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The Truth About How to Lose Belly Fat

Estée is a certified Sports Nutritionist and Personal Trainer. She can be reached at eross@goldsgymtewksbury.com.

Dear Fitness Coach

I have tried everything - and I mean everything - to get rid of my stomach rolls: pills; special foods (acai berries anyone?); exercise gizmos; special tea from Korea; hundreds, if not thousands, of crunches; supplements; and the list goes on and on. If any of the aforementioned worked I wouldn’t be writing to you now. Nothing has worked, and I am left wondering if I am just not meant to have a flat tummy.

Absolutely Frustrated

 

Dear Absolutely,

The reason why nothing has worked for you is because you are going about this the wrong way. There is no magic bullet to banish belly fat. If there was an  easy way to reduce abdominal fat, I would imagine that everyone would be walking around with six-packs. It is a process, and a rather lengthy one at that. The most common misconception is that exercise targeting the abdominals is the way to a flat stomach. The following is a list, in order of importance, to rid yourself of that muffin-top for good:

  1. Think Nutrition
    Everyone has abdominal definition - it is just hidden under layers of fat. Since there is no such thing as spot reducing, when you start to lean-out you will lean out all over, including your midsection. Your eating plan should consist of 5 small meals a day with protein and complex carbs while eliminating processed food. Aim for 1,500 cals a day if you’re a woman and 2,250 if you’re a man.
  2. Turbocharge Your Metabolism
    So that your body is burning that belly fat 24/7, you need to boost your metabolism by increasing your lean muscle mass. This is done through weight training. Surprisingly, increasing the muscle in your legs and upper body is the most effective way of reducing the fat on your midsection.
  3. Don’t Worry, Be Happy
    Stress produces a hormone called cortisol that contributes to fat stores in the abdominal area. Reduce your stress levels with a cardio workout or yoga class.
  4. Choose Sleep Over Exercise
    Yes, sleep is more important - because if you are running with a sleep-deficit, your hunger hormones will run amok and sabotage your efforts.
  5. Drink Up
    Women should aim for 64 ounces a day and men for 84 ounces a day. Staying hydrated will keep your metabolism in high gear and help flush out impurities from your system.

Follow these rules and, by the time warm weather rolls around, you could be rocking a teeny two-piece!

This post is contributed by a community member. The views expressed in this blog are those of the author and do not necessarily reflect those of Patch Media Corporation. Everyone is welcome to submit a post to Patch. If you'd like to post a blog, go here to get started.

Evren Tezcan February 01, 2013 at 11:38 PM
These tips are absolutely true! One huge factor though, is what you eat, and more importantly, what you DON'T eat, as in avoiding certain foods. This blog helped me out a lot, check it out, may help you too: [ foodstonevereat dot blogspot dot com ]
estee murray ross February 04, 2013 at 06:04 PM
Thanks for the feedback, Evren...glad I could help!

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