How to Banish Belly Fat! By Dal Dhaliwal
Doing sit-ups and crunches alone isn’t really going to achieve a flat stomach quickly. If you have a layer of fat covering up your stomach then you are wasting your time in the long run doing all those sit ups. Focus should be paid to burning the layer of stomach fat to see the visible changes. Here are my 7 Tips on how you can achieve a flatter stomach and banish that belly fat.
1. Cardio Exercises – These are exercises that will heat up your core temperature and improve circulation. 30 minutes of interval cardio training gets you further than 30 minutes of crunches on the floor. To burn off the layer of fat that’s hiding your muscles, exercises like crunches and sit ups will NOT do the trick.
2. Weight / Strength Training Exercises – Training with weights will increase your metabolism and improve your muscular tone – so you’ll burn calories faster over time. Vary your exercises to work the entire abdominal region separately. Crunches work the upper abdomen, leg raises work the lower abdomen, and side bends work the oblique’s (love handles). My favourite exercises are the plank on the mat and crunches/sit ups on the stability ball.
3. Diet – No amount of exercise will get you a flatter stomach if your diet is bad. Focus on eating healthy foods and cut down on junk food and sugar. Sugar increases insulin production, which slows down your metabolism. This also encourages fat storage around your middle. A diet rich in protein will help reduce overall belly fat. Cut out refined carbs i.e. white bread, pastas, potatoes, and white rice. Switch to wholegrain breads and grains. Eat raw foods, such as vegetables – these take longer to digest and will keep you fuller longer.
4. Water – Water intake is very important for health in general and to lose weight. Replace all regular fizzy drinks and sugared drinks with water. Try drinking fresh lemon water – this naturally speeds up your metabolism and makes a very refreshing, healthy drink.
5. Reduce Sodium Intake – Salt can lead to bloating in the belly. If you are worried your food will taste bland then garnish your food with herbs and spices. Try flavouring food with a little fresh tomato salsa or cayenne pepper – which boosts metabolism.
6. Stop Stressing – Anxiety can produce extra Cortisol – a stress hormone. Cortisol encourages the body to store fat, particularly around the stomach. An increase in stress levels can increase sugar cravings and make us more likely to reach for fattening foods.
7. Get Some Sleep – Lack of sleep can lead to stressful days. This in turn can lead to erratic eating patterns, emotional eating, and increase in appetite and binge eating.
Also remember abs need rest and recovery just like the rest of your body muscles. It’s only during rest that your muscles build and you will see the result of your hard work.
Dal Dhaliwal Health & Fitness Expert – TV & Radio Presenter – Founder of Body Perfect Personal Training Studio www.bodyperfectpt.com Follow me on Twitter: @daldhaliwalPT Facebook: Dal Dhaliwal