5. Skip The Late Night Snack
Even eating something healthy will contribute to extra unneeded calories in your diet–particularly prior to bedtime. While we sleep, our bodies work on the fat stores we already have, but adding more calories prior to bedtime will use the just-eaten calories instead of body fat. Help your body burn more fat while you sleep by stopping the snacks at least two hours prior to going to bed, and you will notice a smaller waistline in no time.
6. Get Your Z’s
Many of us don’t get the recommended amount of sleep we need per night. When we find ourselves burning the candle at both ends, our waistlines will pay the price. When you don’t get enough sleep, your body will crave foods high in carbohydrates and we find ourselves gravitating toward sweets and high-calorie foods with little nutritional value as an energy booster. Getting the right amount of sleep will help you curb cravings for junk foods and help you stick with your healthy eating habits and shrink your waistline.
It is just as important to relax as it is to work hard in the gym. The reason? Stress causes the body to release a stress hormone called cortisol. Cortisol leads to stubborn belly fat, and is also associated with other health problems such as heart disease and high blood pressure. Let yourself relax and allow your brain to slow down to help regulate cortisol levels, and in turn regulate your belly size as well.
8. Ban The Booze
One or two drinks is perfectly fine, but when you overindulge regularly, your belly will pay the price. Alcohol is metabolized in your body the same way as sugar is, and it can lead to a wider waistline. Regular alcohol consumption can also lead to higher stress levels and cravings for carb-laden foods as blood sugar spikes then crashes. If you can, stick to one or two drinks per night. Better, a glass of red wine for heart health, and you will have a trimmer tummy to show for it.
9. Load Up On Greens
Green vegetables are beneficial in a lot of ways. First, they are low in calories. Second, they are typically higher in
fiber which will help you feel full longer. Eating a lot of green veggies will not only help you stick with a lower calorie diet, but will help prevent you from feeling deprived while you do it. The results are an obviously thinner midsection.
Many people really struggle with losing the gut–particularly as they get older. Changing metabolisms, increased stress, and decreased sleep quality are all belly busters and will lead to fat around the middle. By eating the right foods, exercising, and following these tips, you can lose the gut fast and get the trim figure you have been coveting.
Felix Hill is a fitness and weight loss writer and the owner of Excellent Physique
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