Many people turn to fad diets and targeted exercises in an attempt to shed their belly fat. Yet, in reality, there are 10 simple things you can start doing to see progress with fat loss without the stress of crash dieting.
1. Track Food And Exercise
One of the most important tips that will help you shed stubborn belly fat is to track your food and exercise. Once you have a clear idea of what you are eating and how much you are exercising, you will have a better idea why you are struggling to lose the fat.
Be sure to track all your food intake, from the random snacks to the proper meals. Some people don’t count their sugary coffees or “healthy” snacks, but they are only cheating themselves of an accurate view of their diet.
2. Cut Sugar Intake Down
A major contributor to the accumulation of belly fat is sugar as it quickly breaks down into glucose and is stored in fat cells. While this was helpful for ancient humans, it is less helpful as modern diets tend to include a lot of sugar.
To successfully cut down on your sugar intake, take small steps to replace the sugar in your diet. People are more likely to succeed at cutting down on sugar if they take small steps rather than large, drastic ones.
3. Lower Carbohydrate Consumption
While carbohydrate consumption can be part of an endurance athlete’s diet successfully, simple carbs are quick to transform into glucose as they are digested. So, as you cut the more obvious sources of sugar from your diet, make sure to lower your carbohydrate consumption as well.
4. Engage In Treadmill Workouts
High-intensity aerobic workouts are the best way to melt fat off the body. On a NordicTrack treadmill, you can engage in HIIT workouts – adjust the flexibility of the deck to suit your needs, and if you invest in an incline trainer, you can burn calories five times faster when using the 40% incline.
5. Reduce Stress Levels
When under stress, our bodies release a hormone called cortisol. Too much cortisol in your system contributes to fat gain and women, in particular, are prone to stress-induced fat gain.
So, if you want to permanently shed belly fat, you will need to find ways to reduce your stress levels. Some common ways that can help are:
- Regular exercise
- Take breaks
- Listen to music
6. Increase Protein In Daily Diet
Upping your protein intake can indirectly contribute to shedding belly fat. Protein is better at appetite satiation than carbohydrates and only has 4 calories per gram. That way, you can lower your caloric intake, and lose fat without feeling food-deprived.
7. Cook With Coconut Oil
No type of oil should be used too much, as they are generally high in calories and low in nutritional value. However, some researchers have noticed that using coconut oil when cooking can help specifically reduce belly fat. Be sure to use it sparingly, as coconut oil is still a saturated fat and should play a limited part in your diet.
8. Meet Sleep Recommendations
Your average adult needs anywhere from 7-9 hours of sleep every night. It is possible to function on less, but the lack of sleep can contribute to the retention of fat. Other things sleep deprivation contributes to are:
- Increased hunger
- Higher stress levels
- Less exercise due to low energy
- Slower mental processes
9. Experiment With Mealtimes
Everyone is different, and the kind of meal planning that works best for you may be different than the standard three meals a day. Some people have found success in losing belly fat while eating five small meals a day, while others use intermittent fasting (ie- 16 hours fasting, 8 hours for eating) to achieve success.
10. Eat Fiber-Rich Foods
Fiber can help fill your stomach and help control the urge to overeat. It can also help reduce stomach bloating, as a fiber-rich diet helps promote healthy digestion.
You don’t need to necessarily use all 10 of the tips we have provided to lose your belly fat, but you are more likely to succeed if you do. Be sure to check out our excellent treadmills so you can support your fat loss efforts with the best cardio equipment available.