Have you got stubborn belly fat that nothing seems to shift? Well, you’re not alone! The best way to lose that unwanted fat around the middle is… surprise, surprise… plenty of exercise and the right nutrition. But we’ll make it easier for you. Follow our tips below to learn about belly fat and the best ways to shift it.
As well as your clothes feeling like they don’t quite fit right, having excess belly fat is also really bad for your health. ‘Belly fat’ refers to the fat that is stored around the organs in the abdomen. A study published in the British Medical Journal
found that excess belly fat is linked to high cholesterol, high blood pressure, heart disease, diabetes, and stroke.
Although many believe that thrashing out endless sit-ups will shift that unwanted fat around the middle, according to a study published in the Journal of Strength and Conditioning
, it won’t actually have any real impact on your belly fat. There are lots of benefits to crunches, they help strengthen your abdominal muscles and your core but on their own won’t shift that layer of fat above them.
Exercise is Key
Cardiovascular exercise is one of the best ways to shift stomach fat and slim down. Great examples include walking, running, swimming, and cycling. But it’s important to be strategic about how you do these exercises. High intensity interval training (HIIT) and low intensity cardio exercises like walking work well – but a mix of both works best.
Exercises that work your entire body are also great at helping you shed stubborn stomach fat. Try these two great well-known killer exercises as well!
are a fast-paced explosive exercise that work all your muscles and train your cardiopulmonary fitness by repeatedly bringing your heart rate up and down.
Start standing with your feet shoulder-width apart and your arms at your side. Lower yourself into a squat and continue to lower yourself until your palms rest on the floor, shoulder-width apart. Kick your legs back so they are in a push-up position and then reverse the movement. Finish with a jump to complete the rep.
Try to complete three sets of 10 reps as quickly as you can.
2. Mountain Climbers
are great at getting your heart rate going and burning a huge number of kilojoules at the same time.
Start in a push-up position with your hands directly below your shoulders, making sure that your body follows a straight line from your head to your heels. Bring your right leg towards your chest ensuring that it doesn’t touch the floor while in the motion. Return your leg to the starting position, tapping it on the floor. Alternate legs with each rep.
Try to do as many reps as you can for 20 seconds, rest for 10 seconds and repeat over four minutes.
While exercise is great at helping you reduce stomach fat, nutrition also plays a huge role.
Get You Nutrition Right
Getting the right diet and nutrition are vitally important to losing weight. Here we give you some simple tips on what to eat and what to avoid to help you drop that unwanted stomach fat in no time!
Start by ensuring you’re getting enough soluble fibre in your diet. It promotes weight lose by helping you feel fuller for longer, meaning you’ll eat less. Great choices include:
- flax seeds
- Brussels sprouts
Like soluble fibre, protein is vital for weight management. Protein promotes the fullness hormone PYY, which decrease your appetite and promotes the feeling of fullness. It also helps you to retain muscle during weight loss. Great choices include:
- beans and legumes
- hard boiled eggs
- whey protein
- lean meats
- nuts and seeds
For those of you concerned about getting enough protein in your diet but worried protein supplements can lead to weight gain, Supps R Us has a great range of low carb protein products available to help you on your weight loss journey. Protein, which is made up of amino acids
, is essential for building muscle. Low-carb products like Max's - Pro Series - SUPER SHRED
, Dymatize - Elite 100% Whey
, International Protein - Protein Synergy
, Cellucor - ALPHA AMINO
and Maxine's - Burn
will still give you the important nutrients you need to generate muscle while working out, without packing on the kilos.
While adding these foods to your diet will go a long way to reducing your weight and cutting down on stomach fat, you also need to reduce or restrict other foods. Avoid foods that contain trans fats which have been linked to weight gain and increased stomach fat. These fats are found in some margarines and spreads and some packaged foods, so be sure to read the ingredient labels carefully.
Reducing the amount of alcohol you consume can also have a huge impact on your weight loss. Observational studies have linked heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist (11
As well as reducing alcohol and avoiding trans fats, it is also a good idea to reduce the amount of sugary foods you eat and drink. Studies have shown a relationship between high sugar intake and increased abdominal fat (25
It may seem that shifting that stubborn stomach fat is too difficult but it’s not an impossible task. Doing the right exercises, adding more nutritious foods into your diet, and reducing some of the bad ones will help you see that stomach fat fall off in no time!