The midsection is usually the last place to lose fat because our body is naturally programmed to pad our “baby-making” areas – to protect the womb. A slimmer mid-section starts in the kitchen, followed by the gym and individual self-esteem.
Read on to understand how these three factors contribute to faster weight loss.
How Can I Lose Fat From My Midsection
Stick To 5 To 6 Meals Per Day
When we stay hungry for many hours, our level of blood sugar tends to come down. And then you know what happens? We are tempted to overeat in our next meal. The key, therefore, is to never send your body into a starvation mode.
Instead of taking three main meals per day, it is ideal to take 5 meals per day ensuring that you eat at least every 3 hours.
Usually, when we eat the traditional way (i.e when we stick to 3 main meals), we tend to hog around and this eventually contributes to belly fat.
By eating smaller meals every day, you can easily avoid overeating.
What’s more, you give your metabolism a boost. The philosophy behind this type of diet schedule is pretty straight forward.
Since your body requires energy to digest the food, eating small meals throughout the day keeps your body constantly working. Besides that, eating the heavier meals in the first half of the day (i.e heavy breakfast and medium lunch), ensures a balanced distribution of energy throughout the day.
You Are What You Eat
Avoid eating back what you burn – that is very important for losing body fat. You want to eat foods that are high in protein and low in carbs, saturated fats and sugar. We are talking about complex carbohydrates like vegetables, lean meats, fish, eggs and fresh fruits.
Talking about fruits, avoid varieties that are canned or sweetened, natural is the way to go. Basically, you want to eat foods that help in increasing the thyroid hormone.
Avoid refined carbohydrates that contain white flour or white sugar. Include nuts, seeds and fish fats. Don’t leave out the essential fatty acids as they are necessary in the process of burning belly fat.
One aspect of daily diet that is often neglected is whole grains. One past study publishes in the Journal of Clinical Nutrition touts a whole-grain rich diet as the best way to control calorie intake.
According to the researchers behind this study, people who consume whole grains along with five servings of vegetables and fruits, three servings of low-fat dairy and three servings of poultry tend to lose weight faster than those who don’t.
The explanation behind this observation is that when you reduce the intake of refined carbs and increase the consumption of whole-grains your insulin response tends to stabilize. A stable insulin and glucose interplay is quite important in fat metabolism.
Heavy Weight Lifting
Always keep in mind the following words – there is no shortcut to losing weight, just exercise, exercise and more exercise. This rule holds even if you want to lose weight or simply keep fit. Did you hear your grannies narrate time and again how exercising is important in maintenance of good immunity?
Yes, they had a point and let me explain how.
Your blood contains some special cells called white blood cells whose main role is to fight diseases and infections. The white blood cells are part of a larger system known as the lymphatic circulatory system. This system does not have a “pumping mechanism” similar to the heart in the cardiovascular system.
Circulation of lymphatic cells depends on what kind of activity you partake in. Here are several examples of physical activities that need to feature in your fitness program.
In order to lose mid section fat, calories need to be burned. Tennis, brisk walking, jogging, running, cycling and dancing are perfect workouts for melting fat away.
Note that although it is not practically possible to “spot reduce” or “target burn” fat you can engage in workouts that also work the midsection. We are talking about: biking, jumping rope and swimming.
The following simple workouts would also be necessary.
This is the exercise where you lie on the floor with your feet placed on a mat. You place your hands behind your head and then work to lift your shoulders from the floor. While still maintaining this position, come back down, but don’t let your shoulders touch the floor. Repeat this routine for 10 times.
Swiss Ball Crunches
Swiss ball crunches are not so different from crunches. You simply need to lie on the floor, but place your calves in a Swiss ball. Then you while supporting your head with your hands, lift your shoulders off the floor. Lower your shoulders gently, taking care not to touch the floor. Repeat this cycle for 10 times.
This is the perfect workout to work your love handles. To perform it you need to stand with your feet shoulder-width apart. From that position, bend gently sideways to your right while extending your left hand above your head. Now come back to the center and repeat the same movement on the left side. Perform 10 repetitions on the left and right sides.
This is a simple but highly effective exercise regimen especially when it comes to burning of belly fat. All you need to do is sit on a mat with your legs crossed. Maintaining this position, start twisting your body gently leftwards as you try to reach the left hand. Also, twist your legs pushing them to the furthest possible side on the right side.
Release and repeat the same on the opposite side as well. Another alternative would be to finish 12 counts on the left side and then repeat another 12 towards the right.
Working out with heavy weights piles pressure on the abdominal muscles and thereby they tighten up. Dumbbell rows, lat pull-down, free weight squats and chest presses are some of the exercises that you can do to induce the abdominal muscles to work harder.
There you have it – the recipe to eliminating belly fat and love handles. Next time you come across a friend asking “How can I lose fat from my midsection?” don’t hesitate to refer them to this site.