Belly fat. An adorable name, but to many, a not so adorable aesthetic. The fact is everyone carry’s their weight differently based on their genetics. But even for people who may not carry weight in the midsection, doesn’t mean they don’t have to work for those six pack abs. Here are some tips and tricks to start tackling the notoriously difficult to tackle stomach fat.
1. Avoid sugar – A standard diet necessity, but studies have connected high sugar intake with high abdominal fat. (Psss if you are sugar fanatic, try these sugar substitutes instead).
2. Avoid booze – Just like sugar, high levels of alcohol have been associated with adding a little extra love to the midsection. However, it’s not all bad news. Wine and beer in moderation do have a few of their own health benefits.
3. Take a probiotic – Gut health is extremely underrated and the bacteria in your gut can have an affect on your mood, immune system, and visceral fat. There are different kinds of probiotics, but the ones that help combat the fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri.
4. High protein diet – Protein helps make you feel full longer which can help curb your appetite. Studies have also shown a high protein diet can help reduce the circumference of waistlines.
5. Eat more soluble fiber – A five year study on minorities ranging from 18 to 81 showed soluble fiber (along with regular exercise) helped with visceral fat loss. Soluble fiber includes oat bran, barley, nuts, seeds, beans, lentils, peas, apples, pears, and brussels sprouts.
6. Get your HIIT on – Ab focused workouts are great for toning, but won’t do much for getting rid of the muffin top. Stick with high intensity interval workouts like burpees, jump rope, and sprints.
8. Get sleep – Sleep deprivation can mess with your two appetite hormones: ghrelin and leptin. When you haven’t gotten the recommended 7-9 hours of sleep, your ghrelin hormone (the one that makes you feel hungry) will rise while your leptin hormone (the one that makes you feel full) lowers. Try to avoid devices before you go to bed, or at least turn on the blue light filter.
9. Apple cider vinegar – Dilute 1-2 ounces of apple cider vinegar and drink up! Studies in obese men who added apple cider vinegar to their daily routine lost half an inch in their waistlines!
10. Track your progress – It’s easy to lose focus when all you have is the end goal. Keep track of the little milestones leading up to that goal. Take photos at the start, keep a daily gratitude journal of your accomplishments, and track with fitness apps or MYZONE heart rate monitor.
Need help getting started on reducing your waistline? Schedule a fitness assessment with one of Napa Valley’s Top fitness professionals today!