Despite the fact that everyone has different body styles, shapes, and sizes, the most common location where fat tends to settle is around the waistline.
Unfortunately, the tummy is one of the most challenging areas to tone because there are a variety of reasons why people accumulate fat in that region. You can blame genetics for about 30 to 60 percent of your body shape as well as why you have tummy fat.
This is one heirloom that you would rather not have passed to you. But the good news is whether your bulging belly is inherited or not, you can trim your midsection and enjoy a healthier lifestyle.
You need both diet and exercise in order to effectively tone your abs and lower your risk for life-threatening diseases. However, while diet and exercise will help you lose the pounds and tone your abs, you need to make some lifestyle changes to maintain your desired look and feel.
Primarily, you need to lower your levels of testosterone. This is commonly thought of as a male hormone, but both genders do produce certain levels of testosterone. Women who produce higher than normal levels of this hormone tend to gain weight around their midsection.
One of best and fastest ways to reduce belly fat is to boost the intensity and duration of your cardio exercise. The minimum recommended amount of cardio exercise equals around 30 minutes a day, 3 days a week.
If you follow this type or regimen, keep it up. However, add 20 minutes or longer to each cardio workout. It is recommended that you do strength training 2 days a week.
When you do this exercise, use lighter weights and complete more reps at a faster cadence. This will boost your heart rate and further reduce your testosterone production.
Eat Smaller Meals More Often Throughout the Day
You can regulate your appetite and avoid overeating when you consume several (up to 6) small meals during the day. This will also keep your metabolism high and steady which aids in the weight loss process.
Always include a small amount of protein with each meal. For example, instead of having toast with jam, eat toast with peanut butter. The protein will sustain you between meals better than if you have a meal consisting of only carbs.
Also, when you shop for groceries, stay with the foods that are located around the perimeter of the store. This is where you find the fresh produce, lean meats, and dairy. Avoid the sugary and processed carbs (white bread, snack crackers, sugary treats, and pre-packaged meals).
Forget about Losing Weight
When you obsess over losing weight, you can actually slow your progress. You can also become frustrated at your slow progress and lose your motivation.
Instead of following a low-calorie diet for weight loss, have your doctor set you up with a diet that is designed for lowering cholesterol and blood pressure. When you focus your attention on disease prevention instead of just losing weight, it’s easier to sustain the lifestyle changes you make. You will lose weight faster when you focus your attention on something besides losing weight.
Give Yourself a Timeout
When you are stressed out, your body produces more testosterone which counters all of your efforts to lose inches from around your waist. If you’re on the go all the time, you could be preventing your body’s ability to rid itself of calories and fat pounds.
Allow yourself some time each day to calm down and refocus by taking a slow walk, doing breathing exercises, or practicing yoga. This kind of daily respite can alleviate a myriad of physical and mental health issues.