5 Tips for Losing Belly Fat

5 Tips for Losing Belly Fat

Despite attempts by scam sites that want you to sign up to buy their pill or use their exercise program, we all know that you simply cannot target belly fat loss.  Yet, we also know that the type of fat that accumulates around the mid-section is visceral fat.  A higher level of visceral fat leads to a higher risk of diabetes, heart disease and other chronic illnesses.  So the question becomes – we know we can’t target fat loss, but we know how bad abdominal fat is, so how do we get rid of it?

The answer is to target an overall level of fat reduction.  Although not easy, the steps are really not that difficult.  Work these steps in order to become leaner, more toned and healthier. 

  1. Increase muscles.  Muscles burn calories.  And the more muscles you have, the more calories your body will burn, even when you are at rest.  To build muscle quickly, you really only need to do two basic exercises:  lunges and squats.  It’s important to do these exercises correctly, but when done correctly, these two target growth in multiple major muscle groups at one time.  The lunge targets the quadriceps, hamstrings, calf muscles, glutes, back and abdominal muscles.  The squat works the erector spinae muscles (back muscles along the spine), arms, glutes, abdominal muscles, quadriceps and hamstrings.
  2. Increase energy expenditure.  We all know that fat is burned when calories expended is greater than calories consumed.  You can take on a running or walking program or you can simply start to incorporate more activity into your daily life.  Try out some dancing lessons, walk and bicycle to your destination instead of riding your car or take the stairs. In fact, some people will take their work break and just walk up and down stairs a few times.  Every little bit helps!


  1. Increase healthy foods such as healthy fat, fiber and protein.  Too often, we think that food is our enemy.  The fact is that food should be our friend.  It is our source of fuel.  It is our source of energy.  It is supposed to be what keeps us healthy.  To use what nature has given us, it’s important to focus on the best foods available for our body. Fats – the unprocessed, natural fats - do our bodies a world of good.  They help our body process vitamins and it’s been shown that healthy fats burn visceral fat.  Healthy fats include medium-chain fatty-acids such as unrefined coconut oil, nuts, nut oil, seeds, seed oil, and avocados.  Other foods to increase include natural fibers and grass-fed protein sources. 


  1. Decrease other foods, such as processed food and simple carbohydrates. The bottom line is:  We treat non-food items as if it was food and we eat way too much of it.  It’s no coincidence that our levels of obesity, heart disease and diabetes jumped at the same time our food sources became industrialized.  Getting back to natural foods that our bodies can handle is a foundational aspect of losing fat. 


  1. Mentally prepare yourself.  In many cases, “diets” fail because we are not emotionally or mentally prepared.  We let ourselves get run down, we don’t handle stress well and we don’t value ourselves or our physical appearance.  This needs to change. You are important and taking care of yourself needs to be a priority.  Make sure get enough sleep. Make sure you have the tools to properly handle stress.  Educate yourself and value yourself. 


Change your mind to change your body.” – SparkPeople