Every person has belly fat. Yes, even Gisele Bundchen and people with flat abs have it. So, it’s normal to have an abdominal weight. Then again, too much of it can affect your health.
The good thing is that you don’t have to spend your money just to tighten or lose your abdominal weight. The best way to lose abdominal weight is first to understand a few things about your own body.
How to lose abdominal weight is a million-dollar question, unfortunately. That’s because several companies are making more money out of it, rather than offering their customers some answers.
You may have seen TV ads for devices that can stimulate your muscles to contract over and over without having to undergo some strenuous exercises.
Have you seen an infomercial about an ab belt? It claimed that it would give the same results as having 700 sit-ups in ten minutes. Enticing, isn’t it?
The people in those ads claimed that they’d lost inches of fats around their waist by only using those products.
Unfortunately, the truth is that strengthening the abs alone using those machines won’t help. The reason for this is the fat.
For example, if you’re a heavy woman who performs hundreds of crunches every day, you may develop strong abs. Your abdominal muscles may tighten up a bit. But because of the fats, you still won’t look thinner.
Some body fats are found beneath the skin. Others, however, are inside the muscles.
That said, crunches alone won’t help you lose your abdominal weight. Neither will those vibrating belts that you see in the television ads.
The best way to lose abdominal weight is to perform cardiovascular exercises. These would include the following:
- Brisk Walking
- And other high-activity sports
It’s anything that can bring your heart rate to training zone. As long as you keep it there for 20 minutes, you can burn fats.
By losing your subcutaneous fat, your skin will look tauter. Now, when the abdominal fats decrease, your belly will appear more toned.
That said, you’ll have to perform cardio exercises, five times a week.
How much abdominal fat does your body have?
If you want to get the most accurate data, you may want to undergo a CT scan or MRI. But these tests are expensive.
To have simpler or low-cost way to check it is to get a measuring tape. Check your girth by wrapping the tape around your waist. Make sure that it’s at your belly button. The tape measure is level, and you must do it while you’re in a standing position.
The ideal waist size is less than 35 inches for women and less than 40 inches in men.
How to Lose Abdominal Weight?
As mentioned earlier, you can’t lose belly fat by strengthening your muscles alone. The keys to controlling or getting rid of it are to exercise, diet, sleep and manage your stress.
You need to perform strenuous exercises at least five days a week. Although walking does count, you need to make sure that you’re working up a sweat, and you’re breathing harder when walking. In that way, your heart rate will be faster than usual.
If you wish to get the same results but in half the time, you should get vigorous exercises like jogging and swimming. When you choose to jog, for example, you’ll have to do it for 20 minutes a day and four days a week.
On the other hand, if you’re not ready for jogging, you can exercise on a treadmill. Stationary bikes and rowing machines are also great.
If you can’t perform vigorous exercises, you could do a moderate activity. It still raises heart rate for 30 minutes. But you must do it three times a week. It can help in slowing down your visceral fat. However, you need to step up your workouts if you wish to torch your visceral fat.
The good thing is that you don’t have to go to the gym. Instead, you can go to a Zumba session or play soccer with your kids.
However, it’s a good idea to check your doctor before you even start a new fitness program. Jogging may not be right for you, especially if you have arthritis. Swimming may just be the right fitness program you can have.
Then again, it depends on your condition. Check with your doctor to know what’s the best exercise for you to lose your abdominal weight.
What’s the best diet to lose abdominal weight?
Unfortunately, you can’t find a magic diet that can slim down your middle. However, if you lose weight on a particular diet, your belly will also go away.
Several diet programs promise to help you lose belly fat. But you don’t have to follow each of them.
You can start with getting enough fiber every day. When you eat at least 10 grams of soluble fiber each day, you’ll lose your visceral fat over time, even if you don’t drastically change your diet.
So, how can you increase your fiber intake? You can eat apples, green peas or beans.
Eating a lot of protein is also ideal. Why?
As you age, your body produces more insulin, which promotes fat storage But your muscle and fat cells don’t respond to insulin properly.
With a diet rich in protein, you can protect yourself against insulin resistance.
The easiest way to increase your protein intake is to add whey protein to your meals or snacks. Protein smoothies are also perfect for your body.
It’s also a good idea to stay away from saturated fats. In a Swedish study, researchers reported that participants who ate 750 more calories in the form of sunflower oil gained more muscles but less body fat.
Polyunsaturated fats are found in seeds, fish, and nuts. They can all help you get rid of belly fat.
How about taking vinegar daily?
It may help decrease body fat, especially visceral fat. One theory is that vinegar’s acetic acid produces proteins that can torch fats.
Now, if you don’t like drinking vinegar, you could try yoga too. It’s one of the reasons several Hollywood celebrities and supermodels are performing it.
Yoga is especially great if you want a relaxation exercise and loathe running or walking. One of the reasons yoga can be the ideal way to lose abdominal weight is that it can help in lowering your stress levels.
As we all know, stress can cause belly fat.
Every person has to deal with stress. But how you can handle it does matter.
In addition to yoga, you should also learn how to relax. You can go out with family and friends. Try meditating too.
Of course, you should perform an exercise. It doesn’t have to be that vigorous. But it should be enough to blow off steam.
Exercise is a great way to de-stress so you’ll be healthier and better prepared to make informed choices for yourself.
The best thing about training is that you can resolve your being an obese person while getting rid of stress.
Yes, you need sleep to help you lose your abdominal weight. Those who sleep at least 7 hours of sleep a night gained fewer visceral fats over time.
Of course, you can’t just sleep all day and hope your belly fat will be gone in a few weeks. Sleep is only part of the picture of getting rid of your belly fat.
Unfortunately, not all of us can have six to eight hours of sleep. If you have difficulty getting enough sleep, you could start by setting a sleep schedule and stick to it. For example, you go to bed at 8pm and wake up at 5am. Do it every day.
Yes, even on weekends, you need to follow your routine.
It’s especially important to keep your biological clock steady. In that way, you can rest better.
Studies also showed that having a regular pattern of light and dark can also help. That said, you may need to stay in sync by going outside after waking up.
Keeping a sleep diary will also help. For two weeks, track your rest and sleep every day. You may write down the time you go to bed and how long you have slept. It’s also important to take note of the number of times you wake up during the night.
With a sleep diary, you’ll know your nightly sleep patterns allowing you to make changes wherever they’re needed.
And if you really wish to get enough sleep, you should stop smoking. That’s because cigarette contains nicotine, which is known to be a stimulant. It prevents you from getting enough sleep.
You should also review the medicines you’re taking. Some meds cause insomnia, especially those antidepressant drugs.
Apart from prescription drugs, you should also write down every drug or supplement you’re using. In this way, your doctor can properly evaluate all factors that may affect your sleep.
Losing your abdominal weight is never easy. But it’s simple. It may be tempting just to use an ab belt for a quick fix. Unfortunately, it’s not going to help. If you wish to achieve greatest results, you should adopt the work ethic of your grandparents. That is, you need to go out, move a lot and eat the right food.