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How to Get Rid of Belly Fat

Belly Fat

Getting rid of belly fat is the most important thing you can do to gain self confidence and feel more empowered. Many studies have confirmed that the less belly fat you have, the more attractive you will feel. But, the subject of belly fat goes beyond physical appearance. Having excess belly fat is also dangerous to your health.

Health risks of belly fat

Many studies have confirmed that belly fat is linked to two of the biggest killers: heart disease and type 2 diabetes. It is also frequently associated with immune disorders, chronic fatigue, sleep apnea, premature aging, sexual dysfunction etc. This is why it is so important to get rid of belly fat.

Imagine how renewed and happy you will feel if you forget about your fears of developing the above diseases by simply getting rid of your belly fat.

Nutrition and belly fat


Thousands of years ago, diseases such as high blood pressure, diabetes or heart disease were nonexistent because people ate only what allowed their bodies to function at their best. These early humans were free from diseases that are widespread in modern society.

Diseases associated with obesity have reached all-time high because our bodies haven’t had the time to evolve and adapt to all the sugary and processed foods we eat today.

The ideal diet would be similar to what people ate thousands of years ago, but based on today’s food selection, eating a no-processed-carb or no-sugar diet is very far-fetched.

An average American consumes close to 200 grams of sugar every day (that’s almost 50 teaspoons). Just a few hundred years ago, an average daily consumption of sugar was under 15 grams. Guess what you didn’t see much of? Yes, you guessed it, belly fat.

What causes belly fat?

Belly fat causes

The prime culprit for belly fat is the hormone called insulin. Too much sugar and processed carbs affect the production of insulin, which manages your blood sugar levels and the accumulation of fat in the waistline area.

Insulin, being the primary regulator of fat tissue, will make you fat if there is too much of it in your system.

Furthermore, insulin affects the breakdown of fat that gets locked into your fat cells. Too much insulin will make sure the fat stays put. Only after insulin is gone from your system will fat be broken down and be used for energy. In other words, in order for stored fat to be broken down, your insulin level needs to be very low.

As opposed to proteins and fats (foods that don’t drive up your insulin levels), refined carbs and sugar cause dramatic increase of insulin in your system, causing your body to store fat.

Alternative sweeteners

If you thought that alternative sweeteners might be the solution to this insulin problem, then you would be very wrong. Make sure you follow the advice of expert nutritionists and stay as far away as possible from alternative sweeteners such as saccharin, aspartame, sucralose etc. They are also known as excitotoxins because they overexcite neurons in our brains causing degeneration or even death of neurons if consumed in extreme amounts.

However, you can still indulge your sweet tooth with healthy nutritional supplements such as stevia and xylitol. They have a sweet taste and are not detrimental to your health in any way. You can easily find them in health-food stores or online.

The crucial thing is to make sure you stay below the 15 grams of sugar per day.

False Belly Fat

Eating enough fiber will help you get rid of false belly fat, which is nothing but accumulated waste in your intestines and colon.

In case you are not going to the bathroom at least once a day chances are your body is having problem cleansing itself. The result is a hard belly that sticks out.

By eating more whole-grain complex carbs every day (20-30 grams of fiber per day), you will lose fat in the abdominal region and flush the false belly fat. Bear in  mind that we are not referring to carbs from refined sources, but rather complex natural carbs from whole grains, beans, fruits and vegetables which will get absorbed into your system slowly, thus avoiding spikes in blood sugar levels.

Consuming foods rich in natural complex fiber is linked to losing belly fat. So make sure you get the recommended 20-30 grams of natural fiber every day and you will get rid of belly fat faster than you think.

We already mentioned the fact that sugar consumption increased considerably in the last few hundred years. This fact, along with the decrease in consumption of fiber and complex carbs, explains the rising rates of diseases mentioned above. This method of healthy eating goes beyond losing belly fat. By making a few small changes in your daily diet, not only will you manage to get rid of belly fat, but you will also transform your overall health.


Exercise belly fat

There are virtually countless exercises you can do to get rid of your belly fat. However, you should make a selection based on your age, condition and physical ability. It is always a good idea to consult with your physician before embarking on any exercise regime.

You need to exercise as often as possible in order to get rid of belly fat. The more you exercise the more calories you will burn, and this is the key. The intensity of exercise is not as important as the number of calories you are burning.

Of course, it stands to reason that the more intense your exercise regime is the more calories you will burn in a shorter amount of time. However, it doesn’t matter whether you walk, run or cycle as long as you do it. Walking will obviously burn calories slower than cycling for example, but this just means you will have to exercise longer each day.

Most people start with ab exercises when trying to get rid of belly fat. The thing is, ab exercises may be the least important activity you could do. Getting rid of belly fat is more about forcing your body to burn extra calories and letting your abdominal region respond to that. However, it is still important to strengthen your ab muscles as this will have positive effect on your overall physical condition.

In other words, you can’t do ab exercises only and get rid of belly fat. It doesn’t work that way.

Losing only belly fat is not possible and that is why ab crunches and other similar exercises are not that effective for getting rid of belly fat.

There is not such thing as spot reduction. When people lose weight, they lose it everywhere. Their stomach will be flatter, but so will their face, arms, chest legs etc. That’s why when you concentrate on getting rid of belly fat, you have to work on losing weight everywhere and force your body to burn extra calories.

The body doesn’t care that you are doing thousands of crunches every day. If it needs extra calories, it’s gonna take them from everywhere, including your belly.

The key to getting rid of belly fat is to bump up your metabolism and make your body burn more calories for fuel.

One of the best way to get rid of belly fat is to exercise using heavy compound movements. This way you will be forcing multiple muscle groups to do the work at one time. Thus, your body will break down the fat to get those extra calories it needs for functioning.

Though it’s still important to work your abs and incorporate some ab exercises in your workout regime, you will be better off concentrating more on cardio exercises (walking, running, cycling, swimming, jumping rope etc.), strength training and your diet for the best results. Ab exercises are more effective for ab sculpting than losing belly fat.

Now that you know how to get rid of belly fat, why not start incorporating the above nutritional and exercising tips and transform your body and health. You will look much better and feel more confident.

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