How To Lose Stubborn Belly Fat The Smart Way
Losing that extra belly fat is a common challenge many adults are faced with, especially when looking to lose weight after pregnancy or recovering from a medical problem. No matter what led you to your fitness journey, the best place to start overcoming weight gain is through education and research. The good news is that we are here to help you learn how to lose stubborn belly fat the smart way, starting with diet and exercise.
Exercises That Target Fat
While cardio-centric exercises are vital to heart health, exercises that target the muscles are what help the body indirectly convert fat cells into muscle. Here is a list of exercises designed to cut down on body fat and tone the abdominal muscles:
A rowing machine is commonly found in most gyms, and is designed to tighten not only your core muscles, but the legs, arms, shoulders, and back. With all of these muscles being targeted, you are sure to burn more calories and get a well-rounded workout
This exercise is a classic and involves no equipment in its most simple form. Planking targets the core, particularly the abdominal muscles.
The Russian twist may sound daunting, but is just as simple as planking. This exercise involves “twisting” the torso from side to side while sitting upright with the feet off the ground. This move is typically accompanied with hand weights or a medicine ball to further strengthen ab muscles.
Burpees are another classic exercise in which a person stands upright, feet shoulder-width apart, and arms to each side. To perform a burpee, the person will squat to the ground and place their hands in front of them and between their feet. Next, the person jumps back with their feet into the plank position, then jump with arms reaching for the sky. When performed correctly, a burpee targets the core muscles in a powerful way.
A Calorie Deficit Diet
While exercise will build muscle, a proper diet will facilitate fat loss and help to get rid of stubborn belly fat. Those who consume a high amount of sugar are at risk for not only weight gain, but an increase in insulin levels that can develop into life-threatening diseases such as diabetes. Maintaining a healthy diet helps to not only lose stubborn belly fat, but maintain a healthy blood sugar range. An effective method to limit sugar intake is to adopt a calorie deficit diet.
Establishing a calorie deficit diet is an important step in any weight loss journey, and necessitates not only exercise but purposeful food choice. A calorie deficit diet entails consuming less calories than you expend, resulting in a calorie deficit that enables your body to turn to fat stores for energy.
Despite the name, “fatty” foods are not always off-limits for those seeking to lose weight. In fact, healthy fats are one of the best things you can fuel your body with to keep you feeling full and prevent overeating of unhealthy fats. The list of healthy fats may surprise you, and are beneficial to the body when eaten in proper portions. Here is a quick list of healthy fats that fuel the body and stave hunger and overeating:
- Omega-3 rich fatty fish such as salmon, sardines, and mackerel
- Nuts such as almonds and walnuts
- Olive oil
- Chia seeds
- Dairy products such as yogurt and cheese
Recipe For Burning Fat
Almond-crusted Salmon (serves 4):
4 salmon filets
½ cup of almond meal (can be whipped up with a food processor)
¼ cup of cilantro
1 teaspoon of cumin
1 tablespoon of lime juice
½ teaspoon of salt
¼ teaspoon of pepper
Preheat your oven to 450 degrees. Combine your almond meal, cilantro, cumin, and lime juice in a bowl. Next, fully coat your salmon filets with your almond mixture, making sure to press the mixture into the fish so that it adheres. Bake for 20 minutes in an olive-oil coated pan or until your salmon is flaky.
Check Your BMI
While there are ways to strengthen and tone the abdominal muscles, it is impossible to target weight loss in one specific area of the body. The only way to truly lose fat is to diet and exercise, targeting the whole body. Everybody is different, so while one person may lose belly fat quickly, others will find that they must lose weight in other areas of their body before their stomach starts to flatten. For those with an unequal distribution of fat, a BMI calculator is helpful in understanding their health and weight loss goals. For reference, the average healthy BMI should measure between 18.5 to 24.9. It is not impossible for one to be overweight without realizing it depending on how their body distributes and carries weight. Gaining insight into one’s Body Mass Index can help with fat loss by allowing one to set goals for a more balanced and toned body, abdominals included.
Finding a Gym
The best gym for someone looking to reach a specific goal such as how to lose stubborn belly fat would personalize your health and workout routines. The best gyms are the ones that provide both personal trainers and sports science technology that helps measure your progress and the amount of fat you wish to lose. O Athletik is a gym that has an assortment of technologies to help reach your weight loss goals, as well as personal trainers to help you stay motivated.