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Tips For Safely Getting Rid Of Belly Fat

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Belly, or visceral fat, refers to fat cells that get packed around and between our abdominal organs, adding inches to the waistline.

Safely getting rid of the belly fat is more doable than many people realize. Inches around our middle will come off when we participate in regular aerobic exercise and consume a high fiber, low sugar, reduced carb diet that provides adequate protein, plus enough healthy fats to satisfy appetite and energy needs.

Nothing more is necessary; however, there are a few other things we can do that may enhance the fat burning process:

  • Drink two to four cups of green tea every day. Green tea is full of antioxidants called catechins that help burn-off fat cells.
  • Take in plenty of calcium and vitamin C. A hormone instructing the body to store abdominal fat is released when calcium is lacking. Vitamin C helps balance cortisol (stress hormone) spikes, and is involved in producing carnitine—a substance that morphs fat into fuel.
  • After establishing a regular aerobic workout routine, which is vital for losing visceral fat, add on two or three weekly strength training sessions.
  • Choose nuts and seeds for snacking. They are excellent sources of the healthy monounsaturated fats that give us energy, and help us feel satisfied.
  • Practice relaxation techniques regularly, such as mindfulness, Qi gong, Tai chi, breath-work, or visualization. Having constantly high levels of the stress hormone cortisol can promote the accumulation of belly fat.
  • Get adequate sleep. A shortfall of shuteye negatively affects appetite and fat regulating hormones, and stimulates carbohydrate and sugar cravings.
  • Move about frequently. If you have a desk job or generally sedentary lifestyle, keep your body energized by moving about (e.g., walk, stretch) at least a couple minutes every hour. You might also trade-in some TV or computer time for restful but active pursuits such as gardening, or woodworking.
  • Fill half your dinner plate with a variety of vegetables. Besides reducing plate space for less healthy food options, veggies provide us an assortment of fibers, antioxidants, vitamins, and minerals.
  • Stop buying heavily processed snack foods (packaged chips, cookies, baked goods). They are loaded with added sugars that stimulate weight gain and carb cravings.
  • Opt for small servings of fresh whole fruit if you must end a meal with dessert.

“Our bodies are our gardens - our wills are our gardeners.” ~ Wm. Shakespeare

Sources: Huff Post; Mind Body Green; Forbes; Rush Medical
Photo credit: Quinn Dombrowski