Sign up to the health and fitness newsletter
Sign up for the ''Get Fit'' Newsletter
  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
Email:
Name:
Links
Sign up to the get fit newsletter
Sign up for the ''Get Fit'' Newsletter
  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
Email:
Name:
This Month In Body
  • Walk Your Way to Thin
    Walking is simple, convenient, and requires no special training or equipment. Want to burn more calories? You'll need to add a little variety to your walking routine. Here are a few ideas to get started. Read >>
  • Knees Need Exercise
    The knee is a large, complex joint that bears the brunt of your activity. As a result, it’s prone to injury and pain. Use these exercises to protect your knees. Read >>
  • For All the Haters
    For some people, exercise just clicks. Others, not so much. Whatever your reasons are for hating exercise, part of the problem may be that you haven’t found the right workout. Here are some to consider. Read >>
  • Belly Fat, Be Gone!
    Belly fat can be some of the hardest weight to lose. But with hard work and dedication, it can be done. Here are some expert tips to get started. Read >>
Health and Fitness News

Belly Fat, Be Gone!

Steps to take if you want to lose stubborn belly fat.

Are you an apple or pear shape? If you carry much of your excess weight around your middle, you’re an apple. Unfortunately, that belly fat surrounds your internal organs. As a result, it’s some of the most dangerous fat in your body. Not only does this fat make fitting into clothes difficult, but also it’s associated with health risks. Carry around extra belly fat and you’re more likely to have high blood pressure, heart disease, type 2 diabetes, high cholesterol, and trouble breathing.

For these reasons, it’s a good idea to get rid of as much belly fat as possible. The problem is that it can be some of the hardest weight to lose. But with hard work and dedication, it can be done. Here are some expert tips to get started.

The Right Exercises

It’s a common misconception to think you can lose weight in specific areas of the body with a specific exercise. A hundred crunches a day won’t give you flat abs. But exercise does play a major role in losing excess weight, whether it’s around your middle, thighs, or arms.

The best form of exercise to trim your middle is cardio or aerobic. Aim for at least 30 minutes a day. Go with activities such as running, brisk walking, biking, swimming, dancing, or rowing. When doing cardio exercises like these, incorporate high intensity interval training (HIIT). This alternates between short intervals of high-intensity exercise and longer periods of lower-intensity exercise. HIIT is highly effective at burning the calories you need to lose belly fat.
Strength and resistance training is another key form of exercise for blasting stubborn belly fat. It burns calories, builds muscle, and boosts your metabolism.

The more muscle you have, the more calories you burn at rest and while exercising. For the best results, include compound exercises in your routine. These work multiple muscle groups at one time. Examples include squats, lunges, deadlifts, and bench presses.

The Right Way of Eating

The best diet you can go on is the one you’ll stick with for the long run. Fad diets or restrictive diets lead to quick weight loss, but the weight returns as soon as you go back to your former way of eating. Instead of choosing a fad diet, go with a healthy way of eating. Instead of eliminating food groups, be thoughtful in your portion control. Limit carbs, cut back on added sugar, and eat more fiber and lean protein.

To adopt this form of healthy eating, you’ll need to be picky about what foods and drinks you consume. Sugar, mainly in the form of fructose, is a leading cause of abdominal fat. Liquid sugar is one of the main offenders. Avoid it by not drinking sugar-filled beverages. That means no soda, sports drinks, fruit juices, sweet tea, or lemonade.

You should also avoid highly processed foods. Prepare more meals at home so you know what you’re putting in your body. Read ingredient labels and cut out foods with added sugar and ingredients you can’t pronounce.

A healthy eating plan includes plenty of protein and fiber at each meal and snack. These two nutrients are your best friends in the fight against belly fat. Protein and fiber (especially soluble or viscous fiber) help curb cravings, reduce your appetite, and enable you to eat fewer calories overall. When focused on protein and fiber, you’re less likely to fill up on simple, refined carbs that cause excess weight around your waist.