How to Lose Belly Fat

KellyFitness, Lifestyle, Nutrition

I feel it is important to teach my clients the cause of belly fat and what it takes to lose it.

You have to be ready and willing to make the necessary lifestyle changes, if you are serious about losing your belly fat. But not to worry; that’s why I‘m here. I will guide you through the steps that will help you to lose it!

Make a lifestyle choice to eat only whole foods, eat more raw foods, and eliminate processed foods and artificial sweeteners of all kinds. Eat more vegetables and get healthy fats from salmon, avocado and macadamia nuts. Stay away from cereals, breads, prepackaged foods, sodas, energy drinks, diet foods and drinks, fast foods, and desserts containing refined sugars and carbs.

This is a healthy lifestyle choice, not a quick fix or crazy diet to lose belly fat. Eating few carbs, getting sufficient sleep, managing your stress, staying active, and getting effective workouts are the key principles that you need to incorporate into your lifestyle to lose belly fat.

There are two types of belly fat: Subcutaneous (under the skin) and visceral (around the vital organs in the chest, abdomen, and pelvis)

Visceral fat is dangerous belly fat that releases inflammatory cancer- causing compounds that are absorbed by the organs. An individual who is very thin, but doesn’t work out, may likely have visceral belly fat.  Additionally, an individual with a 35 inch waist for women and a 40 inch waist for men,  might have too much visceral fat which can lead to high blood pressure, type 2 diabetes, heart disease, dementia, and cancers of the breast, and colon. It is easy to see how important it is  to make lifestyle changes in your battle against belly fat. A low carb, high fat diet, effective workouts, and stress management will help you to lose belly fat.

High intensity intervals during your workout will help increase fat loss. If possible, choose a workout routine that incorporates high intensity exercises. Here is a great article on High Intensity Interval Training.

Major causes of belly fat

Consuming processed foods (especially foods containing high fructose corn syrup) and stress are major causes of belly fat and will prevent you from losing it.

Summary of how to lose belly fat

When you make the proper changes to your diet, reduce stress and get efficient workouts, you will lose fat throughout your entire body, including the belly.

  1. Reduce stress: Too much stress causes an overproduction of cortisol released into the body.  Try meditation: Sit down on a pillow, set an alarm for 5-7 minutes, close your eyes and take deep breaths. Try to clear your mind of everything but your breath.
  2. Lower your alcohol intake to 0-1 glasses of wine per day
  3. Eliminate processed foods and refined sugar and carbs from your diet (breads, cakes, cookies, cereal, etc.)
  4. Try to get more sunlight.
  5. Get enough quality sleep.
  6. Try High Intensity Interval Training

Disclaimer: Please check with your doctor and have it cleared before beginning any new exercise or diet program.  I am in no way a doctor, nutritionist, or registered dietician, my blog is opinion based and I do not claim to diagnose, treat, or cure any cause, condition or disease. All information provided is for informational purposes only; it is not medical advice and has not been approved by the FTC or FDA. Please always communicate with your doctor to make any decisions or changes regarding your health, as your doctor is the only one who knows what is right for you.