As we get older, getting a bigger belly can come with the territory.
But belly fat doesn’t just look unattractive but it may be slowly killing you.
Fat around the abs, belly and liver is a key cause of type 2 diabetes, heart disease, low testosterone, kidney failure and premature death.
So if you’re a man and your waistline is above 40 inches (102cm) or 35 inches (88cm) if you’re a woman then it is sensible to take steps to try and reduce it.
1. Replace Processed Junk with Healthy Food
Processed foods are often loaded with refined sugars, like sucrose, dextrose, fructose, or sweeteners like aspartame or agave nectar. These can cause havoc for your liver and metabolism.
Only your liver can process refined sugars. If it gets overloaded, the sugar gets stored as fat. Fat encased around your belly then causes “cellular inflammation” which is blamed for all sorts of serious health problems.
The key is to slowly start replacing processed junk with fruit and vegetables. These natural foods are packed with nutrients that give you energy and encourage fat burning.
Brian Flatt is a fitness coach who was fed up with seeing so many of his clients struggle to lose weight and get in shape. Clearly, “calorie counting” wasn’t working. So Flatt developed a science based food plans for eating the right foods at the right time for maximum fat burning potential.
If you’re fed up with fad diets, overpriced supplements and endless exercise without seeing results, Flatt’s science based food plans may offer a road map to eating cleaner, losing weight and better all round health.
2. Switch to the Mediterranean diet
The Mediterranean diet is now actively recommended by UK doctors to patients at risk of type 2 diabetes. This is because it contains foods low in carbs and with a low glycemic index. Low glycemic foods take longer for the gut to digest, absorb and metabolise. This means the body absorbs more nutrition from the food and avoids blood sugar spikes and insulin resistance.
When you eat fewer carbs your sugar cravings can naturally reduce, and your appetite may go down. Even better, you can eat as much low carb food you like (within reason), unlike low fat diets where you have to count calories and feel like you’re starving yourself.
Low carb diets also help to reduce belly fat by putting your body into a state known as ‘Ketosis’. This causes your body to stop relying on sugar for energy but instead starts burning belly fat as fuel.
3. Exercise for 30 mins a day
The idea that doing hundreds of sit ups and crunches a day will give you a lean, toned stomach is a complete myth.
The exercises that help to lose belly fat are ‘aerobic’ exercises, like walking, running or swimming. And some studies have suggested that 30 minutes may be the optimal time for weight loss and boosting energy levels.
This includes a study (published in the journal Scandinavian Journal of Public Health) which found that shorter exercise sessions can give you more energy as well as burn more fat than longer routines.
In the study, 60 moderately overweight men were tracked for 13 weeks. Those that exercised for half an hour lost 7.9 lbs while those exercising longer lost just 6lbs. The group that exercised for just 30 minutes also reported having more energy and feeling more motivated to stay healthy.
4. Try a multi-supplement to help reduce food cravings
There is no miracle cure to losing belly fat. The only way it can be achieved is by committing yourself to making healthy lifestyle changes. The key to success is to make these changes gradually so they don’t feel like punishment. However, once these new habits, of eating proper food and getting more exercise, take hold they can lead to long-term improvements in your weight, health and happiness.
One of the biggest challenges to losing weight is the food and sugar cravings. While your gut adjusts to a healthier diet of fruit and vegetables, it may help to take a supplement designed to reduce these cravings.
Dr Sam Robbins created his supplement, Lean Optimizer, to help suppress both sugar cravings and the hormones linked to fat being retained around the belly. Lean Optimizer is also designed to trigger the fat burning hormones, Thyroid and Leptin, into action to encourage better fat burning.
Since its launch 17 years ago, Lean Optimizer has helped 817,400+ people to safely suppress appetite and increase metabolism and energy levels.
Disclaimer – Lean Optimizer not a magic pill. To claim all the health benefits, it needs to be taken in combination with a healthy diet and daily exercise. Lean Optimizer is not designed to treat or cure any serious illness or disease. Statements made in this article have not been evaluated or approved by the Federal Drug Administration. Individual results vary and results discussed in these materials are not necessarily typical or average results. Some of the discussions of results are based on anecdotal reports or individuals’ personal experiences, not necessarily representative of typical results and, in some cases, representative of exceptional results. You should never make changes to your medication without speaking to your doctor. The information provided is not a replacement for professional medical advice. Erudite Lifestyle has a monetary relationship with Dr Sam Robbins and will be compensated for purchases made via the links in this article. This page is an advertorial and not purely a blog or information article