3 Effective Ways To Lose Abdominal Fat & Keep It Off

Are you intrigued by those TVCs claiming to know ‘the secret to getting a flat stomach? Do you consider buying into the latest workout DVDs because they promise you a toned midsection?

You’re not alone. Of all the changes people wish to achieve, losing abdominal fat is in the same league as bigger arms (for men) and slimmer thighs (for women). It is of particular concern because it is among the most dangerous types of fat.

According to Harvard Health Publications, abdominal fat has been linked to increased risk for cardiovascular disease and diabetes. In women, it is also linked to gallbladder surgery and breast cancer. Weight gain around the midsection could also be a sign of high cortisol level (high stress level) and inflammation.

The good news? That pesky pooch can be cut down to size. Here are some effective ways to beat the bloat:

Eat healthy

Losing belly fat by starving yourself, ironically, leads the body to store more fat because it decreases your metabolism. Low-calorie diets are effective; however, when the hunger pangs become regular, the diet becomes challenging and at the first chance, you can start binging. Emphasis certain foods, such as whole grains, vegetables and lean protein. Limit saturated fat, and eat moderate amounts of monounsaturated fat – found in olive oil and walnuts – instead.

Savory Living says that turning healthy eating into a rewarding lifestyle is possible, but to do it long-term you need to change your attitude towards what and how you eat. You can learn more about nutrition through healthy eating classes and pick up the food ideas you need to succeed. By learning how to pick snacks and meals that match your eating preferences, you’ll learn how to flavor your food so you don’t get bored with healthy eating.

Reduce daily stress

High stress level can prevent you from losing weight – or even add flab. Every time you have a stressful day, your brain instructs your cells to release a surge of cortisol, which signals your body to replenish energy even though you haven’t consumed many calories in this state.

And your body keeps releasing cortisol as long as the stress lasts.  Over time, cortisol encourages your body to store abdominal fat. So when you’re feeling worked up, take a 5-minute break and focus on breathing. Close your eyes, place a hand on your belly, and slowly inhale, feeling the breath in your abdomen and working its way to your head. Relaxing with deep breathing mitigates the effects of stress by lowering blood pressure and cortisol level.

Adopt regular physical activity

Many women believe that to lose belly fat, they must go on a crunching spree. Although crunching will help build your abdominal muscle, it has nothing to do with losing belly fat. To achieve a flat stomach, work in some aerobic and cardiovascular exercise between planks, crunches and sit-ups.

Also, make your central activity fast-paced weight training. Metabolically demanding weight training is better at burning body fat, balancing hormones and reducing the risk of developing cardiovascular disease. Circuit and interval-weight training are a few examples.

To lose abdominal fat and keep it off, aim for slow and steady weight loss – up to 1 kg a week.