It’s estimated that nearly half of the world’s population is overweight or obese. Obesity is a major problem in America, and it affects people of all races, genders, and ages. And now, a new statement from the American Heart Association zeroes in on that stubborn belly fat!
If you carry extra weight around your middle, you’ve probably searched “how to get rid of stubborn belly fat” more than once. The good news is that it’s not impossible, but it takes time and dedication. Here are four tips to help you lose belly fat and start feeling better.
1. Start With a Healthy Diet
If you’re wondering how to lose weight, the answer lies within your diet. But severely restricting calories, juice cleanses, and crash diets aren’t the solution. A healthy diet means eating balanced meals consisting of:
- Lean protein
- Healthy fat
- Complex carbohydrates
Sugar, alcohol, and fried food can be a treat, not an everyday occurrence. One of the best weight loss tips is to transition to a Mediterranean diet. Countless research studies suggest that this is the healthiest way to eat!
2. Add in Some Exercise
For decades, we’ve understood the connection between physical activity and health. Inactive individuals are more likely to suffer from chronic illnesses, diseases, and obesity. But there are so many tips for working out that many people don’t know where to start!
The CDC recommends 150 minutes of physical activity each week for adults. That averages about 30 minutes a day, five days per week. But it’s important to note that this is a maintenance routine, not a fat loss guideline.
The best workout routine for losing that stubborn belly fat includes aerobics and strength training. Aerobics includes a combination of running, walking, or swimming. Combine that with strength exercises like lifting weights, yoga, or resistance exercises.
Start small and increase the length and intensity in gradual intervals! If you need a boost during exercise, consider using a pre-workout. It can help you maintain energy levels and burn fat during physical activity.
3. Get Enough Sleep
The CDC recommends at least seven hours of sleep per night for adults. But with our busy schedules and constant social media updates, that can be hard to achieve. Lack of sleep won’t just leave you tired and cranky the next day, and it can also pile on the fat!
Studies suggest that sleep deprivation and belly fat have a strong relationship. One study saw a significant increase in belly fat among healthy participants when their sleep was limited to four hours per night. Even though they only gained a pound on average, that stubborn belly fat increased.
4. Manage Stress
Stress might be the sneaky reason you’re gaining belly fat! Our cortisol levels rise as part of our fight or flight reflex when we encounter stressful situations. But constantly elevated cortisol levels can lead to abdominal obesity.
How to Get Rid of Stubborn Belly Fat Explained
Stubborn belly fat isn’t just a confidence-crusher, but it can result in many health issues. Incorporating a healthy diet and daily exercise can help you shed pounds. And a better sleep schedule and stress management are essential for getting rid of fat.
Now that you know how to get rid of stubborn belly fat check out more of our articles!
What's Your Reaction?
Justin is a promoter of healthy living and a cook with a passion for making delicious food. He has worked in many different kitchens, but his true love is creating healthy meals that taste great. Justin also enjoys staying active, and loves spending time outdoors hiking or biking. He is always up for trying new things, and he loves to laugh and have fun.