Losing Belly Fat Mission, LLC

 

 

 

 

 

 

Being overweight is not healthy, we know that. But excess belly fat can be especially dangerous and put us at risk for all kinds of health issues including insulin resistance, diabetes and heart disease (just to name a few). Gaining weight in the middle is quite common as we get older, in fact, it is quite common for women to gain in their middle after menopause. For others, belly fat may be genetic. And while we can’t fight our genes, there are strategies that we can take to reduce fat around our belly to not only look better, but improve our health as well.

 

The Dangers of Excess Belly Fat
Belly fat is considered the most dangerous because it contains what is called visceral fat. Visceral fat is dangerous because it surrounds our organs, which causes so many chronic health problems. If you have fat around your middle then there is no doubt about it, you have visceral fat. You should be especially concerned if the circumference of your waist is 35 ore more inches if you are a woman and 40 ore more inches if you are a man.

Whether you are getting older or it’s in your genes, it is possible to reduce fat around your middle and improve your health through a healthy diet and exercise plan. But not any diet plan will do. There are some strategies that are much more effective at targeting belly

fat.

 

 

 

Choosing the Right Diet Plan
There are so many diet plans out there that it can be difficult to figure out which one to follow. Some experts advocate a low fat diet while others swear by low carb. Then there are experts that tell you to give up entire food groups such as grains or dairy. The problem is, giving up entire food groups is not easy. And although cutting back on excess carbohydrates can be effective to reduce fat around your middle, you may have trouble sustaining such a restrictive diet long term.

 

Choosing the Right Carbohydrates
Instead of cutting out carbohydrates, start swapping for healthier choices. By eating 100% whole grain bread instead of white bread, and experimenting with healthy whole grains such as quinoa, you will not only be eating more nutrient dense foods, you will also be increasing fiber in your diet, which naturally fills you up.

Cutting back on sugar and fried foods is also a must to reduce fat. Excess sugar, whether in the form of table sugar, fruit juice or too many starches can wreak havoc on our bodies and contribute to excess belly fat. Instead, you want to eliminate these foods as much as possible. A good strategy with almost immediate results is to reduce, or even eliminate empty calories from your diet – especially soda.

 

Whole fruits and non starchy vegetables are also a good option. And although fruit is higher in carbs than non starchy vegetables such as greens, it is a much better choice than fruit juice because of the fiber. You might want to limit fruit to just a few servings a day, and choose fruits that are naturally lower in sugar such as berries.

 

Choosing the Right Fat
Just because you want to reduce fat on your body doesn’t mean you have to give it up in your diet, in fact, we need some fat. There are many healthy benefits to adding the right fat in our diet in moderation. It is a good idea to cut back on saturated fats by choosing leaner cuts of protein, and choose healthier, monounsaturated fats such as olive oil and avocados and as well as fats found in nuts and seeds as well as fatty fish like salmon.

 

There is no question about it, eating healthier foods is an effective way to reduce fat not only around your middle but overall. However, it is not enough to just make healthier choices, you also have to practice moderation when it comes to calorie dense food. It is also a good idea to get advice from your health care provider so that he or she can further guide you in finding the right diet and exercise plan that is right for you.

Bored of your belly? Wish it was flatter? A tighter, more toned stomach not only makes your clothes fit much better, which means you look good, but also makes you feel healthier and more confident. Yet, the road to obtaining a flatter stomach is easier than you think thanks to the following 7 killer flat stomach exercises you can do at home.

1. Abdominal Crunches: The simplest of all – and one of the staple exercises of the military – is the basic abdominal crunch. Secure your feet under your bed or sofa, or just plant them firmly on the ground and lie back on the floor keeping your knees bent. Place your hands behind your head and raise your torso to towards your knees. Return to the starting position to complete one repetition. If starting from the floor is too difficult to begin with, start with your torso already off the floor. The lower the starting position, the deeper the contraction and stimulation of your abdominal muscles will be. Perform 3 sets of 10 repetitions.

2. Leg Raises: Swing your body around and hold on to the underside of the bed or sofa using your hands. The aim of this ab exercise is to raise and lower your legs – keeping your legs extended the whole time. As before, the lower you can go without your legs touching the floor and then raising again, the deeper the contraction. This exercise focuses on the lower ab muscles to reduce belly fat in that area. Perform 3 sets of 10 repetitions.

3. Tummy Twists: Move to an empty area of your room and grab an object you can comfortably hold with both hands such as a ball or small weight. Sit on the floor with legs in front and knees bent. Now raise your feet slightly off the floor and move the object from side to side. Touching the floor at either side of your body counts as one repetition. This works the side stomach muscles. Perform 3 sets of 10 repetitions.

4. Planks: Planks are a particularly strenuous exercise to perform since they demand constant engagement of stomach muscles to build stamina and therefore burn more fat. Stretch out face down on the floor, lying on your elbows so that your head is off the floor. Now tense your stomach and lower back muscles as you raise your lower torso off the floor. Hold for 20 seconds and release. Do this 5 times.

5. Bicycle Kicks: Lie on your back. Now raise your legs and place your hand on the top of your hips, with elbows on the floor to support your legs, while they are elevated. Now begin to move your legs in a rotating fashion like you are riding a bicycle upside down. Continue for one minute. Rest and repeat three times.

6. Toe Reaches: For anyone with low mobility, limited floor space, or wishing to watch TV while exercising then this one is for you. Hold a weight in each hand – or a food can or similar – and stand with feet shoulder-width apart. Now reach down to your right foot with your right hand. Your left hand should rise towards your chest. Repeat on the other side and do this 20 times for each side.

7. Standing Twists: Drop the weights and stay standing. Put your hands behind your head (without clasping your fingers) and begin to twist your torso from side to side while keeping your legs and hips as still as possible. This works your entire core area and helps flatten your stomach. 

 

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