Excessive body fat in any area of the body can be detrimental to overall health. Excessive fat in our midsection can be particularly dangerous. Excessive belly fat increases the risk of developing chronic conditions and diseases such as diabetes, cardiovascular disease, high blood pressure, certain cancers and even dementia! Excessive belly fat also relates to a type of fat known as visceral fat. Visceral fat is fat deep inside our abdomen that wraps around our internal organs. This fat is very dangerous and can not always be seen on the outside, unlike subcutaneous (surface) belly fat.
Reducing our belly fat leads to a variety of different health benefits as well as a better body shape and higher self esteem! As we reduce belly fat we reduce our risk of chronic diseases and conditions, increase our sleep quality, and lower our overall body weight and BMI to name a few benefits.
See below for four tips to get you on your way to losing belly fat!
1. Create a Negative Energy Balance
- A negative energy balance is when energy expenditure exceeds energy intake (or calories). The balance can be altered by modifying physical activity and/or food intake. Burning more calories than we eat (more calories out than in) will result in overall weight loss! Overall weight loss leads to a loss of belly fat and a smaller waistline. But, be careful to not overexercise and not refuel properly. This can be just as bad as eating too many calories.
2. Eat a Diet with Emphasis on Lean Protein & Fiber
- Lean protein and fiber will fill us up, without a large amount of calories, as well as shed belly fat and increase muscle. Leave room in your diet to include fresh fruits and veggies, dairy, and some healthy fats.
- Lean Protein: chicken, turkey, egg whites, beans
- Fiber: whole grains, brown rice, almonds, lentils
3. Drink Water & Avoid Sugary Beverages and Alcohol
- Water is 0 calories and quenches our thirst and fills our stomachs; when our stomach senses fullness it sends a signal to our brain to stop eating.
- Replace other beverages with water to save calories. Little changes like this lead to overall weight loss in time
- Alcohol contains empty calories & leads to belly fat - limit or avoid!
4. Exercise Regularly
- A combination of aerobic exercise and resistance training is ideal for reducing both subcutaneous (surface) and visceral (deep) fat. But, any activity is better than no activity. Try and get your heart rate up weekly! Start slow and progress to a higher level of training.
We can not spot reduce fat and not one, simple thing will reduce belly fat. Implementing the above tips will allow you to lead a healthier lifestyle, lower your risk of diseases, feel better about your self, reduce overall weight as well as belly fat. Contact us at Genesis Personal Fitness for more information on this topic as well as guidance on all your health and fitness needs. We would love to get you started on your journey to be the best version of yourself!
