How to Get Rid of Belly Fat – Explaining what Belly Fat is the key to Making it Easy to Lose

How to Get Rid of Belly Fat is often at the top of people’s wish lists when it comes to getting in shape and being healthy and fit.

To melt off excess tummy fat we need to focus on several elements and guess what doing hundreds of sit-ups won’t give you the results.

There are many crazy adverts, blogs and products claiming to give you a flat tummy with either one ab workout, eating a certain food or worse still, just drinking a cup of tea. Well, let me tell you as a Trainer with over 25 years’ experience I can assure you that none of those work – because if they did, we would all be showing off our flat tummies.

Belly fat, also known as visceral fat, can accumulate due to a combination of various factors. So let’ understand what causes excess fat around our bellies and what we can do to help reduce it.

Poor Diet: Consuming a diet high in processed foods, sugary beverages, unhealthy fats, and excessive calories can contribute to the accumulation of belly fat. These foods are often high in refined carbohydrates and added sugars, which can lead to weight gain, particularly around the abdominal area.

THE SOLUTION

Reduce intake of refined carbohydrates like white bread, pasta, and sugary cereals. Instead, opt for whole-grain alternatives that provide more fibre and nutrients. Read my blog here on easy ways to cut back on sugar.

 Sedentary Lifestyle: Leading a sedentary lifestyle with minimal physical activity can lead to weight gain and the accumulation of belly fat. Lack of exercise and prolonged sitting can slow down metabolism and reduce calorie expenditure.

THE SOLUTION

Exercise such as Walking and  Full Range BodyWeight Moves help increases your energy expenditure. One of the most popular belly fat workouts on Youtube with over 142 Million views is mine as I used a special mix of Cardio and body weight to get the best results.  This calorie burn helps create an overall calorie deficit, which is essential for weight loss. As you engage in exercise, your body requires more energy, and this can contribute to burning stored fat for fuel. The other workouts are shorter high intensity have an effect known phenomenon as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC), which refers to the extra calories burned during the recovery period as your body replenishes energy stores and repairs tissues. Here are 2  FREE highly effective workouts to help reduce belly fat:

CLICK HERE FOR THE  7 MINUTE BELLY FAT WORKOUT

CLICK HERE FOR THE WALKING OFF BELLY FAT  WORKOUT

Hormonal Changes: Hormonal imbalances, such as elevated cortisol levels (the stress hormone), can contribute to an increase in belly fat. Chronic stress can lead to increased cortisol production, which can promote the storage of fat in the abdominal area, this is especially the case for Perimenopausal and Menopausal Women and is often referred to as the MenoBelly 

THE SOLUTION

Practice mindful eating by paying attention to your body’s hunger and fullness cues. Slow down while eating, savour each bite, and be mindful of portion sizes. This can help prevent overeating and emotional eating. Engage in regular exercise to not only burn calories but also reduce stress and promote hormonal balance. Aim for a combination of cardiovascular exercises, strength training, and flexibility exercises. Find activities you enjoy and make them a regular part of your routine. If you are PeriMenopasue or Menopasue I have 2 Free Workouts that will help you.

Genetics: Genetics play a role in determining body fat distribution. Some individuals may be genetically predisposed to carry excess weight in the abdominal region

THE SOLUTION

While you may not be able to change your body’s natural tendencies entirely, you can still prioritize overall health. Concentrate on maintaining a balanced diet, engaging in regular exercise, getting enough sleep, managing stress, and adopting healthy lifestyle habits. These factors can contribute to improved overall health and weight management, even if you still carry some belly fat.

Age: As we age, our metabolism tends to slow down, and we may experience a loss of muscle mass. These changes can contribute to increased belly fat accumulation.

THE SOLUTION

Pay attention to portion sizes and practice mindful eating. As we age, our calorie needs may decrease, so it’s important not to overeat. Listen to your body’s hunger and fullness cues and avoid eating past the point of satisfaction. As we age, we naturally lose muscle, which can lead to a slower metabolism. Body Weight training is the best and safest way to help maintain muscle mass, increase metabolic rate, and promote fat loss.

Lack of Sleep: Inadequate sleep or poor quality sleep has been associated with weight gain and an increased risk of abdominal fat accumulation. Lack of sleep can disrupt hormonal regulation and increase appetite, leading to overeating and weight gain.

THE SOLUTION

Establish a regular sleep routine by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality. Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Use blackout curtains, earplugs, or white noise machines if necessary. Invest in a comfortable mattress, pillows, and bedding to optimize comfortAvoid consuming caffeine and nicotine close to bedtime, as they can interfere with falling asleep and disrupt sleep patterns. Additionally, limit your intake of alcohol, as it can disrupt the quality of your sleep. Read this Blog for some useful tips on How To Sleep Better 

Alcohol: Excessive Alcohol Consumption: Consuming alcohol in large quantities and on a regular basis can contribute to belly fat accumulation. Alcohol is high in calories and can lead to increased appetite and poor food choices.

THE SOLUTION

Recognize the situations, emotions, or triggers that typically lead to excessive drinking. Common triggers include social gatherings, stress, boredom, or certain environments. Once you identify your triggers, develop strategies to manage them effectively without relying on alcohol. Keep a record of how much and how often you drink. This can help create awareness of your drinking patterns and identify areas where you can make changes.

So as you can see the good news is with the right lifestyle choices and adjustments we can lose belly fat which is essential for us all to be in our best health. If you want to understand more about Visceral Fat then click here for this blog.