How to Reduce Tummy Fat

Reduce Tummy Fat


One of the biggest questions in the fitness industry is how to reduce tummy fat? It is one of those questions that nutritionists and personal trainers have been contemplating for ages and that the diet industry ran with.

The common myth involves spot training the abdominal muscles. This strategy couldn’t be farther from the truth. Spot training won’t work for losing tummy fat. It is impossible to reduce tummy fat in one isolated area of the body, but rather a reduction in overall body fat will do the trick. By doing a thousand crunches in a workout you will not only become exhausted but frustrated as well.

How To Reduce Tummy Fat Through Nutrition

Certain foods scream belly fat, so it is best to be informed on the types of foods  you can eat that will have the best impact on your belly fat loss diet. Eating a diet rich in saturated fats and sugary sweets makes losing tummy fat almost impossible.

Certain foods, such as caffeine or nicotine put added stress on the body that is unnecessary and cause an increase in heart rate and elevated blood pressure. The two symptoms cause our body to react as in times of danger and move into self-preservation mode. When this reaction occurs the body hangs onto additional calories and stores them in as belly fat.

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The belly fat storage occurs because of the stress hormone cortisol that is released into the system. Cortisol is responsible for causing excess tummy fat and fat stores around the waist. This hard and compressed fat in the belly region is dangerous and has been linked to diseases such as cancer, diabetes and heart disease.

Giving up caffeine and smoking can help the body become healthier almost overnight. Stress is reduced in the system and less and less cortisol is reduced. Green tea is a healthy alternative to coffee. The tea contains phytonutrients which aid in boosting the metabolism. Fat burning foods are also a great way to reduce that tummy fat.

Eating a diet rich in nutritious foods can work wonders on how to reduce that tummy fat. Foods such as whole grain bread, wheat pasta, lean meats, raw nuts, fruits and vegetables, and olive oil are great for the reduction of unwanted belly fat.

 How To Reduce Tummy Fat through Exercise

While diet is one piece to the puzzle that cannot be overlooked when it comes to losing tummy fat, exercise is the other component. Spot training is not effective when it comes to losing tummy fat, so forget about doing a thousand crunches a day to shed the weight. A solid cardiovascular and strength training routine will reduce overall fat and as a result lessen the amount of weight carried around the belly.

Strength training is equally important. When you strength train, lean muscle mass is produced, more calories are burned and less fat is stored. As a result, the belly fat becomes reduced. Strength training can be incorporated in your cardio workout and should be ideally done three times a week. Muscle groups should alternate. For example, upper body strength training may occur on Mondays, while legs and gluts are worked out on Wednesday, and chest and back on Friday. Remember, muscle burns calories, fat does not.

It is important to rest in between session and remain hydrated during your workouts. Water actually helps restore fluid to the muscles and can assist in muscle recovery and repair. Experts say that drinking 64 ounces of water daily will speed up the weight loss process. How to reduce tummy fat is not only cosmetically good for you, but also heart healthy.

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