Belly fat doubles your risk of death.
As alarming as that statement is, it’s true.
Belly fat is always undesirable in so many ways: it messes with your wardrobe, your self esteem, and on a much more serious level, it can jeopardize your health when it begins to pack in around your internal organs even doubling your risk of death.
Getting rid of belly fat is a great goal to have when you want to look and feel great, but it’s generally more difficult than most people think.
Use our guide to say goodbye and get rid of your stubborn belly fat for good and lower your risk of heart disease, diabetes and death.
Know Your Belly Fat:
We know you’re already pretty intimate with your body fat. But the first step to conquering anything — even belly fat — is knowing what it is and why it’s there.
Two kinds of belly fat take up residence around your middle: subcutaneous fat literally gets under your skin.
This is the stuff you squeeze into your jeans or pokes out over the waistband of your skirt.
Visceral fat is deeper. Visceral fat settles around your internal organs when there’s no more real estate in the subcutaneous area. Visceral fat has been linked to type 2 diabetes and heart disease.
Feeling motivated yet to get rid of your belly fat yet?
Spot Reduction Is NOT An Option for getting rid of belly fat
Get the idea of spot-reducing fat out of your head right now. Doing crunches until you’re blue in the face won’t make your life easier or magically evaporate that belly fat. No matter how often this is stated, you’ll see those doing hundreds of sit ups to try to get rid of their belly fat.
Your body burns calories and fat at the same rate throughout the body. Crunches are great for building muscle, but ultimately you need to get moving, which brings us to our next point.
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Cardio, cardio, cardio!
We can’t say it enough. Get moving and get that heart rate up if you want to see results. This will strengthen your heart, and your body will begin tapping into excess fat stores all over for energy.
Cut the Calories
Aim to keep your calorie intake at or under 2,000 calories per day.
Required calorie intake can vary from person to person, depending on age, weight, activity levels, and weight loss goals.
For example: Michael Phelps has almost zero body fat as a professional swimmer, but his Olympic training lifestyle required him to consume upwards of 12,000 calories a day!
This is because Phelps was consistently training so hard that he burned off just about everything he ate.
See your doctor or a nutritionist to understand the amount calories your lifestyle requires for you to function, and how many you need to be cutting to begin seeing results.
Miss No Meal!
Seriously. Don’t skip or skimp on meals.
Cutting calories is required in order to see weight loss, but if you skip meals altogether, your body will go into starvation mode and begin storing what you DO eat as fat.
Eating small meals throughout the day keeps your metabolism on its toes and your body energized for your working out and every day functions.
Find That One Thing
We all have that one thing that holds us back from dieting successfully or reaching our health goals.
Maybe your day can’t happen before that caramel latte, or you look forward to reaching into that cookie jar when you get home. Some people need their mid-afternoon soda or keep candy in their desk drawer. These are habits that could potentially hold you back from being healthy.
Find your One Thing and be prepared to go without it, but build in one cheat day every week where you can indulge. This keeps you sane without overdoing it!
Keep It Simple to Get Rid of Belly Fat
Eating healthy is easier than it seems. Remember your food pyramid from elementary school? Stick to that.
Tweak it to contain lean protein, ZERO processed sugars, and plenty of fiber from whole grains, fruits, and veggies. Don’t forget to drink water like it’s going out of style!
Stay motivated on your road to weight loss and read about how you can Stick To Your Weight Loss Resolution!