It's a common misconception that weight loss is all about diet and exercise. In reality, only one-third of your success will come from changing your eating habits, while the other two-thirds come from implementing a fitness routine into your life.
MPower Fitness Coaching believes in the power of fitness and good nutrition. We are confident that you will lose even the most stubborn belly fat with regular exercise, healthy eating habits, and the right mindset.
This blog post discusses the most effective ways to lose belly fat to live a healthier lifestyle!
What is Belly Fat, and Why is it so Stubborn?
What exactly is belly fat? As you might have guessed, this is the excess weight around your stomach area. This usually starts to accumulate in everyone during middle age (40's).
It can also be caused by stress or depression, which also induces weight gain.
As time goes on, if it isn't dealt with, it can lead to other health issues.
Belly fat is also the most difficult fat to get rid of. Your body was not meant to carry around excess weight; this will make it work harder and become sluggish, making the problem worse.
What's dangerous is that this kind of fat puts you at risk for heart disease and diabetes (which is also the leading cause of weight gain), not to mention sleep apnea and high blood pressure.
If you're wondering why it is so difficult to get rid of, it is because this type of fat doesn't cling to your muscles or bones; it clings to your internal organs. It also typically attaches itself deeper in the belly area than other kinds of fat.
So what can you do about it? Your MPower Fitness trainers offer these pieces of advice:
- Make sure you're getting enough sleep.
Studies have shown that adults who get fewer than six hours of sleep per night are more likely to be obese. One reason for this is that your body's metabolism slows down when you don't get enough sleep. This means your body isn't burning calories as efficiently, and it will lead to weight gain. Also, sleeping helps release hormones like endorphins and serotonin, making you feel happier and more relaxed. These hormones also help control your appetite, making it less likely for you to overeat.
2. Engage in cardiovascular workouts.
Cardio exercises like running offer a great workout for your body. It will help lower your blood pressure while increasing your heart health overall, which will allow you to live a longer, more active life. It also contributes to weight loss by increasing your metabolism and burning calories. As a bonus, it will help you sleep better at night too!
You can choose to enroll at a gym like MPower Fitness in Chino, CA. Here, we can help create an exercise routine targeted at your fitness level and health goals.
We offer a simple, efficient workout for cardiovascular health and endurance. More importantly, our trainers are always available to answer any questions about exercise and nutrition.
3. Eat smaller meals throughout the day.
Studies have found that people who eat five or six small meals per day are less likely to be obese than those who eat two or three large meals. This is because it promotes a faster metabolism, which burns more calories and keeps your blood sugar levels from fluctuating rapidly.
4. Lift weights and do strength training
As we age, our metabolism slows down, and we start to lose muscle mass. This will only make it harder for you to keep off excess weight and lose belly fat, so staying active is important!
Strength trainers like those at MPower Fitness will help you build muscle and lose weight by increasing your metabolism.
Muscle building and strength training are important to weight loss and overall health because it:
- Improves your metabolic rate by keeping your muscles toned - Increases the amount of lean muscle tissue in your body, which burns more calories even when you aren't moving
- Helps lower your blood pressure
- Helps you burn fat for longer periods
Doing strength training is also helpful because it builds muscle, which increases your metabolism. This means that you will be able to eat more calories throughout the day without gaining weight. It's a win-win!
It's highly advisable to enroll in a gym with trained fitness coaches if it's your first time lifting weights. The reason for this is that you can get professional advice on proper weightlifting techniques. This will allow you to get the most out of every workout and avoid injury!
Exercising is an integral part of a healthy lifestyle. With these tips, it can be easy to lose belly fat and keep it off!
5. Drink plenty of water throughout the day.
Staying hydrated will keep your metabolism running efficiently. It also keeps you feeling full and satisfied, which means that you're less likely to snack on unhealthy foods throughout the day.
Adults are advised to drink about 64 ounces of water each day, which is about eight-ounce glasses. You can choose to drink less if you are not thirsty, but it's best to stay hydrated throughout the day.
It's also ideal to bring a water bottle when you work out inside the MPower Fitness HQ or outside if you choose to take a walk, jog, or play sports.
6. Eat vegetables and whole grains often.
Researchers say that people who regularly ate foods high in fiber had a lower body mass index. In addition, those who consumed the most fiber gained less weight over time than those who ate less of it. Fiber has also been shown to reduce appetite and help you lose belly fat.
MPower Fitness also offers nutritional counseling to help you lose weight more effectively — and keep the fat off for good! The power of fitness goes hand in hand with good nutrition, so it's best to take advantage of both.
7. Avoid processed foods.
Processed foods can alter insulin levels and cause an increase in belly fat. They also typically contain added sugars which will increase the risk of obesity. Processed carbs are digested quickly by the body, which will lead to weight gain because they aren't being used, and they will be stored as fat instead.
To avoid this, eat whole foods like potatoes, apples, bananas, and other fruits. This will provide you with the nutrients that you need to lose weight.
Additionally, some cooking methods are better than others when losing belly fat or maintaining a flat stomach.
8. Commit to your fitness goals.
Stay motivated by setting small achievable targets for yourself (exercising three times a week) and big ones too (running a 5k race) so that you have something to aim for.
Set a goal and work towards it, whether it's losing a few inches or several pounds - you'll be proud of yourself when you've achieved your goals!
9. Get rid of stress because it can cause weight gain.
Stress is known to increase cortisol levels in the body, which increases the glucose levels in the blood. Studies have shown that cortisol can increase fatty tissue around the belly, which increases abdominal fat.
Make sure you find time to relax and clear your mind instead of constantly worrying about things. This will help reduce stress levels and lower cortisol levels too!
10. Be patient with yourself.
Weight loss is not quick or easy. At MPower Fitness Coaching, we always tell our clients that there's no magic solution to weight loss. You'll need to put in the time and the effort and make real changes in your lifestyle if you want to achieve your weight loss goals.
Don't beat yourself up if you slip up, but remember that the smallest change towards a healthier lifestyle can make the biggest difference - you will soon see the power of fitness in action!