As the weather warms up, many of us are endeavoring to embark upon lighter (and healthier) lifestyles. What measures can we take to clean up our diets and habits?
There are a multitude of reasons why we gain excess belly fat, including lack of exercise, alcohol, poor nutrition and stress. In this article, we review the top causes of belly fat gain and how they can be combated, as well as the best actions to get yourself on the right track.
#1. Poor diet.
If you consume a low-protein, high-carb diet that includes foods like cakes, candy, sweet drinks (soda and fruit juice) and other sugary foods, this may affect your weight and belly fat. Protein is crucial to helping you feel fuller longer – when you neglect protein, you may find yourself consuming more food overall. Trans fats (like crackers, muffins, other baked foods) should also be avoided.
#2. Skipping exercise.
When you consume more calories than you burn, you will gain weight. If your lifestyle is primarily inactive, you may store more fat around your abdomen, and it’ll be harder to get rid of.
#3. You’re Stressed Out!
Cortisol is a steroid hormone that helps the body deal with and control stress levels. When we’re in high pressure situations, our bodies release cortisol which can impact metabolism. When we feel stressed, we may opt to reach for comfort foods and eat more empty calories – cortisol causes our body to store excess weight around the abdomen for later use too.
#4. Lack of Sleep.
Short sleep or lack of a good night’s rest has been linked to an excess of belly fat and weight gain. Poor quality sleep can contribute to an accumulation of abdominal fat. When we’re tired, we’re more likely to reach for quick and caloric foods for an energy boost – lack of sleep and unhealthy eating behaviors can contribute to weight gain.
How To Reduce Belly Fat?
#1. Address your diet.
Eating a healthy, balanced diet has a positive effect on your overall health. Steer clear of sugar, fatty foods, refined carbs, and foods with minimal nutritional content. Focus on filling your diet with complex carbs, lean proteins and fruits/veggies. Add more protein to your diet – protein can help you retain muscle mass during weigh loss.
Avoid alcohol or monitor your intake! Alcohol contains added sugar which can increase belly fat levels.
#2. Exercise more.
Incorporate both aerobic and strength training into your exercise routine – a combination of these types of exercises will help tackle belly fat. Exercise is most effective if cardio is combined with HIIT – high-intensity interval training that incorporates weights and resistance training.
#3. Get some sun and de-stress!
Exposure to sunlight may reduce weight gain and improve metabolic function. Engage in behaviors that reduce your stress levels – this could include meditation, mindfulness, yoga, etc.
#4. Improve your sleep.
Sleep is critical to your health and well-being, so focus on improving your quality and quantity.
