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Focusing weight loss efforts on eliminating belly fat is nice, but is it important? Most health care professionals agree belly fat, especially visceral fat, increases the risk of diseases like cardiovascular diseases, diabetes, or strokes. Here are the five best ways to lose stomach fat quickly without resorting to fad dieting.
Reduce this type of belly fat safely by following a healthy lifestyle of nutritious food and regular exercise. The “Dear Doctors” column on the UAB Health System states, “Studies have shown visceral fat tends to come off early in weight-loss programs and that people who lost 10% to 15% of their total body weight reduced their risk of visceral fat by up to 30%.”
Here are five tried-and-true methods to eliminate belly fat safely and effectively. Find a technique, or several, that matches your lifestyle and needs, and get a flatter tummy.
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Tip One: Count Calories
Count calories. No matter what the latest fad diet may promote, the simple fact is eating more calories than the body burns causes the excess energy to be stored as fat. Calories are energy – the body burns them or stores them.
Calculate the daily caloric needs for weight maintenance, and then deduct enough calories to cause the body to burn more fat. For best results, consider a qualified dietician or health care professional to help you plan a diet program customized to match your individual needs and overall health profile.
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Tip Two: Healthy Fats
Focus on healthy fats in meal plans. Most health professionals recommended extra-virgin olive oil (EVO) and coconut oil. The health benefits of EVO are:
- Rich in monounsaturated oleic acid
- Vital antioxidants are provided
- Lowers risk of cardiovascular and insulin-related diseases.
Replace other cooking oils and fats with coconut oil. Why cook with coconut oil? Coconut oil is a rich source of medium-chain fatty acids (MCFAs) and lauric acid. It stimulates the metabolism and is burned for energy
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Tip Three: Raw Foods
Eat more raw foods, because they stimulate digestive systems and boost metabolisms. Raw foods, like broccoli, carrots, and other vegetables, are low-calorie, low-fat foods furnishing powerhouse punches of high fiber and other nutrients. These foods help dieters feel fuller and more satisfied, thus reducing cravings and regulating blood sugar levels. Fast-burning metabolisms burn fat faster.
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Tip Four: Exercise
Exercise daily or increase physical activity. To get rid of stomach fat, dieters must do more than count calories. A reduced-calorie diet combined with a consistent exercise program is the fastest way to lose belly fat. Aerobic exercise burns fat quickly, but even a quick daily walk steps up the metabolism and expends energy.
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Tip Five: Strength Training
Add strength training to exercise routines. Weight-bearing exercise builds muscle mass and increases metabolism. The body burns more calories even when it is at rest, and more calories burned equate to more fat being burned.
These five best ways to lose stomach fat are offered for educational purposes and are not intended to substitute for the advice of medical professionals. Before starting any new diet or exercise regimen, consult your health care professional or registered dietician.
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UAB Medicine, “Dear Doctors Column, March 10, 2008,” accessed 3/27/2010
The World’s Healthiest Foods, “Olive Oil, Extra Virgin,” accessed 3/27/2010
Coconut Oil, “Mary Enig Ph.D. on the Effects of Coconut oil on Serum Cholesterol Levels and HDLs,” accessed 3/27/2010
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Public Domain Pictures/Petr Kratchovil