Belly fat can be some of the most stubborn fat to get rid of. It is also linked to an elevated risk of diabetes and heart disease. After months of diet and exercise, you may still be struggling to lose belly fat. This is because not all exercise targets the abdomen as well as others. And, certain foods lead to increased fat around your middle. If you want to specifically target this area, then here are some proven ways to do it.
Non-Surgical Procedures
Non-surgical procedures are increasingly being used to reduce belly fat. This option is ideal for someone who has been using diet and exercise to reduce their weight but is still having trouble with the abdomen. Many non-surgical procedures have been cleared through the FDA, like Coolsculpting Virginia Beach, laser treatments, injectable deoxycholic acid and red light therapy.
Procedures like this are popular because there is minimal downtown. The fat slowly fades away over time and multiple treatments, making the change less noticeable to bystanders. There are no scars or anesthesia, making it less invasive and therefore less dangerous. With any procedure, risks are still a concern. Make sure that any doctor you consider is board certified and has reliable references.
Diet
In order to reduce your belly fat, you must stay away from added sugars. Natural sugars found in fruits have high amounts of fiber, which helps reduce belly fat. But, added sugars are different. Fructose specifically has been shown to increase fat around the abdomen and liver. This can lead to insulin resistance and a slower metabolism.
Protein is a major factor when losing weight. Protein will make you feel full longer and with fewer calories. Studies have shown that people who get around a third of their daily calories from protein have significantly less belly fat.
Exercise
Any kind of physical activity will increase your metabolism, reduce weight and aid in a healthy body. While abdominal exercises can build muscle in the targeted area, aerobic exercises have been shown to reduce belly fat the most. One study found that aerobic routines not only reduce abdominal fat but also prevents the fat from returning.
These exercises can be anything that gets your heart rate up. You can simply walk, run and climb stairs. Gym memberships usually include a whole room of aerobic equipment like treadmills, ellipticals and rowing machines. But, you really don’t need equipment. Find an aerobic activity you love, like riding your bike or dancing, and work it into your daily routine.
