Damn you Summer! You came in LIKE a wrecking ball! Time to get to work....
Thankfully, shedding excess Winter weight is achievable BUT it is also a process! It requires you to make health conscious choices,. If you are determined to lose body and belly fat, you will see results. Here are some proven and effective tips on how to get you fine for the summer time!
Avoid Refined Sugar
The most popular cause of belly fat is due to excess sugar in our diet, which has been proven to show harmful effects on metabolic health. Refined sugar can only be processed in the liver up to a significant amount, and when the liver is overloaded with fructose it will be stored as fat. This especially is true when consuming liquid sugar, which is the most detrimental form of refined sugar, and is almost always stored as fat in our bodies. It is important to remember that sugar in whole fruits and honeys are natural sources of sugar, which will not have these negative effects on the body.
It is proven that low carb diets burn twice the amount of fat than low-fat diets! Low in carb diets lead to a quick reduction in water weight, as well as eliminating belly fat and lending for quick results in just a few days! Avoiding refined carbs are the most important to eliminate from your diet. Replace simple carbohydrates for complex carbohydrates, which metabolizes at a slower rate in the body, therefore burning more body fat and feeling fuller for longer.
Avoid Excess Alcohol
Depending on the type of alcohol, there are some benefits! However, it will take a turn for the worse if you drink frequently and excessively! Studies show that drinking too much alcohol is a factor of higher body and belly fat. Try to limit alcohol consumption to one glass a day, or save it for an occasion!
Get Plenty of Sleep
Sleep is extremely important in regards to overall health, especially when it comes to weight. Studies who that people who do not get enough sleep each night gain more weight! Make sure every night you are getting at least seven hours of quality sleep in a comfortable temperature and a dark space.
Aerobic exercises (cardio) are one of the most effective ways to improve overall health and boosts fat burning in the body. According to Cosmopolitan magazine, high intensity and interval training is the most beneficial way to reduce belly fat! Regardless, cardio is one of the most helpful methods in burning belly fat, and with consistent cardio regimen of 20-30 minutes day you will increase your resting metabolic rate, and burn more body fat.
In order to gain muscle, it is important to include strength and resistant training into your exercise regimen. Studies have shown that strength training is the leader in decreasing body and visceral (surface) fat! When you begin strength training, take it slow and increase the weight once you get stronger, avoiding strain and injury to the body.
Power of Fiber and Protein
Protein and fiber are important nutrients to include in every meal to control weight loss. Consuming foods high in protein and fiber release the hormone PYY, which decreases appetite and helps you stay full! Protein and fiber also raise your metabolic rate, therefore burning fat and maintain muscle mass. Studies show that people who eat high protein and fibrous foods tend to have less abdominal fat than those who eat low protein and fiber diets! Good sources of protein include fish, lean meat, eggs, nuts, and nut butters.
Eat Lean Meats
Eating lean meat and fatty fish are incredibly beneficial to the body. Lean meat and fish are great sources of protein and nutrients and studies show that including lean meat will help reduce visceral fat and overall body fat! Aim to have at least one source of lean meat in every major meal, and to include wild fish in to your diet at least two times a week.
Drink Green Tea
Drinking tea has been shown to have a plethora of healthy benefits to the body, and green tea is especially a healthy beverage to include in your diet! Green tea contains some caffeine and the antioxidant epigallocatechin gallate, popularly referred to as EGCG, which is proven to boost metabolism and fat burning around the stomach.
Change your Lifestyle
One of the best tips to keep body and bell fat under control is to alter your lifestyle and make healthier habits. In order to see and keep these results, it is important to make health conscious choices that will benefit both your mind and body! You will feel more energized, and may prevent disease and health issues in the long run.