Trim Belly Fat Fast
How Did You End Up With A Muffin Top?
There are two types of fat that make up you belly: visceral and subcutaneous. Deep beneath the skin is where visceral fat lives, surrounding internal organs. As you gain more visceral fat, it pushes outward making your belly fat. The more visceral fat you have, the more at risk you are for heart disease and type 2 diabetes. Visceral fat metabolizes fast however, as is easier to burn off.
This is not so for subcutaneous fat. This type of fat exist just under the skin surrounding your body. Unlike visceral fat, subcutaneous fat is your insurance against starvation and stores the fat your body needs. Therefore it is much harder to burn off, and is the cause and formation of a muffin top.
While you could be trying hard to lose weight, and the pounds are coming off, you might notice that the muffin top remains. The fat you burn off (mostly visceral) turns to muscle throughout your body and on your belly. The new muscles building in your belly area are still covered by the extremely stubborn subcutaneous fat.
So you may ask how to get rid of muffin top fat when the body needs the layer of subcutaneous fat to survive? Well, as you start to burn off that outer layer around your belly and reducing your muffin top, your body will find fat to feed from on other parts of your body. Do not worry, your body will be far from starvation mode!
Here are 6 actions to take on how to get rid of a muffin top. Keep in mind you cannot just pick three or four, you must do them all to succeed.
1 – Sugars
Sugars are found in numerous foods and beverages, so you have to pay closer attention to what your are putting in your body. Sugars turn quickly to fat, the body does not even have much of a chance to burn it off. Refined sugars are are the worst. Avoiding processed foods with sugar, like sodas, sweets, sports drinks, and even beer, will help you cut back your sugars. Sugars in fruits and vegetables are better for you as they take longer to break down as they pass through the body.
Excess sugars are in part responsible for the risks of diabetes and heart disease. Limiting sugars is important now and for your future. Getting your diet under control now could save you from a stroke or heart attack in the future.
2 – A Better Diet
So you now know to cut back on sugars, and must start to eat a healthy and balanced diet.
A balanced diet to get you on your way to losing your muffin top includes many fruits and vegetables, high fiber foods, lean proteins, and healthy fats. Be clear, not all of these foods are created equal. Knowledge is power and knowing what to eat will help your weight loss out immensely.
Some of the fiber-rich foods to make a regular part of your diet include nuts, seeds, peas, beans, whole-grain bread, and oats as well as broccoli. Fiber-rich foods aid in digestion and reduce bloating and constipation.
It is best to avoid unhealthy carbohydrates. Unhealthy carbs are found in many processed foods, and are refined, removing much of the natural fiber. As they pass through your body, they are processed into sugars. You likely have heard them referred to as empty calories.
Complex carbs or high fiber carbohydrates, on the other hand, do not break down in your system and pass through undigested. That means lower sugar amounts, improved metabolic health and a lower risk of disease.
Eat whole fruits, not fruit juices. Consume brown rice and whole grain foods instead of white rice, bread, and pasta. Choose raw vegetables over chips and crackers.
Salmon, tuna, almonds, pecans, olives, and avocados are examples of healthy fats that support metabolism, help prevent a muffin top and lower belly fat build-up. Consuming healthy fats may also help to make you feel more satisfied after a meal, while reducing hunger and can lead to weight loss.
3 – Drink More Water
This part is pretty simple. Sometimes hunger is mistaken for dehydration. Water keeps you hydrated and more water keeps you satiated. Drink at least 8 glasses of water per day. Water flushes debris from the cells in your body. This in turn can help burn fat and speed up metabolism. Drinking more water is extremely beneficial when losing weight around the belly area, the location where sugars first go. Yet another way to lose that muffin top!
4 – Avoid Stress
Stress like anxiety and worry can lead to belly rolls. Cortisol is released into the body by the onslaught of stress, signaling the body to hold on to fat, specifically around the midsection.
So there is that.
Also, stress can lead to emotional eating, the foods usually not the best. The excess eating of ‘bad foods and beverages’ just adds on abdominal weight gain and fats you do not need.
Reduce stress through calming activities such as listening to music, taking up yoga or meditation, or getting out for a leisurely walk.
5 – Get Enough Sleep
Studies have shown that sleep-deprived people have a significant reduction in weight loss compared to their well-rested counterparts.
Your body’s ability to properly use insulin is disrupted due to a lack of sleep. This can cause an excess of insulin that gets stored in places like your waist. This can cause weight gain, belly fat, and even diabetes.
It is recommended that you get 7 to 9 hours of sleep to maintain health, your mood, and your weight loss goals.
To aid in getting enough sleep, try reading a book or taking a bath in Epsom salts to relax before hitting the hay. Taking melatonin can help getting you to sleep.
It is best to avoid caffeine, watching tv, or messing around on your cell phone when you first go to bed.
How to get rid of a muffin top requires more than weight loss alone. A regular exercise regime is a must if you want to succeed.
The American Heart Association recommends you get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity.
Spot reduction is where you choose to tone one spot on your body. This will not work. It is important to burn fat all over your body and not just expect it to burn in one spot. Your exercise plan needs to focus on the whole body weight loss to be effective.
The best and fastest way to trim belly fat fast is with an all-over strength workout with an intense cardio routine.
The most effective way to reduce belly fat is through high-intensity interval training, or HITT. HITT is a form of cardio that has you work as hard as you can for short periods of time (20-30 seconds) with short periods of rest in between. It gets your heart pumping, forcing your heart and lungs to work harder. It is important to choose exercises you like and which will keep you motivated. Examples include running, spinning, Zumba, swimming, boxing, elliptical training and even hiking.
Doing Ab exercises, as I mentioned above, are not enough on their own. However, they will compliment your all-over strength workout.
You can target your lower abs, upper abs, obliques and lower back to work the entire waistline. By targeting these areas and other muscle parts, you will increase your resting metabolic rate and burn more calories while at rest. This will lead to shedding more weight around your middle at a faster rate.
If you want to do more, increase the amount of walking you do, paying attention to good posture. You can also bike, or take the stairs instead of the elevator.
Your muffin top is not going to fix itself. The combination of a healthy diet, a coordinated exercise routine, and a well-managed lifestyle are crucial. If you are bound and determined to trim belly fat fast, you should check out the Flat Belly Code. One more day that passes is too many if you want to get rid of your muffin top.