Losing weight is hard enough, but nothing is quite as frustrating as seeing fat deposits stick to the area around your abdomen, refusing to disappear. Often mentioned under the guise of “love handles”, this belly fat can be hazardous to your health and retracts from your overall appearance.
The reason for this is because a prominent waistline consists of two types of fat. The first is subcutaneous fat, a superficial layer found under the skin that is responsible for what is often called a “beer belly” look. There is another type of fat, however, that lurks just beyond the abdominal muscles. It’s called visceral fat, and it can wrap itself around your vital organs, driving up the risk for health problems such as diabetes and heart disease.
Luckily, both of these types respond to the same types of treatment. In the following paragraphs we’ll explore some of the best ways to burn belly fat and love handles so you can make them a thing of the past:
1. Maintain A Healthy Diet
The number one thing you can control when it comes to weight loss and getting rid of belly fat is the food you put inside your body. Start by eliminating excess sugars and salts. Consume more protein by increasing your intake of fish, eggs and dairy products. This helps protect you against insulin resistance, a factor in diabetes and weight gain which becomes more important the more you age.
Other foods for burning belly fat and love handles include fruits, vegetables, and whole grains. When it comes to consuming fat, opt for the good monounsaturated and polyunsaturated kinds, which you can find in nuts, fish, and avocados. Don’t concern yourself too much with counting calories as more and more research suggests it’s the quality of the food and the timing of when you eat it that really matters. If you aren’t sure exactly what to eat, this 3 Week Diet comes highly recommended.
2. Engage In Physical Activities
If you want to find a way to burn belly fat and love handles, a good diet can’t do all the work alone. Fortunately, studies suggest visceral fat yields to aerobic exercises. Swimming, jogging, and even walking briskly can have a strong effect as long as they get your heart rate up.
There are also a number of techniques such as bicycle crunching and planking that are specifically designed to strengthen your core abdominal muscles. Even quieter methods of exercise can pay off. Yoga, for example, can reduce levels of cortisol, a stress hormone linked to belly fat.
3. Get Some Rest
Your body needs at least 7 to 8 hours of sleep to function properly. When you sleep less, it can lead to an increase in visceral fat levels. On the flip side, oversleeping can be just as bad. People who have chaotic sleep schedules prompt their bodies to produce more fat-storing hormones like cortisol.
4. Drink Green Tea
Since green tea triggers thermogenesis, or heat production in the body, it is a powerful ally for burning fat. It also houses powerful antioxidants called catechins, which play a role in eliminating abdominal fat when coupled with moderate exercise.
The best way to burn belly fat and love handles will always be up for debate, and as stubborn as belly fat is, it’s important to remember that eliminating it is entirely possible by adopting a few significant changes to your lifestyle. So prepare to bid a fond farewell to your “love handles” and get ready to embrace a newer, healthier you.