Belly fat is annoying and can be extremely stubborn but following these strategies should help fix it.
Belly fat, it wiggles and jiggles and doesn’t look good on anybody, except maybe Santa Claus. That’s because it’s guy fat. Unlike the weight that naturally accumulates around a woman’s hips, thighs, and behinds, which if you’re lucky (think Kim Kardashian and Marilyn Monroe) can accentuate your curves.
It’s not a surprise, then, that curvy fat is rooted in evolution. Back on the savannah, it was a vital storage vehicle for calories needed to nurse a newborn child. The fat was easy to carry around and easy to access when needed.
But belly fat? Except for the makers of muumuus, who needs it? But it’s also so hard to get rid of. Kind of like mosquitoes or a pesky neighbor who never takes a hint.
If you are dealing with stubborn belly fat then try these strategies to reduce it for good. #bellyfat #nofupa #fupa #belly #flattummyTweet
Why is Belly Fat So Hard to Lose?
There’s an explanation for that. Most fat resides in a layer of padding underneath the skin. Belly fat also lives deep inside the torso surrounding the viscera, which makes it much harder to get at. Age and genetics, factors you just can’t change, also contribute to belly fat’s persistence.
A large amount of belly fat is more than unsightly. It is also dangerous, raising the risk for a long list of diseases, including high blood pressure, heart disease, sleep apnea, fatty liver, and diabetes. So the reason to get rid of belly fat is more than aesthetic.
But how to flatten that stomach? Crunches alone won’t do the trick, given belly fat’s location. Fortunately, the classic weight loss strategies of diet and exercise also work to melt the stubborn visceral fat.
Eliminating belly fat is best achieved by a diet high in fiber and low in fat. This means lean sources of protein such as fish and low-fat dairy, lots of vegetables and whole grains, and very little red meat, butter, and saturated fats. Instead of sugary drinks, drink water.
So much easier said than done. But you’ll never get rid of fat, belly or otherwise, if more calories come in than you burn through activity. At home, cut down on portion sizes. In restaurants, share meals, when possible. The small plate offerings of tapas, mezze, and other appetizers make meal sharing fun in addition to fostering a moderate and healthy diet. If you can’t share a meal, take half of your order home to enjoy another day. Most restaurants make take-home portions easy.
There’s no surer way to achieve a favorable ratio of calories-in-to-calories-out than exercise. The minimum anyone should do is 150 minutes a week of moderate aerobic exercise or 75 minutes a week of vigorous exercise supplemented by strength training. Losing weight and belly fat will require more activity.
According to the Mayo Clinic, strength training may be particularly effective in getting rid of belly fat. As is high-intensity interval training. But you don’t have to limit your activity to the gym. Sports can also do the trick. While not formal interval training, the stops and starts of racquet sports such as tennis or the increasingly popular pickleball, for example, can give you some of the same benefits as formal interval training.
Whatever diet and exercise program you choose in the fight against belly fat, slow and steady wins the race. You’ll need patience and persistence to achieve results and keep the fat off. But the rewards are great in terms of better looks, better health, and the sheer fun that fitness activities provide.
Article by Frances Black is a writer and gardener living in a 200-year-old farmhouse. She was born in Michigan and has planted gardens everywhere she has lived, from New Mexico to New England.