The big questions dieters always look for answers to is, can I reduce belly fat without losing weight all over or is it possible to just lose the fat from my midsection? Sit-ups or crunches used to be thought of as the only thing you needed to do to reduce your stomach fat. Unfortunately, it is only a myth that you can lose fat from certain parts of the body. To reduce belly fat you actually have to reduce your total body fat. With the right diet and exercise plan it is more than possible to lose the fat you need to rid yourself of, to get that flat stomach.
Lose Fat with Foods
There are foods that can help you with losing body fat and other foods that will do nothing but add to your troubles. It comes down to not only how much you eat, but what you eat, is what can have an adverse out come on your ability to reduce belly fat.
One instance would be that certain foods and fluids can put stress on your body. There are two notorious stimulants known as caffeine and nicotine that will increase your heart rate and blood pressure. The body will react to these signs as a crisis. Then it wants to start saving all the calories it can, to store as fat.
The biggest reason behind this is our bodies will make a stress hormone called cortisol. This is what will cause your body to store fat around your waist. Hearth disease and diabetes have both been found linked to abdominal fat.
Your body will start making insulin to the point where it can cause more troubles. Our bodies produce insulin in order to make use of glucose. Sweets will increase the insulin in our bodies, even when our glucose levels are normal, which is why you can still feel hungry. The reason for this is that insulin drives down the blood glucose level. This will cause overeating, and result in weight gain.
The kinds of foods to reduce belly fat are nutritious, slowly-digestible foods like whole grain breads and pastas, lean meat, whole nuts, fibrous citrus fruits and vegetables, olive oil and avocados. These types of foods will help your body control insulin production and protect it from going into preservation mode.
You can also change to green tea to get that caffeine you crave in exchange for coffee. Tea not only contains caffeine to give you that extra boost in the morning, it has phytonutrients which promotes other health benefits.
Reduce Belly Fat with Exercises
A diet is just one part of fat loss, in which youll want to do. Exercising would be the other part to help boost your fat loss. Cardio and strength training are the two best types of exercises to lose body fat, since it is impossible to target your fat loss to any one part of your body. After you have reduced your body fat, then you can concentrate on your stomach muscles to reduce belly fat, and get that flat belly youve been looking for.
There are many cardio exercises, some would even seem like you were not exercising. Working your garden, swimming is another way. A brisk walk around the neighborhood or how about taking up aerobics. Just do a physical activity that you consider fun at least 20 to 30 minutes a day. Cardio exercises will tune-up your heart and enhance losing weight so you can reduce belly fat that much easier.
Strength training is as valuable as cardio exercises for fat burning, too. The more lean muscle mass you have, the easier it is to burn calories, and fat, even when your asleep. Set aside a half an hour, three times a week for strength training. Focus on different muscle groups each day. For example, the first day you could work your arms and shoulders, your abs and core on the second day, and your legs and lower body on the third day. Just be sure to rest your muscle in between days.
Another thing youll want to do to reduce belly fat, is to make sure you keep your body hydrated, especially while exercising. Your body actually needs at least 64 ounces of water a day, plus it will also help with the fat burning process.