3 Ways To Trim Unwanted Belly Fat

belly fat weight loss If you’re like many other people, losing the fat around your midsection is the biggest problem area in your weight loss journey. You’ve watched the numbers on the scale fall, but haven’t seen a corresponding loss in belly fat.

Or maybe you haven’t yet started to lose weight and you know you need to. It’s no secret that obesity continues to rise. You don’t have to read scientific data, or research studies to know, a simple look at a random group of people walking down the street in your town reveals this. The facts only reinforce what most of us already know.

According to the Center for Disease Control and Prevention (CDC) the rate of obesity between 1980 and 2000 doubled among adults and children and scarily has tripled amongst adolescents. This translates to 60 million obese adults in the United States. That’s a staggering thirty percent of the population.

Not only is obesity unattractive, more importantly it’s seriously bad for your health. The facts on children and adolescent obesity are even of greater concern. This means significantly more years that these children’s, but soon to be adults’, bodies are living with the dangerous health effects of obesity.

According to more and more research obesity increases the risk for a number of not just debilitating but sometimes terminal diseases. From heart disease to cancers, being overweight and obese can wreak havoc on your body, often as a silent assailant.

The National Institute of Diabetes and Digestive and Kidney Disorders (NIDDK) say that obesity can lead to the following health problems.

Health Problems from Obesity:

  • Type 2 diabetes
  • Coronary heart disease and stroke
  • Metabolic syndrome
  • Certain types of cancer
  • Sleep apnea
  • Osteoarthritis
  • Gallbladder disease
  • Fatty liver disease
  • Pregnancy complications

What is your current weight? Could you lose a few pounds? Chances are if you’re like most other Americans you could benefit from losing weight. The NIDDK also says that losing just ten to twenty pounds can make a real difference in your risk for getting these serious diseases.

Where’s Your Fat Being Stored? Discover Belly Fat Solutions

We all have our ‘weak’ spots for fat and flab. If you’re a woman chances are you tend to keep this extra fat right around the mid-section or your belly. Men also suffer from excess belly fat.

Not only is belly fat unsightly and at times uncomfortable, belly fat is also an indicator of more serious health problems lurking. That is, fat around the belly or mid-section is one of the more dangerous types of fat to have.

Belly fat is also known as visceral fat. Visceral fat is also called organ fat or intra-abdominal fat. This fat lies in close proximity to the vital organs of the body. This is a real concern.

When fat is stored close to the vital organs it’s easier for this fat to get into the bloodstream and circulate through the entire body. This leads to problems such as clogged arteries, hypertension, and even problems with metabolic functions in the body.

If you have belly fat it’s essential to take the steps necessary to get rid of it for good.

3 Simple Steps to End Belly Fat Now

If you’ve ever joined a gym or the YMCA you’ve surely noticed the regulars who go there (that is if you attended somewhat regularly). Maybe you’ve noticed some people who run on the treadmill for more than an hour or those who are going up and down on the elliptical trainer sweating profusely. I noticed years ago that some of these people who are obviously working out very intensely still for some reason have belly fat. This observation brings us to the first step to lose unwanted belly fat.

1. Burst Training Instead of Long Distance Cardio

Burst training, also known as interval training,  is not what these people we see giving it their all on the gym machines are doing. Burst training will help your body become a fat burning machine. Burst training consists of exercising at 90 to 100% of your maximum effort for 30 to 60 seconds; slowing it down to low impact for a recovery period of just 30 to 60 seconds and then bumping it back up again.

If you’ve been spending hours on the treadmill and not seeing any results, it’s because long distance cardiovascular exercise can decrease testosterone and raise your stress hormone level, cortisol. Increased levels of cortisol stimulate the appetite, will increase fat storing, and slow down or inhibit exercise recovery.

If you like to exercise outside in the fresh air, try going to a track or a trail at a park and alternate between sprints and either jogging or walking. If you prefer working out at your home or a gym, try burst training on a spin bike. Repeat this cycle four to six times, for three days a week, and you’ll see results. Belly fat will seem to melt away – as long as you follow the next two tips as well.

2. Burn Fat with These Real Foods

Here I go again with the real foods. This is a vital component to longevity, optimal health and vibrant living you simply can’t skip. Eating real foods instead of fake foods is one of the best (and easiest) things you can do for yourself and your loved ones.

Real foods are the ones that God gave us at the advent of creation. The vegetables, fruits, seeds, clean meats and fish, legumes, and more that are grown in healthy, rich soils without any chemicals added.

Fake foods are what you want to avoid at all costs. These are most of the foods you’ll find at your local supermarket. Bagged, boxed, frozen, items loaded with unhealthy additives and preservatives you don’t want to be putting into your body.

Focus on eating real foods, especially veggies, when you’re trying to lose belly fat. This will help not only get rid of the unwanted visceral fat but also give your body the vital nutrients it needs to function properly. Believe me, you’ll feel and see the difference when you make the switch from fake foods to healthy real foods.

You also want to focus on eating real foods that are high in fiber:

Stay away from sugar when you trying to lost belly fat–even hidden sources of sugar like grains. All grain are not bad (especially sprouted or gluten-free grains) but they won’t help you lose weight or recover from a health condition. So focus on vegetables and fruits that are low in sugar and high in fiber (like raspberries in the chart above).

Another surprising real food that has been shown to boost metabolism? Cayenne pepper! Hot peppers will increase your heart rate, make you sweat, and boost your metabolism at the same time. They are also one the best foods to reduce inflammation in your body.

3. Supplement with Fucoxanthin

You may not have heard of this brown seaweed called wakame in Japan yet, but you can bet you will soon. In a Japanese study at Hokkaido University led by researcher Kazuo Miyashita, PhD, fucoxanthin was shown to promote fat burning within the fat cells in animals.

Fucoxanthin fights fat in two ways; first it encourages the action of protein, UCP1, that causes fat oxidation and is found in the type of fat that surrounds organs. Secondly, fucoxanthin promotes DHA production in the liver. Increased DHA, an Omega 3 fatty acid type, can help with decreasing bad cholesterol or LDL.

No matter what your age is, if you’re overweight or obese the time to make the changes to get healthy is now. If you follow these three easy steps you’ll lose belly fat that may have been hanging around for years in less time than you may think.

The longest journey begins with a single step, so take that step today. Get moving, eat real foods for life, and supplement with fucoxanthin to get rid of dangerous visceral fat.

Top 10 Muscle Building Foods

To get you started, here is my list of the top ten foods to help you gain more muscle mass and strength.

If you’re training your brains out and eating mindlessly, you’re holding yourself back. 

1. Lean Beef

This should be a staple of your diet if you want to gain muscle mass. Lean beef is loaded with all sorts of things conducive to muscle growth, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news – a 3oz serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories.

2. Skinless Chicken

Like beef, chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.

3. Cottage Cheese

Not many people know this, but cottage cheese is almost entirely pure casein protein. Casein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for people who have no choice but to go long periods without eating. Cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients.

4. Eggs

Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. They provide the most value for your money. And eggs are not harmful for your health, as numerous studies have already shown.

5. Whey Protein

There is a reason why whey protein supplements are the most popular supplement in the fitness industry: they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. For the rest of us, a scoop in our shakers right after our workouts can be very effective for muscle mass gains. It’s important that you still get high quality protein from whole foods, and use whey protein as a boost.

6. Tuna and Other Fish

Fish are high in protein, low in fat, and rich in omega-3 fatty acids. The omega-3s are essential because they aid in fat loss and ensure the proper function of your body processes, such as your metabolism.

7. Oatmeal

Oatmeal is an great source of carbohydrates due to both its low glycemic index (GI) value and the fact it is minimally processed. The benefits of a low-GI diet include:

 

  • Better micronutrient profile and more fiber
  • Increased satiety
  • Decreased hunger
  • Lower subsequent energy intake (second meal effect)
  • Fat loss

 

In short, low-GI foods can enhance fat loss for those looking to lose weight, and provide a constant source of carbs for muscle preservation.

Wait, aren’t carbs bad? Not if you do them right:

Your Complete Carbohydrate Prep Plan

8. Whole Grains

Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels and overall health. In particular, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

9. Fruits and Vegetables

Fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide to aid in proper digestion and nutrient uptake.

10. Healthy Fats

I know the thought of consuming fat makes some of you shudder, but good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth hormones), which helps drive muscle growth and strength gains. In addition, fats are needed for many important maintenance functions. Polyunsaturated and monounsaturated fats are the good fats. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids.