Destroy Belly Fat Forever With These 7 Tiny Hacks
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How can you destroy belly fat once and for all?
We all dream of having a perfectly toned body but getting rid of that excess belly fat can be frustrating.
No matter how hard you diet and exercise, you can’t seem to lose that tummy pooch.
Why is the battle of the bulge so hard?
Every time you look in the mirror all you see is the muffin top hanging over your pants, no matter how hard you try and suck it in.
Losing that belly fat isn’t just about looking good but it’s about being healthy.
Excess belly fat can put your health at risk for heart disease, high blood pressure, or type 2 diabetes.
So many people want to know how they can lose weight fast, but they also want to do it safely and effectively.
Here we are going to talk about 7 ways you can lose that stubborn belly fat for good and achieve that trim and toned body.
1. Regular Physical Activity
Have you had your exercise fix for the day?
Most likely not, because studies show that most Americans fall drastically short when it comes to regular physical activity.
I was literally shocked to learn that researchers at the CDC estimate 80% of Americans do not get the recommended amount of exercise each week.
How much physical activity should adults get on a regular basis?
The CDC recommends 150 minutes a week or if you break that down into smaller chunks it is 30 minutes of activity 5 days a week.
Find a balance that works for you and by staying active you will promote weight loss and avoid potential health problems later in life.
2. Prioritize Your Sleep
If you want to lose weight it’s important that you get sufficient sleep in addition to eating healthy and a good fitness routine.
The NSF formed an expert panel of scientists and researchers and as a rule of thumb, they agreed upon a new chart of sleep recommendations by age group.
The recommendation for adults 18 and over was between 7-9 hours of sleep.
When you don’t get enough sleep, your stress hormone, cortisol, is activated which is associated with fat gain.
3. Beware of Processed Meats
You probably consider yourself to be a health-conscious person.
You’re trying to do everything right, so you thought.
A lot of people are not aware that processed meats have a high sodium content, which could be contributing to weight gain.
The Dietary Guidelines for Americans recommends a daily sodium intake of no more than 2300 mg of sodium daily. Going one step further, the American Heart Association recommends an upper limit of 1500 mg a day.
Even more concerning is the average American consumes upwards of 3400 mg of sodium daily.
Eating too much of this type of food can cause your body to retain water and that translates into extra pounds on the scale.
The bottom line is if you are trying to lose weight, you may want to cut out or scale back on eating processed meats.
4. Cut Down On Sugar to Lose Belly Fat
This is no joke.
Ever since going through menopause, I can tell you that sugar will cause you more misery than you may be willing to endure.
It seems that everything we put in our mouth is laced with sugar in one form or another.
Studies have shown that excessive sugar intake has led to an increase in obesity.
If you are trying to cut back be sure to check the labels on everything. Better yet, say adios to the white stuff and you will be literally shocked at how good you are going to look and feel.
5. Try Intermittent Fasting
Intermittent fasting (IF) is a pattern of eating that involves eating your food within a specific time frame each day.
Fasting is a proven way to not only lose weight but improve your overall health.
The three most popular protocols for fasting involve the following:
The 16:8 Method: Involves consuming all your daily calories within an 8-hour window and the other 16 hours you are fasting.
Alternate day fasting (ADF): Fast every other day and eat normally on non-fasting days.
The 5:2 Diet: You eat normal 5 days out of the week while the other 2 days your calories are restricted to 500-600 per day.
While there is no restriction on the types of foods you eat, if you are going to fully benefit then you need to make healthy choices. This means cutting out junk food.
Research has shown fasting to be an effective weight-loss tool, so it might be something to consider if you are struggling to shed some excess weight.
6. Grapefruit Essential Oil
You probably have heard about the calming effects of essential oils when it comes to pain relief, skincare or just relaxation, but they can also aid in weight loss.
Dr. Josh Ax is an advocate of using essential oils as a safe and effective way to lose weight.
You won’t magically drop a bunch of weight but they can help you lose a few pounds.
The three most effective essential oils that promote weight loss are grapefruit, cinnamon, and ginger oil.
You can simply add a few drops to a glass of water, put it on your skin or diffuse it. The oils work by activating certain parts of your body to support weight loss.