Healthstyle Blog

4 Steps to Reduce Belly Fat

Let me start by saying this was hard for me to talk about, even though I get a lot of questions on this topic.

I was worried about discussing this topic. I kept thinking to myself “Should I do it ?” or “Should I not?”.  Some of you might not like what I have to say while others will probably love it and in my gut (no pun intended) I know it’s a topic that women over 40 want to know about.

Belly Fat. Actually not just belly fat but visceral fat. Visceral fat provides cushioning for the organs, however when too much weight is gained it begins to store fat in unusual places and that could be a problem especially if alot is stored around the belly.

If you have more fat around the abdomen you probably have  visceral fat. This can also be an issue for thin people who look outwardly slim.

Visceral fat loves inactivity which means you can eat well but still have deposits of visceral fat if you are not exercising.

Top 4 Steps to reduce belly fat (visceral fat)

1) Get moving. Move your body. Get active. Aim for at least 30 minutes a day for a minimum of 3 days a week. Play soccer with your kids, run, walk briskly, hula-hooping etc. Get your heart rate up in some way.

2) Eat Fiber-rich foods – Yes you have to change your diet, this can be a gradual change that will yield results. Increase the fiber in your diet. Fiber consists of vegetables, fruit and legumes. Increasing your fiber intake to 10 grams a day will help. That is the equivalent of a cup of green beans, a cup of beans or a sweet potato.

3) Avoid sugar-sweetened drinks. Studies have shown that excess sugar due to fructose can lead to the accumulation of belly fat. The obvious culprits are sodas and juice. However it is important to read the labels because sometimes food marketed as healthy can contain large amounts of sugar.

4) Sleep. Yep sleep. Who would have thought? Research has shown that people who got 6 to 7 hours of sleep gained less visceral fat than those who slept less than 5 hours or more than 8 hours. You sleep too much you gain and if you don’t sleep enough you gain. 6 to 7 hours is ideal according to the study.

Homework: Try one of these steps for 1 week. Send an email to kwavi@kwavi.com to let me know your progress or if you have questions. I look forward to hearing from you.

I hope this has helped you. If you would like more help with reducing belly fat, losing weight or maintaining I invite you to join me for a chat. Click on this link to schedule some time to chat with me. I look forward to speaking with you.

resized_signature

 

Leave a Reply

Free Video

To access the video, simply complete the form below and you will be redirected to a page where you can download it.