Weight loss can often be associated with intense diets that not only restrict what you can eat but also restrict key nutrients and vitamins from entering the body. Belly fat is one of the hardest places on the body to lose fat but an expert in the field has revealed his top tips on how to lose belly fat following simple easy steps. With the UK still in lockdown, here are some easy steps you can follow from the comfort of your own home in order to lose weight.
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Belly fat, also known as visceral fat is often one of the places that people find hard to lose weight because that area contains a large number of fat cells.
Fat around the stomach occurs when the body is consuming more energy than the body is using and therefore it gets stored as fat.
The high amount of fat cells around the belly area don’t respond as easily as other cells do to a process known as lipolysis, the fat breakdown process.
David Weiner, Training Specialist at Freeletics told the Express.co.uk that the two most effective ways to get rid of this type of fat are diet and exercise.
While this may not be new information, he has revealed what you should be eating to help this area burn fat.
He said: “The basic principle of losing visceral fat is to consume fewer calories than your body needs and eating a diet rich in healthy and wholesome foods, like fresh fruit, fresh vegetables, wholegrain and lean protein, and eliminate processed, high sugar and high fat foods from your diet.”
If you consume high fat unhealthy foods then you will most likely be eating more calories than you are burning, resulting in you losing no weight at all.
David continued: “Use low-fat cooking methods, such as broiling, boiling, or baking, instead of frying.
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“When using oils, reach for the healthier options such as olive oil, instead of butter or peanut oil.”
Olive oil is considered to be one of the healthiest fats in the world. It is rich in a substance called oleic acid, which has a powerful anti-inflammatory effect and health benefits go further than just weight loss.
The healthy oil has been linked to weight loss as well as lowering blood pressure and reducing the risk of heart disease. It may be high in calories but a small splash should go a long way.
The expert said: “Reducing your intake of carbohydrates could also help as research indicates that excess carbohydrate consumption can cause high levels of visceral fat.”
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Consuming carbohydrates causes blood sugars to rise, which then will cause insulin levels to rise. This then results in glucose to go into fat cells, which will ultimately turn into fat.
Slimmers who wish to reduce their carbohydrate intake may opt for following a Keto or Atkins diet.
A reduction in carbs puts your body into a metabolic state known as ketosis. When the body does not have enough glucose for energy, it burns stored fats instead.
The ketosis state also makes your body very efficient when it comes to burning belly fat.
However dieting isn’t for everyone and there are other methods you can do in order lose belly fat and one of them is undertaking exercise as part of your regular routine.
It is a well known fact that anyone wanting to lose weight must be in a calorie deficit in order to do so. This means burning off more calories than your body is consuming. Therefore exercise is a fundamental aspect of any weight loss journey.
David continued: “Physical activity and exercise are also an effective way to reduce levels of visceral fat. Aerobic activity which stimulates the heart and breathing rate, causing it to increase is one of the best ways to burn belly fat.”
Exercises including swimming, walking, running or cycling are the best form of exercise to help burn belly fat.
The expert said: “High Intensity Interval Training (HIIT) can also increase your body’s ability to burn fat and elevate your body’s fat burning potential throughout the day. HIIT exercise refers to workouts which include short bursts of intensive activity followed by periods of lower intensity exercise which really push your body and maximise its calorie and fat burning potential.”
Experts recommend around one hour of exercise per day and this must be a mixture of cardio as well as strength training.
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