Excess belly fat is a severe health issue that is becoming increasingly common in the United States. According to the Centres for Disease Control and Prevention (CDC), 100.1 million (41.9%) of adults in the United States are obese. This is frequently caused to a variety of lifestyle issues, such as poor diet and physical inactivity.
A thick waistline, however, does not necessitate being technically overweight. Many women, in particular, gain additional belly fat as they age, even if their overall weight does not increase considerably. Whatever the reason, if you want to lose weight, you’ve come to the perfect place. We chatted with specialists who shared the greatest daily routines for reducing belly fat.
1. Be consistent and don’t worry about being flawless.
Every facet of weight loss, including your food and training plan, requires consistency. Once you’ve devised a strategy, you must be consistent in carrying it out.
Allow it to affect you, shake it off, and get back on the horse the next day. Consistency will gain you far more than having the ‘perfect’ anything. When it comes to fitness, there are numerous sources of information that all say different things.
2. Increase your daily step count.
Walking for weight loss is a real thing, in case you missed it. Whether you take a quick walk around the block between meetings or park further away from your destination, those extra steps build up over time and can make a big difference when you’re attempting to lose weight.
The suggested daily step count is 10,000, even if it means getting up and walking around your flat or office every 20 minutes.
3. Find an exercise that you truly enjoy.
When you enjoy doing something, you look forward to it, just like anything else in life. Do whatever you want, whether it’s HIIT training, kickboxing, weight lifting, or even a Pilates or Zumba session. As previously stated, consistency is king, so as long as you enjoy what you’re doing, you’re more likely to stick with it!
4. Work out using weights.
If you haven’t been lifting weights, you might be surprised to learn that strength training is an excellent way to burn fat all over—don’t limit yourself to cardio alone! Lenti suggests doing resistance training at least three times each week, but you can start with only one and work your way up to a regular regimen. Including cardio after your strength training is another wonderful method to finish up your fat-burning routine.
5. Get enough sleep.
Getting more sleep may not appear to be an effective strategy to burn calories and fat, but it is necessary for recuperation, which will ultimately aid in fat loss, according to Lenti. Many people don’t obtain the necessary eight hours of sleep per night because of work deadlines, social plans, and stress.
By keeping your sleeping environment cold and dark, as well as going to bed and rising up at the same times every night.
6. Keep hydrated.
Increasing your water consumption throughout the day aids recovery and has a slew of other advantages. People should drink half their body weight in fluid ounces (i.e., if they weigh 100 pounds, drink at least 50 fluid ounces). So drink up if you want to lose weight!
7. Increase your protein intake.
Many people make the mistake of omitting critical nutrients and eating too little when dieting for weight loss, which can result in serious setbacks. Every meal should include a high-quality protein source, such as lean meats, fish, eggs, Greek yoghurt, or cottage cheese.
In terms of how much you should consume, Aim for 1g of protein per pound of body weight (for example, if you weigh 100 pounds, aim for 100g of protein). This may appear to be a lot, but dividing it out over the course of a day makes it less frightening.
8. Limit your alcohol consumption.
You can ease into restricting your alcohol usage by only drinking on weekends when you’re socialising. Aside from that, attempt to limit your consumption of wine or cocktails, or avoid alcohol completely.
Because alcohol is a poison, your body is only concerned with getting it out of your system for the next 24 hours. This has an impact on your sleep, healing, and, of course, fat loss. When you do drink, stick to low-calorie alcohol like vodka and keep track of how much you consume.
9. Recognize that achieving your goals will take time, but it will be worthwhile.
It’s easy to become disheartened if you don’t see immediate results, especially if you’re giving your weight reduction quest your all. It’s critical not to compare yourself to others, and don’t let other people’s success stories on social media depress you. With focus and consistency, changes will occur.
Just concentrate on what you can manage. You have no idea what that other person’s life is like; they could have more spare time, no children, or a less stressful job. Just stay at it, and you will eventually see results.
10. Begin your trip with small steps.
The key is to begin your belly fat loss journey with modest steps and gradually progress to good behaviours. For example, exercising once a week is preferable than doing nothing at all, so start there. Lenti also recommended increasing your step count each week and logging one meal per day.