21 July, 2017
How to Aggressively Attack Belly Fat
Most people who embark on a mission to lose body fat find that the most stubborn area is the belly. Tackling this stubborn pouch may be easier than you think as long as you do things the right way. Through proper nutrition, minimal supplements and a coordinated exercise plan, you can shed the body fat and achieve the physique you want.
Sleep seven to eight hours every night. Sleeping regularly is a foundational part of losing belly fat that is often neglected. Sleeping less than seven hours will significantly change the chemicals in your blood that regulate your appetite, according to a 2004 study led by Dr. Shahrad Taheri. This will cause you to feel hungry even when your body has had enough and may slow your fat loss progress.
Perform high intensity interval training, or HIIT, one day a week. HIIT was designed by Izumi Tabata, a Japanese scientist. The protocol has been shown to increase the amount of calories you burn for up to 48 hours after the exercise session. Incorporating one of these sessions into your weekly routine can help you increase the amount of power you produce and burn through fat quickly.
Run five days a week. Running five days a week for an hour each time is enough to help you lose weight, says the American College of Sports Medicine. Start your routine with a brisk five-minute walk, then jog for an hour. Conclude your exercise session with a five-minute cooldown and stretch.
Take fish oil. Fish oil has been shown to significantly reduce body fat and stress hormones, according to a 2010 study from Gettysburg College. The reduction was based on the main ingredients of fish oil, which are EPA and DHA. Participants supplemented 1,600 mg of EPA and 800 mg of DHA daily.
Take chromium. Supplemental chromium helps the body absorb sugar better, says a 2005 study conducted by Comprehensive NeuroScience. When the sugar you eat is absorbed quickly into your muscles, it can be used rather than stored on your belly as fat.
Consult your doctor before making major changes to your diet and exercise routine.
- PubMed Central: Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index
- PubMed Central: Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.
- PubMed Central: Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults.
- PubMed Central: A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving.
- Consult your doctor before making major changes to your diet and exercise routine.
- Ibrakovic/iStock/Getty Images