Blast belly fat fast - no situps required!

Sorry guys - it's a fact of life that you can't spot-reduce specific areas of fat on your body, no matter how much you want to get rid of those love handles! You might see ads for supplements which promise to 'melt away fat' but sadly it's a myth! If you're consuming more calories that you're burning then even a twice-daily gym session could mean you'll still feel flabby, especially if the food you eat is packed with sugar.

In the fight against belly fat, there are some things you can do - we're not suggesting you do hundreds of situps, but taking a different approach to training and changing your diet can firm up your abs and blast belly fat! We've got 9 tips to help you get a leaner, flatter stomach and reveal that six-pack; so let's get started!

#1. Stop stressing

Banish stress and you lower your cortisol levels. High levels of cortisol encourages fat gain around the middle, even if you are eating healthily and exercising! Men are more prone to stress-related cortisol and belly fat, so reducing your stress levels can help to banish belly fat, fast! Listening to music, laughter and yoga can all help to make you feel less stressed, so watch some comedy, or practice yoga at home whilst listening to your favourite tracks.

#2. Start strength training

Building Incredible-Hulk-style biceps isn't the sole point of strength training. In fact, strength training is key to weight loss as it improves glucose uptake and insulin sensitivity whilst burning calories, and it burns more fat than cardio training! Keep things varied though - we recommend changing your strength training programme around every two months for maximum results.

#3. Get more vitamin C

Did you know that vitamin C can help to control cortisol spikes? Vitamin C also boosts the immune system and it's needed to make the compound carnitine, which helps our bodies to turn fat into fuel. Consuming more vitamin C during times of stress can be beneficial, but don't just down loads of orange juice. It's packed with sugar (even if it is natural sugar) which can hamper your weight loss goals. Try consuming more peppers, chillies, kiwis, kale and tomatoes, which are all loaded with vitamin C.

#4. Don't avoid all fat

When your aim is to banish belly fat, it makes sense to avoid eating any fat, right? Wrong. Our bodies need a certain amount of 'good fats' because all our body's cells are composed of two layers of fat, which are made up of good or bad fats, depending on your diet. Cell fat layers made up of good fats are more insulin sensitive, which boosts your metabolism and helps you to have more energy. The only fats worth eliminating from your diet completely are trans fats.

#5. Eat probiotics

A healthy gut is essential if you want to lose weight; that's because over 50% of the neurotransmitters which send messages from the brain to hormone receptors and cells in the body are actually manufactured in the lining of the gut. An unhealthy gut won't produce enough neurotransmitters, which can lead to low mood, impaired cognitive function (where did you put your keys again?) and a lack of motivation. A healthy gut improves digestions, breaking down and absorbing nutrients more readily. Probiotics are tiny, naturally-occurring bacteria found in the gut, and you can increase your intake by eating foods such as yoghurt, dairy products and fermented foods. In fact, it's thought that probiotics found in yoghurt and fermented kimchi (cabbage) could even speed up your metabolism!

#6. Balance your healthy fat intake

Consuming an equal amount of Omega 6 and Omega 3 fats ensures your body is working optimally, but many of us get too many Omega 6 fats from vegetable oils in our diet. Omega 3 fatty acids are found in fish oil, wild meats and grass-fed beef (yet another reason to go Paleo), and taking a fish oil supplement can also help you to balance your intake.

#7. Sleep soundly

Ever wondered why you crave junk food when you're tired? When you feel exhausted, your body produces more ghrelin, a hunger-stimulating hormone which can trigger cravings for unhealthy foods and sugar. Hormone production is also affected by lack of sleep which could cause insulin sensitivity and affect your cortisol levels. It's so important to get between 7 and 8 hours sleep a night, so unplug and make tonight an early night!

#8. Start your day with some protein

You should never skip meals - it's the quickest way to fail at losing weight! Breakfast is so important for your mood and your energy levels, but you need to ensure it contains protein. Avoid cereals which are often laden with sugar and additives. A high-quality protein breakfast primes your body's neurotransmitters to send messages to your tissues and muscles all day long. An omelette, scrambled eggs, porridge with almond butter or some Greek yoghurt and berries are all good examples of healthy, high-protein breakfast options.

#9. Watch your nutrients

Supporting your digestion and aiding fat loss means ensuring your body is producing enough stomach acid to digest food. A hydrochloric acid (HCI) supplement can improve stomach acid levels which ensures your body absorbs protein, zinc, iron, calcium, vitamin B and other nutrients more efficiently.

READ THIS NEXT: Get a flat belly fast with our walking workouts

Author By Paula Beaton
Date On 10th Nov 2015 at 14:33

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