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4 steps to cut belly fatBelly Fat is one of those things that everyone wants to lose, but either don’t have the will or knowledge to make it happen.  When you break it down, it’s pretty simple.  There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

Exercise

For a chubby runner, belly fat is an ongoing battle.  The best way to combat this is through intense exercise. Vigorous intense exercise trims all your fat, including visceral fat, which is the fat that surrounds the vital organs of our midsections.

To start really cutting the belly fat, you’ll need to get at least 30 minutes of moderate exercise at least 5 days a week. Brisk walking is great, as long as you work up a sweat, breathe harder and your heart rate is faster than usual.

If you want to get the same result in less time, step up your pace from a brisk walk to a jog or run. You will need to do this for at least 20 minutes a day, but only 4 days a week.

Exercise doesn’t have to be limited to the gym or treadmill.  Anything that can raise your heart rate for an extended period of time is helpful.  This includes things like mowing the lawn, running around the park with your kids, or even some lunges or squats while waiting for the laundry to dry.  Remember that these activities are incremental steps to get you to a place where you can torch that visceral fat.  If you are not active now, it’s a good idea to check with your doctor before starting a new fitness program.

Diet

Sorry to say that there is no magic pill for belly fat. If there was then we’d all have rock hard abs.  The fact of the matter is that when you start to lose weight on any diet, belly fat is usually the first to go.  So that is some good news.

Fiber consumption can be a helpful key to belly fat loss.  Studies show that people who eat at least 10 grams of soluble fiber per day build up less belly fat over time. To put that into perspective, that’s as simple as eating half cup of beans or a large apple.  Additional fiber intake is a simple step that can help the battle of the bulge.




In addition to this simple change, cutting out sugar and sugar filled drinks is another quick fix in your quest for a flatter belly.

Sleep

I think we all feel like we could use more sleep.  We may feel groggy or sluggish in the morning, but getting the right amount of shut-eye actually helps in weight loss. Recent studies show, people who get 6 to 7 hours of sleep gained less visceral fat over a 5 year period compared to got 5 or fewer hours per night or 8 or more hours per night. Sleep is important in your overall health, so the proper amount of sleep can lead to a flatter belly as well.

Stress

We all have stress.  The constant grind of work, family, and other obligations, day after day, week after week, take their toll on our physical and mental well-being.  How you deal with the stress is what really matters. Take time each day, just for a few minutes to pause and do some deep breathing exercises.  Clear your mind and breathe in through the nose and out through the mouth.  Just 5 minutes of meditation and deep breathing can help manage both the conscious and subconscious stress in your life.

The battle of the bulge is a pursuit that many seem to fall short of.  There are various reasons, but in most cases it is lack of consistency.  Following these simple tips will help you in your goal of a flatter tummy.



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