Lose Stubborn Belly Fat – 9 Proven Tips for Success
There are plenty of reasons to get serious about trying to lose stubborn belly fat. Sure, excess belly fat can mean you don’t fit into those cute outfits or that you won’t be sporting a bikini this summer; however, it can have even more serious consequences. Belly fat, that deep layer of fat, also known as visceral fat, can cause a number of very serious health problems. In fact, this fat is known to increase your risk of heart disease as well as type 2 diabetes. It can also increase the release of cortisol, a stress hormone linked to belly fat, as well as cytokines, an inflammatory substance that can affect the body’s ability to produce insulin.
The only good thing about visceral fat is that aerobic exercise can blast it away in a hurry. When trying to lose stubborn belly fat, activities that get your heart rate up are the most effective. Rather than relying on resistance training, you might want to choose activities such as biking, running or swimming to get rid of stubborn belly fat.
Eat More Protein
According to Louis Aronne, MD, Director of the Obesity Clinic at Cornell, as we age, our bodies tend to produce more insulin. Unfortunately, insulin triggers the body to store extra fat, especially fat around your middle. A diet that is high in protein can help you lose stubborn belly fat while protecting against insulin resistance.
Stick to Polyunsaturated Fats
A recent study, conducted in Sweden, indicates that saturated fats add more visceral fat than polyunsaturated fats. Polyunsaturated fats are found in fish, nuts, and seeds.
Take Vinegar Daily
A Japanese study conducted in 2009 showed that taking just 1 tablespoon of vinegar daily for 8 weeks, significantly lowered body fat, especially visceral fat.
In a 2012 study of postmenopausal women, doing yoga for 16 weeks, resulted in a significant reduction of visceral fat. The key to reducing belly fat is to reduce your level of stress. Lowering your stress will also decrease production of cortisol; of course, cortisol is linked to an increase in belly fat. Whether you choose yoga, deep breathing or meditation, lowering stress can help you lose stubborn belly fat.
Get More Sleep
Skimping on sleep can lead to visceral fat. Try to get 8 hours of sleep each night for the best belly fat fighting benefits.
Don’t Sleep in on the Weekends
Try to go to bed and get up at the same time each day, even on the weekends. When you have erratic sleep habits, your body produces more cortisol, the fat storing hormone. Banish belly fat with good sleep habits.
Drink Green Tea
Drinking 2 to 3 (8 ounce) cups of green tea each day can help you lose belly fat, especially when it is combined with moderate exercise.
Increase Your Intake of Soluble Fiber
Increasing your soluble fiber intake can help you lose that stubborn belly fat.