There are two types of fat: subcutaneous fat, which lies under the skin, and visceral fat, which lies deep in the abdomen. The visceral fat is not only more difficult to get rid of, but it is associated with several health risks, including diabetes, heart disease and high blood pressure. While some people associate a pot belly with drinking beer, it may actually be a sign of other issues. The visceral fat that collects around the waistline is strongly connected to a stressful lifestyle. Drastic changes in lifestyle and diet will help get rid of pot belly fat.
Step 1
Find a stress-reduction strategy. A hectic pace promotes the production of adrenaline and cortisol. These are hormones that are released from the brain when danger is perceived and that contribute to the production of belly fat. According to The American Institute of Stress (AIS), jogging and other aerobic exercises, meditation, prayer and yoga work well for many people. Some find that listening to music, hobbies, volunteer work, keeping a daily journal of feelings, laughing, playing with pets or shopping help them relax.
Step 2
Perform aerobic exercise daily. Weight gain is a result of not burning off more calories than we consume. There are 3,500 calories to a pound, so a deficiency of 500 calories a day, seven days a week will drop one pound. Although the Centers for Disease Control and Prevention (CDC) recommends 2.5 hours a week of moderate-intensity exercise such as walking, jogging or bicycling, it advises doubling that amount to achieve greater benefits and weight loss.
Step 3
Eat five to six mini-meals a day. Our metabolism is like a fireplace. In order to keep the fire burning, fuel is needed. Eating every few hours will keep your body burning calories and fat. Keep the portion sizes small to medium.
Step 4
Add protein to every meal. Protein will increase your metabolism by 25 percent. It takes your body longer to digest, so it will keep you fuller longer. Good sources of protein are eggs, fish, chicken, low-fat cottage cheese, flank steak and turkey. Consider drinking a protein shake between meals as a healthy snack.
Step 5
Take your vitamins and minerals. Many professionals believe we can get enough vitamins by eating a properly balanced diet. But those who are under continual stress may have deficiencies. A quality multivitamin along with vitamin C, the B vitamins, chromium and zinc may help with belly fat reduction.
Tips and Warnings
- Losing weight takes time and effort. Be patient and consistent.
- Check with your physician before beginning a vigorous exercise program. Getting a blood test to check for thyroid problems will also rule out that your weight gain is not due to a health issue.
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