How is my Fitness Family doing? I can say things are really jumping in our FREE online fitness accountability group. Ladies are asking questions, sharing weight-loss advice and putting in the work to maintain good health. If you haven’t joined us, you should. Great part about it is that it is 100% FREE. Can’t beat that.
One common question that inevitably comes up in the forum from a new Femme Fitale Fit Club member is how to get rid of belly fat. This is a common trouble area for many people so it only made sense that I break it down for y’all so you know how you can get rid of your belly fat for food.
It will require discipline, consistency and effort on your part but I guarantee if you follow these steps you will get rid of yours and keep it off in no time flat. Let’s get into to.
Watch my video here where I talk about it.
What makes up belly fat?
You store 2 types of belly fat in your abdomen area subcutaneous fat (fat that lays on top of your abs and can be easily pinched) and visceral fat which surrounds your organs. The deadliest of these two types of fat is visceral fat because it collects toxins that affect the way your body works including a chemical that boosts your chances of heart disease and diabetes.
Subcutaneous fat is what makes your belly protrude. Women of childbearing age tend to carry more subcutaneous fat than men around their hips, buttocks and midsection.
What causes belly fat?
There’s a host of factors that cause belly fat including:
- Lack of sleep
- Poor eating habits
- Sedentary lifestyle
If you participate in any of these activities or lack thereof on a regular basis you may have noticed your midsection growing outward which isn’t good.
Why excess belly fat is not good for you?
When you carry an excess of belly fat around it predisposes you to chronic diseases like diabetes, hypertension, COPD and heart disease. The visceral fat found internally and around your internal organs products a chemical which could predispose you to these diseases if there is an excess of it.
How big should my belly be?
For women your belly should measure no more than 35 inches.
For men your belly should measure no more than 40 inches.
Anything bigger increases your risk of the chronic diseases mentioned earlier.
How to measure belly fat?
The best way to measure belly fat is with a tape measure. Take the tape measure and wrap it around your torso so that it crosses over your belly button. The tape measure should meet at your belly button. Record your starting number in inches (hopefully less than 35 inches).
After following these tips for 30 days measure your belly fat again and record that number. You should see at least a 1-inch reduction in your starting number if you follow my tips below to a tee.
Sidenote: If you step on the scale you may also find you are losing some pounds along with the belly fat. WIN!
How to get rid of belly fat for good?
These tried and true tips will ensure you maintain a healthy circumference around your waist for good if you follow them consistently.
High Intensity Interval Cardio Training – crank up the treadmill, incumbent bike or go to your favorite Zumba class and go all out when you work out in intervals. Get that heart rate up for at least 30 minutes. Not only is it good for a healthy heart, the extra calorie burn will inevitably burn fat from around your midsection as well as all over and you will see inches disappear from your waist in no time. Participate in HIIT cardio training at least 3 times a week for fast results.
Stop adding salt to your food – Sodium promotes hypertension as well as water retention especially around your midsection so avoid adding salt to your food and read labels to ensure the food you choose to eat isn’t packed with too much sodium which will promote belly bloat.
Destress – stress produces a hormone called cortisol which promotes fat storage in your belly. It is released when you are stressed and the way to combat it is to destress. Walk your neighborhood, pray, meditate, do yoga or exercise. All of these are great ways to bust stress and decrease your midsection.
Eat fiber – fiber is good for you because it fills you up so you are inclined to eat less junk food plus it helps with relieving constipation which can promote a big belly. You should be doing a #2 daily at least 2 times a day. If you are going less than that or only doing a #2 a few times a week definitely incorporate more fiber in your daily meal plan such as fibrous vegetables, fruit with the skin such as apples with skin, and beans.
Drink plenty of water – water not only keeps the body hydrated, since it is zero calories, it burns more calories to digest than what you are consuming. Can you say “calorie deficit”? That’s what you want to get trim abs. Water also flushes out toxins and helps eliminate belly bloat for flatter abs too.
Eliminate processed food – if the food comes in a box or has a shelf life of a week or more it is more than likely PROCESSED. Don’t eat it and remove it from your pantry at once. It has a bunch of preservatives and chemicals to sustain it living on shelves for MONTHS and that isn’t good for your body. When you eat this food it is more than likely filled with sodium, unhealthy fats and added sugar which is a recipe for disaster for your midsection. Avoid it at all costs. Prepare your food from scratch instead. It takes more time but you know what you put in it and your midsection will thank you for it and be slimmed down in no time flat (pun intended).
Get your sleep on – get at least 6 to 8 hours of sleep a night to start experiencing a reduced waistline. Your body heals and regenerates cells while you are sleeping and when you shorten this process it wreaks havoc on your stress level, cortisol production and midsection. DVR your favorite show and hit the hay to get your sleep in.
Follow these surefire techniques to reduce belly fat and you will see results as quickly as 30 days of adopting these methods. My stomach is flat and this is how I ensure it stays that way. There are no shortcuts to what you want. You must follow a healthy regimen to get healthy results.
Here are some foods to add to your daily meal plans to promote burning belly fat.
Here are some foods to avoid in your daily meal plans that promote belly fat.
As mentioned earlier, you want to not only incorporate rigorous cardio exercise called HIIT to burn extra calories and belly fat, these ab exercises help to develop the muscle in your abdominal area so that when the fat is gone, the six pack is apparent.
Try this HIIT workout by POPSUGAR Fitness to burn the excess fat covering your six pack abs.
What methods do you use to get rid of belly fat and maintain a flat tummy?
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Harvard Health Publications: “Abdominal fat and what to do about it.”
Mayo Clinic: “Belly fat in women: Taking — and keeping — it off.”