Again Drink Lots Of Water
Drinking water is very important to your weight loss journey.
Not only does it keep you feeling fresh and rejuvenated, drinking 2 liters of water a day helps to reduce your total daily caloric intake.
Drink water before your meals to prevent bloating and overeating.
After meals, it is best to wait 10-15 minutes before drinking water.
Get Physically Active To Burn Fat
Physical activity goes a long way in helping you burn upper abdominal fat. Duke University researchers found in a 2011 study that cardiovascular exercise, such as jogging, is most effective when it comes to losing visceral fat. In the study, people jogged an equivalent of 12 miles per week to significantly reduce visceral fat. Covering the same mileage at a lower-intensity brisk walk will likely provide the same benefits.
Resistance training in addition to cardiovascular activity improves your strength and helps you build lean muscle mass. When you have a greater amount of muscle mass, your metabolism burns stronger, which makes weight loss easier. Do at least two strength workouts per week that address every major muscle group with a minimum of one set of eight to 12 repetitions. Crunches, twists and planks can help you develop a stronger abdomen, but no exercise will target belly fat directly.
Adding more movement all day long further adds to your abdominal fat-burning efforts. Fidget, pace while on the phone and do household chores whenever possible. The calories used through these small movements add up to help you burn more calories overall.
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Kill The Assumed Solution
Now how do we solve this problem?
Well, if youre like the vast majority of the population, you assume that the solution lies in the way that you workout the specific area of your body that youre trying to lose fat from.
So if its stomach fat, you put your time, effort and focus on exercises like crunches, sit-ups, leg raises and various other ab exercises.
If its chest fat, you put your time, effort and focus on exercises like bench presses, dumbbell flyes, push-ups and various other chest exercises.
If its thigh fat its usually the inner-thigh machine, outer-thigh machine, squats, lunges, leg presses, leg extensions and leg curls.
If its arm fat its usually triceps kickbacks, overhead dumbbell extensions, skull crushers and cable pushdowns.
If its back fat its usually various rows and lat pull-downs.
Basically, think of any part of your body. Then, think of the most common exercises for that body part. Got them? Cool. THATS what most people will turn to when they want to lose fat from that specific part of their body.
From there, people will typically do multiple sets of multiple exercises, and those sets will almost always be higher in reps .
Sound about right?
I had a feeling it would.
Theres just one teeny, tiny problem with it all.
Its bullshit.
Cut Back On Carbs Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome .
You dont have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat .
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .
SUMMARY
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
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Upper Belly Fat Causes
We will get into the details of the exercises you are going to be doing to get rid of upper belly fat.
But before then, let us see what causes this accumulation of fat. That might help us control or even avoid it:
When abdominal fat becomes excessive, it is medically termed as visceral fat.
This is the accumulation of fat that surrounds your organs.
It is important to note that this accumulation is seriously unhealthy.
Even for people with normal weight it is still important to get rid of upper belly fat.
Excess belly fat, regardless your weight is unhealthy and can be downright dangerous.
Studies have shown that it can lead to heart diseases, metabolic syndrome, diabetes, and even cancer.
The following are some of the causes of the accumulation of upper belly fat:
Up Your Intensity To Burn Fat
Any physical activity that gets your heart pumping burns calories and helps you lose weight, but don’t feel obligated to stay in the “fat-burning” heart rate zone on the treadmill or elliptical machine. While doing so may seem like the best way to lose weight, the “fat-burning” label for this heart rate zone indicates that a greater proportion of calories you burn comes from fat you’re not actually burning more fat or calories overall.
In fact, increasing your intensity so your heart rate is above the “fat-burning” zone is more effective for losing stomach fat, according to a study published in Medicine & Science in Sports & Exercise in 2009. The researchers found that women with obesity who exercised at a high intensity lost significantly more abdominal fat over the 16-week study period than women who exercised at a lower intensity or not at all. In addition, the study authors found no difference in fat loss between the low-intensity exercisers and non-exercisers, indicating that lower-intensity work isn’t ideal when you want to banish stomach fat.
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Create A Nutritional Protocol
Expert Gerlach suggests setting up an eating protocol at the beginning: It often helps to list what you eat. For example, the list reveals high-calorie dishes. Then it is important to make food easier.
Those who are overweight and manage to lose 5 to 10 kilograms healthily, whose health benefits significantly. Because of the risk of dangerous cardiovascular diseases and diabetes drops significantly.
Causes Of Upper Abdominal Weight Gain
There could be multiple reasons for putting on weight in the upper belly region. The most common causes are:
- Unhealthy eating habits
- A sedentary lifestyle with no physical exercise
- Lack of sleep
- Leading a stressful lifestyle that is high on both physical and mental stress
- Advancing age with slow metabolic rate
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Join The Magic Circle
The Pilates ring is not called the ‘magic circle’ for nothing. This inexpensive bit of kit adds resistance that works your inner thighs when placed between your legs, and blasts fat fast from the outer thighs when placed outside the legs. Try this quick 10-minute Pilates ring workout with The Balanced Life Pilates teacher Robin Long.
E Reduce Stress And Relax
Various studies have shown that stressed people are more likely to store fat on the stomach. If you want to get rid of your stomach permanently, you have to work on reducing stress.
Make sure you have regular breaks for your walks. Doing sports regularly reduces stress very effectively also relaxation exercises like yoga help.
Also, find out for yourself how to switch off after a long day at work. Some like to listen to music, others read something, take a bath or draw. Conversations with friends are also felt to be very positive.
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Provide The Actual Solution
So if spot reduction is just a stupid myth, and you cant target specific areas of body fat what in the holy hell are you supposed to do to lose fat from the area you want to lose fat from?!?
Thats easy.
You lose fat from your entire body as a whole BECAUSE THATS THE ONLY WAY FAT LOSS IS CAPABLE OF HAPPENING.
At some point, the fat you lose will begin to come off from that one particular body part you wanted to lose it from the most.
Like it or not, theres not a single thing you or anyone else can do to change the order or pattern in which this overall fat loss occurs.
How do you actually cause this overall fat loss, you ask?
By eating a little less calories, burning a little more calories, or some combination of the two so that the sole cause and requirement of fat loss a caloric deficit is created.
How do you do that?
The end.
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Whats The Best Way To Lose Belly Fat
Belly fat can accumulate due to a few reasons, including menopause-related hormonal changes in women. Dr. Maria Anton, an Endocrinologist cautions, We typically see that as a part of metabolic syndrome an increase in belly girth and we understand that insulin resistance is a key part of metabolic syndrome. Patients that might be struggling with belly fat would particularly benefit from learning about lifestyle changes that would potentially reducing their risk of cardiovascular disease, just based on their risk factor of having belly fat.
Effective Tips To Lose Belly Fat
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Belly fat is more than a nuisance that makes your clothes feel tight.
Its seriously harmful.
One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .
Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 19 effective tips to lose belly fat, backed by scientific studies.
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B In The Evening More Often Low Carb
Many diets recommend avoiding carbohydrates, especially in the evening so that that fat burning can work unhindered overnight.
There is nothing wrong with a slice of wholewheat bread at 7 pm because it has little influence on the blood sugar level. The sweets in front of the TV, as well as chips and popcorn, but you should refrain.
They raise the blood sugar level immediately and adequately settle on the belly as fat cells. It is dispensed in the evening on fruit. This contains a lot of fructose and also affects blood sugar levels and insulin production.
If you want to be on the safe side, in the evening you can take protein-rich, i.e., low carb dishes. It can be a salad with chicken breast or fish, an omelet, scrambled eggs or even legumes or tofu.
Need Help With Your Diet And Workout
Don’t waste another minute of your time searching for what to do. I’ve already done the research for you and created step-by-step plans that work. Select your goal below…
- I Want To Build Muscle If you want to build lean muscle without gaining excess body fat, spending all of your time in the gym, using a diet or workout that isn’t customized to you, or doing myth-based nonsense that only works for people with amazing genetics, check out: Superior Muscle Growth
- I Want To Lose Fat If you want to lose body fat without losing muscle, feeling hungry all the time, using stupid restrictive diets, doing 100 hours of cardio, or struggling with plateaus, metabolic slowdown, and everything else that sucks about getting lean, check out: Superior Fat Loss
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Why Is Belly Fat Bad
Belly fat is the type of fat that hugs our organs. In these areas, an accumulation of fat increases the risk of developing metabolic syndrome, heart disease, diabetes, non-alcoholic liver disease, and obesity. Dr. Maria Anton, an Endocrinologist, notes that hormonal changes can affect a persons weight, cravings, and overall metabolism, but cautions that excess weight can increase a patients risk for diabetes, high blood pressure, and high cholesterol that can lead to cardiovascular disease its important to address it and coming to Pritikin would be beneficial to any of those patients. Its worth investing a little time in yourself to learn about ways you can make changes in your lifestyle that you can actually keep, that can help you lose belly fat. We cant change our genetics, or whats happening at developmental stages of life but we can change our lifestyle, notes Lon.