How To Lose Belly Fat

No amount of daily sit-ups will help you lose belly fat. Some lifestyle, exercise and dietary adjustments are necessary. Incorporate a few changes at a time so you are not overwhelmed. 

Exercise adjustments:

  1. Include HIIT (High Intensity Interval Training) one to two times a week, for about 20 mins a session. Muscle tissue burns 3-5 times more energy than fat tissue. So as you gain muscle your metabolic rate increases, allowing you to burn more calories even while sleeping. Note: workout for short bursts of maximum intensity (eg. 30 sec) and rest in between these spurts for a similar time.
  2. Include weight (resistance) training. Perform your sets using the correct technique and at a slightly slower pace, squeezing & holding the abdominals taut during each set. Rest in between. Core-strengthening exercises like “planking” engages a wide group of muscles to improve overall strength. Push-ups are a great exercise to perform in sets of 20 throughout the day. We all need a break from sitting!

Dietary recommendations:

  1. Incorporate more protein in your diet if it is currently low, especially if you are doing weights regularly. We need good levels of quality protein to build more muscle.  Also protein has a higher Thermic Effect of Food. Protein burns about 5 times more calories than carbohydrates or fats.  So including extra protein and less carbs, means you will expend more energy & burn more body fat.
  2. Choose more organic, raw wholefoods containing fibre. This is better for the bowels and will help you feel fuller for longer.
  3. Cut out or reduce processed refined foods that deplete the body of energy.
  4. Add small serves of good fats throughout the day, eg. avocado, nuts & seeds, coconut oil, olive oil, green leafy veg, fish, fish oils. Avoid trans fats.
  5. Greatly reduce alcohol or avoid altogether.
  6. Add probiotics daily to make your tummy balanced, healthy and happy.
  7. Add a serve of fermented foods daily: eg. yoghurt, kefir, kimchi, sauerkraut, lassi. Anything that makes the tummy balanced and happy will help reduce bloat and fluid retention.
  8. Add 1 Tbsp apple cider vinegar to a 1/2 glass of water once a day to increase your satiety and restore gut health.

Lifestyle suggestions:

  1. Reduce stress: cortisol is a fat-storing hormone that is produced in higher amounts under stress. Incorporate some daily relaxation or meditation (10-15 mins) to improve your sleep and recover your energy.
  2. Get some sunlight exposure each day and feel more grounded. This helps us sleep better at night. Take a walk outside during your lunch break.
  3. At night after dinner, dim the lights and reduce your exposure to blue lights and electronic devices an hour or so before bed. Both of these disrupt your natural melatonin production. This is the hormone that helps us wind down and sleep at night. If you’re wired, you’ll get tired! 

Reduce High Blood Pressure Naturally

We have all experienced a rapid heart rate as a response to a stressor at some time. Whether it is being late for work or school, not meeting a deadline or almost getting hit by a car when crossing the road, the stress will generally result in shallow, fast breathing that activates a release of cortisol, adrenalin and other stress hormones. 

On the other hand, controlled, deep-breathing activates the relaxation response and calms the nervous system. This not only slows our heart rate, pulse and blood pressure, but also our digestive system, while at the same time promotes a state of calm.

Try my simple Yoga-breathing Exercise and feel the difference:

  • Lie flat on floor or bed, arms down by your sides, palms facing up, feet falling out (called Dead Man’s Pose)
  • Close your eyes
  • Focus on your breath – take 2-3 slow deep breaths, through the nose, breathe out through the nose (quietly)
  • This time, breathe in for 1 second and out for two seconds. Repeat.
  • Continue this breathing pattern. Place one hand on your stomach. As you breathe in, make the stomach rise. As you breathe out, make the stomach fall.
  • Now, as you are in a more relaxed state, change the breathing pattern. Breathe in for 2 counts and out for 4 counts. Keep your hand on your stomach, to check that your stomach is rising and falling as you breathe.
  • Return hand to your side and continue this pattern. Focus on the count as you breathe.
  • 10 to 20 minutes per day is highly recommended to reduce stress significantly.
  • When your session is complete, stretch and open your eyes slowly. Become aware of your surroundings, before you get up.

… There now, don’t you feel a little calmer? Have a lovely day.