BELLY FAT – HOW TO LOSE IT!

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio)

Getting rid of your abdominal fat is important for more than just vanity’s sake.  Excess abdominal fat – also known as visceral fat – surrounds your liver and other organs and is extremely unhealthy.  Even those who are of healthy weight but have excess belly fat have an increased risk of health problems.  So, if you see your belly expanding, you may want to take action!

A few tips on attacking belly fat and stopping it before it gets out of control are:

  1. Incorporate more HIIT workouts into your routine

High-Intensity Interval Training (HIIT) is the one type of workout proven to help you lose belly fat.  It is the most effective way to lose overall body fat, which is necessary if you want to lose your belly bulge.  Add these types of workouts in at least twice a week if possible.  Be sure you check with a trainer at Prescription Fitness before trying this intense form of workout.

  1. Eat more of these foods (in moderation please)
  • Avocado, nuts and nut butters, seeds, and olive oil.
  • Blueberries – proven to diminish belly fat
  • Pineapple – contains an enzyme that helps ease digestion and banish bloat
  • Pears, berries, veggies, beans, and whole grains – have high fiber so they help keep you feeling full longer
  1. Don’t Lose Sight of Your Macros

It is not imperative that you give up carbs and go super crazy with a protein-only diet or any other fad diet.  Instead, consider using the macro trifecta when putting your meals together:   proteins, complex carbs, and healthy fats.  When you include all three in your meals you will feel more satisfied in the short term so you will end up consuming smaller portions and feel fuller in the long term which means you will consume fewer total calories.

  1. Get stronger with weights

HIIT workouts burn calories, which is great but if you have lean muscle mass, you’ll burn even more fat and calories in the long run. In order to build lean muscle mass, you need to include strength training in your fitness program.  Aim for 3 sessions a week.  Again, a trainer at Prescription Fitness can assist with putting a plan together.

One thing you don’t want to waste your time doing is focusing on core-specific moves.  Instead focus on moves such as burpees, thrusters, and mountain climbers (to name a few) that work multiple body parts while engaging your core.

  1. Don’t Be Fooled

While some gadgets, magazines, and infomercials claim you can target belly fat, it is not true.  You simply cannot choose where you want to lose fat from. Also, the order in which you lose fat (chest, arms, legs, etc.) is actually genetic predetermined and there is nothing you can do to change this.

In order to burn fat you need to create an energy demand in your body.  What this means is that you need to use more energy than your body has available.  The easiest way to do this is by creating and maintaining a calorie deficit.

I hope this information helps – let’s make 2018 the year to beat the belly bulge!

 

If you have any questions regarding weight loss, contact one of our fitness professionals at info@prescription-fitness.com.