Losing weight and gaining energy go hand-and-hand. The more body fat you lose, the easier it will be for you to move around, and thus have a higher energy level. Although it is impossible to spot reduce body fat, you can work to reduce belly fat by losing weight in general. Some factors to help with weight loss and gaining more energy include making changes to your diet, drinking more water and performing regular aerobic and strength-training exercises.
Avoid Processed Foods
By avoiding processed foods high in sugar, salt and saturated fat, you have started on your plan to reduce belly fat and gain more energy. Instead, consume natural foods, such as fresh fruits and vegetables, lean protein, low-fat dairy, whole-grains and healthy fats such as plant oils, nuts and seeds. Additionally, avoiding foods high in sugar will help prevent energy highs and lows. Whole-grain carbohydrates are slower digesting, meaning they provide you with a steady-flow of energy instead of a sudden influx of sugar.
Portion Size
Eating smaller meals throughout the day may put you at a metabolic advantage because it keeps energy sustained throughout the day and avoids large blood sugar fluctuations. You might also try to reduce portion sizes and consume five to six smaller meals daily instead of two or three larger meals. Spacing meals apart every two to three hours can help sustain energy levels and prevent over-consumption by controlling appetite.
Drink Water
When you drink more water throughout the day, you stay hydrated. Thirst is commonly mistaken for hunger, and many people go through the day dehydrated causing tiredness, low-energy levels and headaches. Whenever you feel hungry, drink a glass of water first, and wait 20 minutes to see if the hunger passes.
Aerobic Exercise
You need to get at least 30 minutes of moderate-intensity aerobic exercise five days a week. Aerobic exercise helps to improve blood flow, burns extra calories and helps reduce disease risk. Moderate-intensity exercise might include brisk walking, cycling, swimming or elliptical machine. Exercise does not have to be continuous for it to be effective. Breaking up 30 minutes in two or three shorter sessions will offer the same results. However, to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.
Strength Training
Strength training builds lean muscle tissue. Strength train at least two days a week targeting all the major muscle groups. Muscle tissue helps keep your metabolism elevated and makes daily task easier. To burn additional calories during strength-training sessions, keep rest periods short between exercises and perform compound exercises, such as squats, deadlifts, pushups and lunges. These exercises work multiple muscle groups, thus requiring more energy and burning more calories. Perform each exercise until fatigue is reached. Try between eight and 12 reps for two to three sets.
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