Doesn’t it feel rubbish doesn’t it, ladies? You work your absolute hardest at the gym and eat a well-balanced diet, but simply cannot seem to shift that dreaded belly fat.
Luckily, there are a few natural ways for you to reduce this belly fat and feel much better about yourself and your body. Let’s find out why this fat is so stubborn and how you can work to get rid of it once and for all.
How is belly fat different?
Belly fat, also known as visceral fat, is a type of fat that goes around the organs in our abdomen. Whilst having some fat is a good thing for us women, reducing the amount of fat is considered to have some great health benefits. This is because visceral fat releases hormones that could lead to type 2 diabetes and other health conditions.
Visceral fat is less visible, unlike subcutaneous fat that is just under the surface of our skin. You may not be able to see it, but it is incredibly responsive to what we eat. By following targeted workouts and making changes to your diet, you can reduce this belly fat.
Also Read: How to curb your sugar cravings
Now we’ve found out a little more about what this belly fat is and why we have it, let’s take a look and find out how to naturally reduce it.
Opt for lower-calorie foods
To lose weight you need to be in a calorie deficit, it’s that simple really. What this means is that you’re eating fewer calories than you’re burning. Which would then lead to fat loss all over your body; including your belly.
Give it a go and swap high calorie, low nutrient good for low-calorie, healthier options such as:
- Whole grains
Kick carbs to the curb
Research has found that refined carbs are connected to the development of stomach fat. This is likely because refined carbs are high in calories but have almost no nutritional value.
If you’re not altogether sure what refined cards are, they’re food such as:
- White bread
- White grains (pasta, rice etc)
- Sugary drinks
- Sugary foods
Instead of these, choose more complex carbs like whole grains, fruit and vegetables.
Go for healthy fats
This may sound a little odd considering the task at hand, but we all need some fat in our diet. Having said that, not all fats are useful to us, we’re talking about healthy fats. Saturated and trans fats can be harmful to your heart health. This increases the risk of strokes and heart disease. Healthy fats are foods such as:
- Fatty fish
- Chia seeds
- Nuts/nut butter
Cut down on sugary drinks
Living on a diet that’s high in sugar can be a the main driver of weight gain, particularly around the stomach. Studies have shown that living on a diet like this may increase visceral fat by increasing insulin inflammation in the body and insulin resistance.
Without necessarily realizing, many of us consume high levels of sugar, especially in drinks. By reducing the amount of sugar in your coffee and cutting down on fizzy drinks, you’ll reduce the amount of sugar in your diet overall.
Choose lean protein
Upping the amount of lean protein in your diet may help you in feeling full for longer and reduce those sugar cravings. Additionally, it may also help decrease or perhaps completely remove fatty meats such as beef and processed meats.
Lean protein can be found in foods such as:
- Lean meat
- White fish
- Plain Greek yogurt
Eat more fruit and vegetables
Not only are complex carbs lower in calories, but you’ll also get more fiber into your diet. Studies have revealed that fiber can help regulate your blood sugar, therefore reducing the risk of type 2 diabetes.
Boost daily activity
Obviously, any form of exercise is good as this can lead to weight loss all over your body, including belly fat. Unfortunately, it’s not possible to reduce fat in particular areas. Sadly, all those planks and mountain climbers may not burn belly fat any more than other forms of exercise. However, they will certainly help to strengthen and tone your abs and give them more definition.
Increasing your activity during your day will most definitely boost the number of calories you burn. It’ll strengthen your muscles and raise your spirits too.
Here are some ways you can boost your daily activity:
- When sitting for long periods, taking regular breaks to get up and stretch
- Park further away from your destination
- If you work from an office, opt for a standing desk
- Instead of driving or public transport, walk or cycle
- Take the stairs instead of the elevator
Strength training is great as it targets building muscles, meaning it basically melts body fat. What is not to love about that, right, ladies? Muscle also burns more calories than fat does, so this would definitely boost your daily calorie burn. Strength training can also improve joint and bone health as stronger muscles would mean your body is supported and not strained. The CDC recommends two strength workouts a week.
Get HIIT into your workout
HIIT (High-intensity interval training), are periods of intense exercise with less intense activity to increase the calories you burn. For instance, a HIIT workout may consist of walking for 90 seconds, sprinting for 30 seconds, back to walking, and repeating for a set amount of time.
Also Read: The best abdominal workout for women
Research has suggested that HIIT workouts may be more effective than other forms of exercise when it comes to reducing belly fat. In addition, it’s a great way to ease yourself into a workout routine as it involves short bursts of exercise.
Do more cardio
Doing cardio workouts and getting your heart going will have you burning calories, building muscle, and reducing that unwanted body fat.
Cardio exercise can be:
- Cycling (whether outside or on an exercise bike)
Ready to burn belly fat with ease?
There you have it, ladies, 11 tips to melt away that belly fat and start feeling your best.
Of course, if you need a little extra support along the way, there is always Zotrim!
Our 100% natural formula is here to help curb your cravings, give you an energy boost, and makes you feel full for longer.
We know you can do this, good luck, ladies!