Simple Solutions To Belly Fat Loss


Eating food may seem complex especially when it has to do with belly fat loss but it’s the simple mistakes we make that complicate issues causing a huge difference in what we hope to achieve versus the end result .What is of utmost importance is for you to know how your body system works based on your sleeping routine, body metabolism, health conditions, workouts, anxiety/stress levels and daily schedules. There is a lot more to a healthy eating lifestyle particularly dealing with belly fat loss.

It’s a known fact that most people have this undisputed knacks for oily and over-seasoned foods “stepped down” with carbonated drinks.  These factors alone put us at a more likely chance of battling with the issue.

A growing body of research suggests that our bodies function optimally when we align our eating patterns with our circadian rhythms, the innate 24-hour cycles that tell our bodies when to wake up, when to eat and when to fall asleep. Disrupting this rhythm by eating late night meals or midnight snacking can as well be a recipe for weight gain and metabolic imbalance. You improve your metabolic health when you eat your meals in a daily 8-10 hour window daily.

The average person eats over a 15-hour or longer period each day, starting with milk or coffee after rising and ending with a glass of wine or as we have it here our special “soft drinks” which are highly carbonated , coupled with a heavy late night  meal or a handful of plantain chips or even cake shortly before going to bed. This pattern of eating messes with our circadian rhythm.

Studies suggest that eating earlier in the day is optimal for metabolic health. This does not mean you should skip dinner; but for belly fat loss you should consider having a relatively light dinner before 7pm max.

Aside this, a one-week research led by Bruce Bailey, professor of science at Brigham Young showed that getting less than 6.5 hours of sleep and more than 8.5 hours of sleep was linked to a higher body fat. Other researchers carried out this same activity on different students all around the globe and their results tallied similarly to his.

The body two weight related hormones: Leptin which regulates energy levels and keeps your appetite low and Ghrelin, which stimulates your appetite. When you don’t have enough sleep, production of leptin is decreased and Ghrelin increased resulting into an increase in your appetite while you’re awake.

Another benefit of a well timed sleep is that it aids in reduction of stress optimally. How so? Well, the stress hormone known as cortisol causes your body to retain excess fat around your midsection . Hence, the more sleep you get, the less cortisol produced which is equated to less excess fat stored in your tummy.
Eating smaller and healthy balanced meals at regular intervals daily helps in an active metabolic body system.

Most people make the costly mistake of skipping breakfast with the justification of opting for salads and lots of veggies for lunch. Then 3pm hits and you’re incredibly hungry hence you finally give in, eating a candy bar, sweets or chips.

By 6pm you’re running wild snacking on anything you see. Technically, you cut the carbs initially; but later surrender to the large helping of spaghetti or pizza. Dessert hasn’t been addressed properly so you tend to that craving with two to five scoops of ice cream before going to bed.

You start feeling you’re a binge eater when the reality is that you’re hungry. If you just added a little more calories for breakfast, your eating would be fully under control and suitably lose belly fat.

Ideally, breakfast should be satiating to prelude the need for a midmorning snack having a minimum of 300 calories. Most people are ignorant of the number of calories they consume per meal but this can be resolved easily- I for one use a Food Diary App which helps in calculating each meal for me. This simplifies everything for me in terms of calories intake.

Lunch should be the main meal of the day. Try having a salad with grilled chicken or fish with sweet potatoes. If that’s not working for you I suggest two small wraps of swallow with any soup of your choice with either fish, snail, beef of chicken.

If lunch and dinner are more than five hours apart it’s best to always pack an afternoon snack which will prevent you from arriving at dinner starving.

Dinner on the other hand should be light and extremely low in carbohydrates. It will mitigate the effects of distorted calories at night.
Losing belly fat is a big problem; especially for ladies I have to admit. It can be aesthetically displeasing. If you really want to lose weight, you need to include a minimum of 30 minutes of exercise in your daily routine for targeting and reducing belly fat. In this section I’ll briefly discourse the male and female belly fat workouts.

The reason for this is most women cannot handle the intense workouts men carry out and men generally have a highly muscular structure compared to women hence, their workouts more vigorous.
For women: Crunches(twist, reverse and side crunches included), plank exercise, lunge twists, the stomach vacuum, the captain’s chair, jogging and cycling.

For men: To create a lean, rock-hard and obviously sexy waist, you need to start with the right moves. Here are seven workouts I’ve researched on, to hand you that jaw dropping body:
  1. 10 fast paced reps of burpees 
  2. Mountain climber which is a complex form of planks
  3. The kettle bell swing 
  4. Medicine Ball slam
  5. Dumbell Overhead Lunge
  6. Hollow body holds
  7. The Bird dog
As for the anxiety/stress levels, it is advisable to try as much as possible to avoid or control how you react to situations round you. Overwhelming oneself with life’s troubles uncontrollably burns a lot of healthy calories; especially those needed for the daily activities making you consume more fatty and sugary foods leading to excessive weight gain.


Article Credit: Sodunke Oyindamola

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