So, your burgeoning waistline has finally caught your attention and you have realized that something has to be done about it. It is only natural that you want to find the best method for getting rid of the belly fat lining your stomach. It is true that losing weight slowly is not an option that anyone relishes but it is also true that diet has an important role to play in weight loss.
So, can exercising help? Will running burn belly fat? It is common to see runners in the city streets, gyms and neighborhoods but the million dollar question is whether running is going to help you shed belly fat or not? Moreover, is it an effective method for weight loss or not?
Will Running Burn Belly Fat?
Yes and it is true that running is arguably the best weight loss method, but it isn’t a magical cure. You might gain some weight in the form of muscle first and then start losing fat gradually. However, remaining consistent with the running regime coupled with a balanced diet will surely bring you just rewards.
There is no guarantee that running is going to help you in losing weight. It is also important to keep in mind that abs specific exercises would not help you in flattening your stomach.
Only by reducing your overall body fat will you be able to lose belly fat. Combining running with low-calorie and healthy diet will help you in losing fat more quickly and effectively. Your genetics will decide which areas will lose fat in the beginning and which will lose it later on.
How to Lose Belly Fat Fast
Will running burn belly fat? Unless you start thinking about losing excess body fat, you will not be able to reduce your belly fat. There is no way for you to spot reduce the stomach fat but you can try to lose all of the excess fat that you have which in turn will help you in losing belly fat too.
In order for this to happen, you will have to perform aerobic exercises and adopt a healthy diet. Moreover, you must try to sleep well and minimize stress, too.
FOODS TO AVOID
- Soda has empty calories which are responsible for increasing your weight. Moreover, they are rich in sugars which the body is unable to burn and it end up in the midsection, thus adding excess fat to your abdomen. Therefore, it is best to replace sodas with pure water.
- Dessert contains refined sugar which is known to cause weight gain. In addition to this, they are too high in calories and are therefore not good for losing excess weight. Therefore, it is best to eat low fat desserts and that too very moderately.
- Fast foods contain the highest amount of carbohydrates, fats and calories and are thus not suitable food items if you are looking to lose belly fat. Most of the fast food items are cooked in fatty acids which are unhealthy and also cause obesity.
- Although whole milk offers calcium in abundance, it is rich in unwanted fats too. Even low fat milk contains too many calories and fats and thus must be avoided at all costs. Since healthy adults do not need whole milk, it is best that you consume skimmed milk instead.
- Potato chips are among the main culprits that increase belly fat. Since these potato chips are fried in hydrogenated oils, they are rich in trans-fat which are unhealthy and cause weight gain as well. Therefore, it is best to replace fried potato chips with baked or low fat potato chips.
- Pancakes contain too much fat and calories and when eaten with syrup can seriously increase your belly fat. Therefore, if you want to lose the excess fat then substitute pancakes with whole wheat waffles as they can help you in shedding your belly fat.
FOODS TO ADD
- Healthy fats: Monounsaturated fats are excellent for stopping belly fat from ever emerging. They also help in controlling inflammation and maintain heart health as well. Olive oil, nuts, avocados and pine nuts are among the best means of getting these healthy fats.
- Low-Glycemic-Index foods like chickpeas, lentils and beans help you in keeping your cortisol levels under check. With the cortisol levels down, you are not going to develop any visceral fat and thus you will start losing your belly fat.
- Consuming green tea that has been enriched with a group of anti-oxidants named catechins can also help you in losing belly fat. In order to achieve the same results as the catechins enriched green tea, you will have to consume around 2 to 4 cups of regular green tea on a regular basis.
- Eating dairy products can give you the required daily dose of calcium. This would inhibit the production of the hormone which signals the body to start accumulating visceral fat. Thus, eating low-fat Greek yogurt is a good way of losing your belly fat.
- The digestion process burns around 25 - 30% calories contained in each gram of protein. However, only 6 - 8% calories contained in carbohydrates receive the same treatment. So, you save around 41 calories each time you eat 50 grams of protein instead of eating an equal quantity of carbohydrates.
- Cardio exercises: A good cardio regime that includes walking, biking and running is necessary if you want to reduce the fat that lies underneath your abs. Interval training is a great cardio exercise that involves alternating low and high intensity cardio. Having started a regular cardio routine, you must add weight training sessions to your workouts. This will help you in lowering the belly fat production.
- Use an elliptical trainer: For people who have grown old and are no longer able to jog or lose belly fat through walking alone can make use of elliptical trainers. It is among the best cardio devices that offer a low impact but intense workout. Half an hour spent on the elliptical trainer by a 145-lb person can help him in burning around 300 calories.
- Crunches: Lie down on your back with your fingers placed on the side of your head. Now place your feet on the floor, keeping your legs in a bent position. Start the exercise by lifting the torso and the shoulder blades upwards and crunching the ribcage towards the lower belly. Hold this position for a few minutes then return to the starting position and repeat the exercise again.
- Front squats: Squats are thought to be excellent for quads but they can be beneficial for the core muscles too if they are done right. Begin with the usual squat position but instead of placing the bar on the back, place it across the front of your shoulders with an underhand grip. Now keep your arms parallel to the floor while performing the front squat. Get into the squat and then push back to stand again. You will feel the core muscles stretching during this exercise.