The fat that causes belly fat and love handles is called subcutaneous fat. Whenever this fat is present, you are at risk for the development of deeper fat called visceral fat. According to AARP, this fat hampers the processing of cholesterol and insulin---and may also compromise the function of other tissues and systems. If you want this fat gone, you can resort to measures that do not involve pills, supplements or surgeries.
Eat Fiber
Fiber is a substance that has a satiating effect when it is consumed. By eating more fiber-rich foods, you will fill your belly and keep yourself feeling full for longer periods of time. The end result is you will eat fewer overall calories and promote weight loss. Brown rice, quinoa, oatmeal, beans, fruits, vegetables, whole-wheat bread and whole-grain pasta are high-fiber foods.
Consume Multiple Meals
When you eat a meal, then wait several hours before eating again, you run the risk of becoming ravenous and overeating at your next meal, or grabbing something unhealthy to quickly satisfy your appetite. To prevent this from happening, consume three meals and three snacks spread out through the day. Not only will this keep your appetite under control, but it will also give you sustained energy levels. Eat meals that are balanced with complex carbs and protein. Carrot and celery sticks with low-fat cheese cubes is a meal example. Being that weight loss is an issue, cut back on your daily intake by 500 to 1,000 calories.
Give Up High-Calorie Drinks
Beverages that are high in sugar and calories like soda, sweetened teas, slushies, dessert coffees, fruit punch and alcohol all need to be eliminated from your diet if you want to lose your belly fat and love handles. The empty calories that these beverages provide will prevent you from slimming down fat areas. Water on the other hand, is free of calories, it hydrates the body and it also flushes toxins from the system. According to the Institutes of Medicine, women should get approximately 2.7 total liters of water a day and men should get approximately 3.7 total liters. This comes to approximately 90 oz. and 120 oz., respectively.
Move Your Body
When you want to lose fat, you have to do cardio. Being that spot reduction is impossible, fat is lost throughout the entire body, including the belly and love handle areas. It doesn't matter what type of cardio you choose, as long as you do it for 60 to 90 minutes, four to five days a week. Running, biking, swimming, elliptical training, rowing and fast-paced walking are examples.
Tone the Midsection
Specific exercises for the belly and love handles will tone and tighten the muscles as you burn the fat. To get the best effect, perform exercises that target the lower abs, upper abs and obliques. The obliques are found on the sides, underneath the love handles. Reverse crunches, leg scissors, Russian twists, side crunches, stability ball crunches and double crunches are examples.
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