Ways To Reduce Belly Fat
Achieving a flatter stomach is the goal of many men and women, but sadly, losing belly fat isn’t a one-step process. In fact, it takes some work. You’ll need to buckle down in four areas as follows.
- Diet and Nutrition
In order to lose stomach fat, you’ll need to put yourself on a diet. This will be essential to weight loss. Start by counting your calories. Aim for 1200 to 1500 calories per day, depending on your sex, age, and height.
- Physical Activity
Exercise will go a long way in improving your body shape. You’ll need to do both strength training of your core to build lean muscle that will not directly, but essentially, replace belly fat and cardio training. Cardio will help you burn more calories and shed fat overall.
- Water and Salt Intake
Being bloated isn’t the same as accumulating actual fat, but it can contribute to larger waist circumference, not to mention that it will make you uncomfortable. In general, bloating is caused by excess sodium, and it may be exacerbated by constipation, drinking lots of carbonated drinks, and consuming large amounts of gassy veggies and beans.
To combat bloating, drink more water. You’ll also want to consume less sodium if possible. Look for salt-free foods, and avoid adding table salt to your meals.
Body Type and Belly Fat
If you’re lucky, you’ll lose weight most quickly on your stomach. The reason this is hit or miss is that everyone has a different body type and, therefore, gains and loses weight at different rates and in different key places.
For example, some people who have “pear-shaped” bodies might find that they maintain a flat stomach but gain weight in their bottoms and upper thighs. Those with “apple-shaped” bodies tend to be the ones to gain weight in their stomachs. Unfortunately, this is the unhealthiest way to gain weight, but fortunately, it’s the easiest type of weight to lose, which means that as soon as you implement the actions above, you’ll begin to see a slimmer waistline.
It’s important to remember that everyone has at least some belly fat. If you didn’t have any at all, it would actually be unhealthy. But as you know, too much visceral fat around your heart, liver, and lungs can be extremely unhealthy. As you get rid of fat on your stomach by taking the actions above, this visceral fat should be reduced, which is great for your overall health.
Similarly, if you take the actions above, you’ll see a reduction in fat just below the skin, and this will give you a trimmer, more attractive waist. Ideally, men should have a waist circumference of fewer than 40 inches, and women should have a waist circumference of fewer than 35 inches. Work hard, track your progress, and follow the directions above to see a flatter stomach soon.