Secrets to a Slimmer Stomach

Secrets to a Slimmer Stomach
Secrets to a Slimmer Stomach

 

It’s the most noticeable thing on everyone—the midsection. It’s also one of the easiest and fastest areas where fat accumulates on our bodies. Unfortunately the ugly truth is our stomachs are easily susceptible to fat deposits. But how can we get rid of it, and maintain it for the long haul? Here are four fundamentals to beat belly fat:

1. Exercise: No pain no gain. If you don’t break a sweat you aren’t trying hard enough. Vigorous exercise is the only kind that trims fat down. A minimum of 30 minutes of aerobic exercise four times a week is your best bet to keep your tummy in check. Try jogging, the incline on a treadmill, biking, elliptical training, or rowing to keep things interesting.

Moderate activity for 30 minutes, at least three times a week, is also ideal to raise your heart rate and keep fat burning on a steady pace. Take sunset/sunrise walks, walk the dog, rake the leaves, garden, try Zumba, play sports with your kids, take the stairs, and always go for a parking spot that’s farther away from the front door.

2. Diet: Start from the inside out. After dieting, you’ll notice the difference in your belly first. For a leaner tummy stick to:

• Lean protein: When you eat healthy proteins, you feel fuller and satisfied longer throughout the day. It’s best to incorporate protein into every meal. Try poultry, fish, low fat dairy, legumes, eggs, and nuts.

• Fiber: The protein/fiber combo is the best for satisfying your hunger needs and eating right to lose weight. Vegetables, fruits, and whole grains are key. Or try mixing and matching: low fat string cheese with apple, carrots with hummus, peanut butter with apple/celery/crackers, or chicken/salmon with greens.

Studies show that people who eat 10 grams of fiber daily build up less fat over time. This small step puts you ahead of the game in a large way. Try incorporating fiber-rich foods such as apples, green peas, and pinto beans into your meals.

• Healthy fats: Monounsaturated fats are best including olive oil, olives, avocados, nuts, and grape seed oil. Include healthy fats when cooking, add as a topping, or use as a light snack.

3. Sleep: Regenerate and revive yourself. People who get the recommended dose of six to seven hours of sleep per night gained less fat over five years compared to people who slept five or less hours per night, or eight or more hours per night.

4. Stress: Our minds work in mysterious and powerful ways. How you handle stress matters more than you think. Most people make bad food choices while under stress, by eating the wrong stuff, too much, or too little. Healthy ways to overcome stress include meditating, getting lots of help and support from friends and family, and different types of exercise are all great ways to diminish stress. 

Resources:

 http://www.webmd.com/diet/features/the-truth-about-belly-fat?page=2

http://blogs.webmd.com/pamela-peeke-md/2011/06/bye-bye-belly-fat.html

  

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