The stomach is the one area of the body where fat tends to linger -- and this fat can be the dangerous visceral fat that can lead to things like Type 2 diabetes and some cancers. While there have been many diets and exercise regimens that have promised to target specific areas for fat loss, the truth is that fat can only be lost from the body as a whole. All you need to do to achieve that is to follow a few simple steps toward a healthier lifestyle.
1 Exercise for two-and-a-half to five hours every week. Split this up by engaging in 30 to 60 minutes of exercise every day with a couple of rest days in between. This exercise should consist of moderate aerobic activity like walking or running. Add in muscle-strengthening activities such as light weight training on two days every week.
2 Remove processed sugars and starchy food from your diet. Replace with healthy carbohydrates such as fruit, beans, whole grains and vegetables. This will cut down on blood sugar levels in your body, and reduce insulin and absorption of sugar for energy storage in fat cells.
3 Switch from a low-fat or low-carbohydrate diet to a diet consisting of foods that have a low-glycemic load -- foods that release sugar slowly into the body. Forty percent of your diet should consist of fruits, vegetables and grains, and 40 percent should consist of natural fats like vegetable oils, seeds, olives, avocados, fish and nuts. The final 20 percent should be made up of protein such as chicken, beans, fat-free dairy products.
4 Sleep for at least eight hours every night. Avoid staying up late to refrain from eating unhealthy convenient food to stay awake, typically food stuffed with carbohydrates, calories and fats.
5 Drink at least 2.5 liters of water every day (87.98 fluid ounces). Water fills you up and you’ll be less inclined to reach for snacks during meals. Water also helps the metabolism by burning energy from fat stores. A faster metabolism means more calories burned.
- Include incidental exercise such as taking the stairs instead of the elevator and walking to the store instead of driving. Remember that fruit juices and hot beverages count toward your daily intake of water.
- Always seek medical advice before engaging in any physical exercise programs. Be sure to check with your doctor before changing your diet.
- Centres for Disease Control and Prevention: Physical Activity For Everyone: Guidelines: Adults
- Harvard School of Public Health: The Nutrition Source: Carbohydrates
- Science Daily: Dieting? Study Challenges Notion That a Calorie Is Just a Calorie
- New York Times: Lost Sleep Can Lead to Weight Gain
- Daily Mail: The Cheapest Way to Diet? Drink at Least a Litre of WATER a Day
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