Click here to listen to episode 24 of The Diabetic Toolbox Podcast, Losing Belly Fat the Healthy Way
Looking cute in a bathing suit isn’t the only reason to be concerned about belly fat. Packing on excess pounds around your middle raises your risk of high blood pressure, heart disease, diabetes, and certain cancers. It is especially dangerous when your spare tire includes visceral fat surrounding your heart, lungs, liver, and other organs.
However, keep in mind that you can have too much visceral fat even if you’re thin, so measure your waistline to be sure it’s under 35 inches for women and 40 inches for men. Hormonal changes, a sedentary lifestyle, and mindless eating all play a role in promoting weight gain around your middle.
However, you can reduce this unhealthy fat with simple lifestyle changes. You probably know that spot reduction is a myth, so I want to encourage you to get rid of the tummy trainers and plastic workout suits; they may offer temporary weight loss, “the weight loss is simply from a loss of fluids – not fat. It is a very temporary weight loss and is not a healthy weight loss. When you eat or drink again, your body weight will return to its original state.” To lose weight and keep it off, including in your belly, you must make the necessary lifestyle changes. The tips we will discuss today will help you get started in the right direction.
First, be sure to take an honest look at what you are eating. Empty calories can creep up on you and sabotage your weight loss goals. Keeping a food journal will help you to stay on track. Make sure that you are including healthy proteins in your diet. Protein can help you lose weight including belly fat by allowing you to stay full longer. Try to get 30% of your calories from lean proteins like fish, beans, Greek yogurt, and other low-fat dairy products. Plus, your body can digest protein more effectively if you consume it throughout the day instead of saving it for one big meal.
Ask yourself, how many minutes of heart-pumping cardio activity are you logging each week. Cardiovascular activities like walking, jogging, and swimming will reduce overall body fat. Stick to a regular schedule with at least 30 minutes of moderate exercise at least five days a week. Including two to three days of weight or resistance training each week weight training will help you to boost your metabolism and burn more calories while your body is at rest, allowing you to lose weight naturally.
This last tip is one that I do not believe we pay enough attention to, and that is sleep. Researchers call sleep nutrition for the brain. Ensure you are getting enough sleep; a consistent sleep schedule of about 7-9 hours can help you stay trimmed. Getting enough sleep will also help you to manage your stress; tension can trigger hormones like cortisol that encourage fat storage. Learn to relax by taking a walk, deep breathing, or meditation.
Not paying attention to the circumference of your belly could be dangerous for your health; you can protect yourself from the effects of belly fat by staying active, getting 150 minutes of moderate heart-pumping activity each week, and eating a nutritious diet using your food journal to keep track of what you are eating and how you feel after you eat and getting enough sleep. These natural remedies will help eliminate foods and habits that zap your energy and interfere with your weight loss goals.
With Love & Peace,
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