Losing Belly Fat to Improve Life.
Thrive In 5’s
About Losing Belly Fat
Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it’s the deepest layer of belly fat that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health. There are many dangerous and ineffective gimmicks about how to lose belly fat.
Losing Belly Fat by Eating a well balanced breakfast
Eat breakfast. It might seem counterproductive to eat if you’re trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower
Building a healthy breakfast:
Choose a protein: eggs, beans, peanut butter, nuts, lean meat
Choose a fiber: oats, fresh fruit, leafy green vegetables
Minimize refined sugar: Avoid sugary cereal, pancakes, pastries, instant oatmeal
Tip: Oats and other high-fiber carbs maintain healthy blood sugar levels, making it easier to lose weight
Losing Belly Fat by Getting Proper Rest
Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat.[3] Some strategies for combating everyday stress:
Most people need at least 7 hours of sleep every night. Stop using screens, such as computers and tablets, thirty minutes before bedtime to ensure the best quality of sleep.[4]
Set aside time to relax. Even if it’s only 15 minutes on your lunch break, find time to simply close your eyes, breathe deeply, and forget your worries.
Keep anything that stresses you away from where you sleep as much as is practically possible. Keep your work space and bedroom separate. Resolve to leave your worries behind as soon as you step into your bedroom.
Losing Belly Fat by Walking 10,000 Steps Daily
Aim to take 10,000 steps a day. In one study where men reduced their daily steps from about 10,000 to less than 1,500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks.[5]
Try to walk everywhere within a reasonable distance. Walk to work, school, or the grocery store if possible.
Get a pedometer and try to increase the number of daily steps you take.
Take stairs instead of elevators; walk instead of driving.
Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk or stand-up desk.