Now, I think we’ve all been there, ladies. You’ve been smashing it at the gym and eating a healthy diet, but that belly fat just won’t go away.
Thankfully, there are many natural ways for you to banish that belly fat. Let’s take a look into why belly fat is so stubborn, how it builds up and what you can do to get rid of it naturally.
Belly fat: how is it different from our other body fat?
Belly fat is also known as visceral fat; it is a type of fat that surrounds the organs in your abdomen. While for women, having some fat is a good thing, reducing the amount of fat around your order can have extraordinary health benefits. This is due to the fact that visceral fat releases hormones that can lead to type 2 diabetes, heart and other health conditions.
Unlike subcutaneous, which sits just underneath our skin, visceral fat is less visible. Visceral fat is also very responsive to what we eat, meaning by changing your diet and following targeted exercise routines, you can reduce your belly fat.
So, ladies, now we know a little more about what the dreaded belly fat is, let’s find out what we can do to send it on its way.
Calm down on the carbs
Studies have found that refined carbs are linked to the development of stomach fat. This is likely to be because refined carbs are high in calories but have virtually no nutritional value.
If you’re not quite sure what refined cards are, they’re food such as:
- White bread
- White grains (pasta, rice, etc)
- Sugary drinks
- Sugary foods
Instead of these, opt for more complex carbs like whole grains, vegetables and fruit.
Cut back on sugary drinks
Living on a diet high in sugar can be the main driver of weight gain, particularly around the stomach. Research has shown that living on such a diet may increase visceral fat by upping insulin resistance and inflammation in the body.
Without noticing, many of us consume high levels of sugar, especially in drinks. By reducing the amount of soda you drink and how much sugar you have in your coffee, you’ll decrease the amount of sugar in your diet overall.
Go for lower-calorie foods
The best way to lose weight, in any case, is to be in a calorie deficit. This means that you’re eating fewer calories than you’re burning, leading to fat loss all over your body; including your belly.
Try swapping those high calorie, low nutrient good for low-calorie, healthier options such as:
- Whole grains
Choose healthy fats
This may sound a little unproductive, but we all need fat in our diets. However, not all fats are beneficial to us, we mean healthy fats. Saturated and trans fats can be detrimental to your heart health. This increases the risk of heart diseases and strokes, as well as weight gain, visceral fat in particular.
Healthy fats are foods such as:
- Fatty fish
- Chia seeds
- Nuts/nut butter
Get more fruit and vegetables into your diet
Not only are the previously mentioned complex carbs lower in calories, but they’ll also add more fiber to your diet. Studies have revealed that fiber can help regulate your blood sugar. This therefore also reduces the risk of type 2 diabetes.
Opt for lean protein
Increasing the amount of lean protein in your diet may help you feel fuller for longer and reduce those sugar cravings. Not only that but 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
Exercise, exercise, exercise
Generally speaking, exercise can lead to weight loss all over your body, also including belly fat. Sadly, it’s not possible to remove fat in certain areas. So, all those sit-ups and pelvic thrusts may not burn belly fat any better than other forms of exercise. Having said that, they will certainly help to strengthen and tone your abs and give them more definition.
Making a point of increasing your activity during your day will surely increase the number of calories you burn. Not only this but it’ll strengthen your muscles and boost your mood too!
Here are some ways to easily boost your daily activity:
- If you work from an office, opt for a standing desk
- Park your car further away from your destination
- Instead of driving or public transport, walk or cycle
- Take the stairs instead of the elevator
- When sitting for long periods, taking regular breaks to get up and stretch
Add some HIIT into your workout
HIIT (High-intensity interval training), are periods of intense exercise with less intense activity to boost the calories you burn. As an example, a HIIT workout may consist of walking for 90 seconds, sprinting for 30 seconds, back to walking and repeating.
Studies have suggested that HIIT could be more effective than other forms of exercise when it comes to reducing belly fat. Additionally, it could be a great way to ease yourself into an exercise routine as it involves short bursts of activity.
As strength training targets building muscles, it basically melts body fat. Muscle also burns more calories than fat does, so this would definitely boost your daily 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.
Also Read: How to kick sugar cravings to the curb
Up the cardio
Doing cardio and getting your heart pumping 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)
Give PhenGold a go
There you have it , ladies, a whole array of ways to help you get rid of that stubborn belly fat.
If you find that you need a little support to help on your journey, that’s what PhenGold is for!
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