Lose Belly Fat in 10 days Abs and Waist Workout Challenge
Dr. Creel says the key to losing visceral fat seems to lie in a combination approach. He suggests building a cardio routine of at least 150 minutes per week while adding two to three days per week of whole-body strength training.
“Any added muscle will increase our calorie burn at rest, whereas cardiovascular exercise will give our metabolism a boost during and for a short time after exercise,” Dr. Creel explains. “Exercise may also have indirect positive benefits on weight by helping us sleep better and manage emotional eating.”Consuming too much added sugar is associated with excess weight that’s likely to accumulate around your waist. Sugar-sweetened beverages and drinking too much fruit juice can be particularly harmful.
“When we drink our calories, especially with soda or juice, we don’t feel as full or satisfied compared to chewing those calories,” notes Dr. Creel. “For instance, you may eat three oranges for the same amount of calories as a large glass of orange juice and feel much fuller for a longer period of time.”
Watch how much of these liquid calories you consume and try to cut back where you can.Research shows that if you’re a heavy drinker, you may have more belly fat than social or casual drinkers.
In addition to the extra calories you consume by drinking excessive amounts of alcohol, alcohol can lower your inhibitions.
“You may have wings with your beer or cheese with your wine,” says Dr. Creel. “Yes, those things go together, but you’re consuming extra calories and may not be paying attention to what or how much you’re eating.”
If you have more than two drinks a day, try cutting back on how much alcohol you consume.Studies show that by keeping a food diary and logging your exercise, you’re setting yourself up for success.
“For people who are trying to lose weight, if they self-monitor their food and exercise, they tend to do better,” says Dr. Creel. “We don’t know all the reasons why, but what it probably comes down to is awareness and being intentional about our health behaviors.”
By tracking what you eat, you’re more likely to make smarter decisions. You might rethink eating those potato chips and turn to carrots as a snack instead.
And using fitness trackers, whether it’s a smart watch or an app, can motivate you to lace up those sneakers and take a walk around the block.