5 Effective ways to lose Belly Fat

A toned tummy and a flat stomach are the dreams for many. While a trim middle can be difficult to achieve without a strict lifestyle and a dose of favorable genetics, there are good reasons to reduce your belly fat—and they have much more to do with your overall health than with the way you look. While it’s not possible to spot-reduce fat on any particular area of your body, there are strategies you can use to reduce your overall body fat and thus your belly fat. 1. Watch Your Calories : Very simply, if you burn more calories than you take in, you will lose weight. A 500 calorie deficient each day will result in a loss of a pound a week. Of course that is easier said than done and there are many variables (i.e. hormones, medications) that can affect this simplistic calculation. But bottom line, you won't lose weight if you are eating and drinking too much and that includes any belly fat. 2. Non-Bloating Foods and Drink : Not only is it important to watch how much you are eating and drinking, it is also important to make sure your calories are healthier and not ones that will naturally make you bloated. Focus on foods with lots of fiber, little saturated fat, lean proteins and only whole grains instead of anything made with white flour. Watch your salt intake and stop or limit soda. 3. Cardio : Many studies show that aerobic exercise helps to get rid of excess weight. You don't have to jog to get this benefit. Walk fast, take a dance class or kickboxing class. Also, some strength training done in a circuit will elevate your heart rate just as much as steady state cardio. Find the type of aerobic exercise you like, and do that! 4. Strength Training: Adding in strength training at least two times a week is a good thing for everyone but also helps with reducing excess belly fat. The more muscle you have, the higher your metabolism, which means the more calories you burn. Be sure to work all of your muscles with either body weight or weight resistance. 5. More Sleep, Less Stress : According to a 2010 Wake Forest University study, routinely getting 5 hours or less of sleep per night increases visceral fat levels. Aim to get 7-8 hours a night. Getting less increases levels of the stress hormone, cortisol, which is linked to belly fat. Guess what else increases your cortisol levels? Yep, that's right, stress. Be sure to have strategies to reduce your stress like a hobby you enjoy, meditation or talking with a friend. "FINAL CONCLUSION" This is a quick overview of just a few things that may impact your waist line. Also, keep in mind everyone’s body is different. There are other factors that can contribute to weight loss or gain and specifically how your stomach looks. Be patient, work on the five things above and watch your middle shrink! www.drsunnygupta.com