Stubborn belly fat: magic pills or mindset?
Greetings Everyone,
In my many years of being a personal trainer I’ve worked with countless people and the most common question I hear is “how do I lose my belly fat?”. This is commonly followed by the person listing off countless fad diets, gimmicked products, and the thousands of crunches they’ve done with no success. Well, if that sounds like you and you're looking to lose excess belly fat then you’ve come to the right place. In this article, we'll discuss exercises and specific diets that can help beginners lose belly fat at home… is what you wanted to hear. What we’ll actually be discussing is the real secret. The ONE thing you actually haven’t done. The magic bullet that will finally get rid of that stubborn belly fat once and for all… habits. I’ll be guiding you through very simple things you can implement into your life for real results as well as the importance of maintaining a healthy lifestyle. By implementing these tips and habits into your daily routine, you'll be on your way to a healthier, happier you, and well, of course a flatter stomach too.
First lets discuss, why is losing belly fat important?
Other than being self conscious of a little roundness in the mid section. Excess belly fat can lead to a number of health risks, including heart disease, diabetes, and stroke. When you have too much belly fat, it can cause inflammation in the body and put pressure on your internal organs. Losing belly fat can improve your overall health by reducing your risk of these health problems and increasing your energy levels. To achieve a healthy weight it's important to make lifestyle changes that promote overall health and wellness. While there are no magic exercises or diets that will target belly fat specifically, there are steps you can take to achieve a healthy weight and reduce your overall body fat. Now, I know you only want to lose the fat around your belly and as much as we hate to hear it, there is no way to reduce fat from specific areas outside of surgery. Body fat storage is largely genetic. This means that no matter how many crunches you do the fat won’t melt off that tummy. Our goal is to reduce overall body fat and your genetics will dictate where it melts from first and last. In the following sections, we'll explore some of the best exercise and dietary habits to help you achieve your flat stomach goals.
So Jerry, what are the easiest ways to lose belly fat?
Exercise! Yes, I know it can’t be that simple. Well asides from the regular exercise you should be implementing daily, there are a number of lifestyle habits that can help with weight loss and reducing belly fat. Here are some of the easiest ways to get started:
Drink plenty of water: Staying hydrated can help you feel full and reduce your overall calorie intake.
Eat a healthy diet: Focus on eating plenty of whole, nutrient-dense foods like fruits, vegetables, lean protein, and healthy fats. One great way of doing this is by getting in the habit of cooking at home.
Get enough sleep: Aim for at least 7-8 hours of sleep per night to help regulate your metabolism and reduce stress. Remember to limit the use of electronics such as phone leading up to your bed time.
Reduce stress: High levels of stress can increase the production of the hormone cortisol, which can lead to weight gain. Find ways to manage stress, such as meditation, yoga, or deep breathing exercises which can be easily found with a quick google search.
Avoid sugary drinks: Sodas, energy drinks, and other sugary beverages can add a lot of calories to your diet without providing any nutritional value.
Incorporating these healthy habits into your daily routine can make a big difference in your overall health and weight loss goals. Remember to stay motivated and consistent, and celebrate your progress along the way!
Well, what foods can I eat to burn this fat off?
While there are no specific foods that burn belly fat, some foods can aid in weight loss and help reduce overall body fat. Here are five foods that are particularly effective at promoting weight loss:
Leafy greens: Leafy greens like spinach, kale, and collard greens are low in calories and high in fiber, which can help you feel full and reduce your overall calorie intake.
Berries: Berries are rich in antioxidants and low in calories, making them a great choice for a healthy snack or addition to your breakfast.
Nuts and seeds: Nuts and seeds have a fair amount of protein, are packed with healthy fats, and fiber, all of which can help reduce your appetite and promote weight loss.
Lean protein: Lean protein sources like skinless chicken, fish, lean red meat, and tofu can help keep you full and reduce your overall calorie intake. Plus they can help you build muscle which will make you into a calorie burning machine.
Whole grains: Whole grains like quinoa, brown rice, and oats are high in fiber and can help keep you feeling full and satisfied.
While no single food can target belly fat, incorporating these healthy options into your diet can aid in weight loss and contribute to a healthier overall lifestyle. Remember to eat a variety of whole foods and to focus on nutrient-dense options to support your weight loss goals. Yes it can be that simple, The overall goal is to start filling up with these lower calorie and more nutrient dense options to the point where you can’t fit or don’t even desire the higher calorie foods you’re accustomed to.
Now lets talk about the 1000 crunches you do before bed every night.
While there are no exercises that specifically target belly fat, there are exercises that can help strengthen your abdominal/core muscles. I’m sure your wondering “why do I want to make them strong if I just want the fat to go away?”. Having a strong core will tighten up and define your midsection to give you that desired “flat stomach” or “toned” look as your fat melts off. Also lets talk about those crunches, even though they are a great abdominal exercise, it’s only working on one aspect of our core. Our cores main function is to stabilize our spine so here are some exercises that specifically target the abdominal/core muscles in more ways than one:
Plank: The plank is a great exercise for strengthening the entire core, including the abdominals, back, and hips.
Dead Bugs: Ever kill a bug with bug spray? Well that’s kinda what this exercise looks like. Asides from the funny name it’s actually a great exercise to teach you how to control and stabilize your core through asymmetrical movements.
Superman/Banana: I know they sound weird but these opposing movements are a dynamic way to help you work on stability and can teach you how to stabilize your core through extension and flexion.
Farmer Walks: Ever wanted to carry all your groceries in one trip? Well this exercise will get you there and you’ll build a bulletproof core at the same time! If you want to kick them up a notch try doing them with only one hand and focus on staying as upright as possible.
Incorporating these exercises into your fitness routine can help strengthen your abdominal muscles and promote weight loss. Remember to combine targeted exercises with full-body workouts and a healthy diet to achieve your weight loss goals.
So what shouldn’t you be eating?
While we do our best to promote having a healthy relationship with food and do not believe in any food being specifically "bad" for you, there are some foods that are more optimal for weight loss goals. Certain foods can speed up the accumulation of belly fat and should ideally be limited in a healthy diet. Here are some foods to consider avoiding or limiting in order to lose belly fat:
Sugary foods and beverages: Consuming high amounts of sugar can lead to weight gain and the accumulation of belly fat. Also these foods can cause a spike in blood sugar followed by a “crash” leaving you lethargic and inhibiting the active lifestyle we aim for. So try limiting sugary foods and beverages such as soda, candy, and pastries.
Processed foods: Processed foods are often high in calories, unhealthy fats, and added sugars, which can contribute to belly fat. Choosing whole, unprocessed foods can be a healthier option for weight loss by keeping you full and satiated for a longer time.
Fried foods: Fried foods are often high in unhealthy fats and calories, which can contribute to belly fat. Similar to sugary foods, fried food can cause a large dip in energy leading to an unproductive afternoon and valuable active time lost.
Alcohol: Consuming alcohol in excess can contribute to weight gain and the accumulation of belly fat. When you drink you tank your bodies ability to metabolize protein and creates a cascading effect that leads to inactivity. The day after an alcohol filled night likely leads to a lack of energy, headaches that prevent you from being active, and a large desire for “comfort foods” that will lead to less than ideal food choices.
Remember that making sustainable lifestyle changes that support your overall health and wellness is key to losing belly fat. It's important to focus on a balanced and varied diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources, as well as regular exercise and healthy habits such as getting enough sleep and managing stress.
Ok, I just want to know how long will this take?
Well to answer that we have to ponder one thing. Why do 95% of diets fail? The answer is simple actually. People focus on the goal, lose “x” pounds, fit into those jeans, get that flat stomach, and once they achieve it they discontinue all the work that got them there. They do so because their methods were unsustainable in the long term or because they think that once they achieve their goal it’ll just stay. This mentality is why the majority fail. The real way to achieve your goals and sustain them for life is to Become The Goal. You have to become the type of person that naturally does the things that will keep that goal going, The person that makes those life changing actions into daily habits and a part of who they are achieve these goals for life. With this mentality you realize that there is no set time frame for achieving a flat stomach, or any goal you might have. There are so many individual factors such as starting weight, body composition, and lifestyle habits that there’s no way to state an exact timeframe. However, with the mentality of Becoming The Goal, time won’t matter. You will work on becoming the type of individual who is fit, has the flat stomach, six pack abs, or whatever your goals are. Remember this saying “The person who loves walking will walk further than the person who loves the destination” Focus on making sustainable changes for long-term success. Focus on loving the journey and becoming the individual you want to be. It's also important to remember that having a flat stomach is not the only measure of health and wellness. Prioritizing overall health, fitness, and body positivity can help you stay motivated and on track with your weight loss goals.
In conclusion, losing belly fat and achieving a flat stomach takes time and consistent effort. At Become The Goal, we believe in the power of building healthy habits for long-term success. By incorporating regular exercise, healthy eating habits, and lifestyle changes into your daily routine, you can achieve your weight loss goals and improve your overall health and wellness.
Remember that the journey to a healthier, fitter body is not just about achieving a flat stomach but also prioritizing overall health and wellness. Celebrate your progress along the way and keep up the consistent effort towards building a healthier lifestyle for life.
Best regards,
Jerry
Motivation is limited
Discipline is forever
