Got a huge gut? Are your chicken wings starting to hold you down? Struggling with your love handles? Eager to get rid of your muffin top? Whatever you want to call it, at the end of the day, it’s all fat and boy is the struggle to lose weight is real.
Very real. It’s especially real for those of us who’ve got over 50 pounds of weight to lose. Admittedly, many of us want to lose weight quickly for purely aesthetic purposes. We want to look good and feel good about our bodies.
However, if most of your fat is concentrated around your abdomen, what we the medical community calls visceral fat, there’s a more urgent reason for you to drop weight as quickly as possible. Visceral fat is the most dangerous fat to store in your body and has been linked to all sorts of deadly diseases such as diabetes, heart disease and more.
Knowing the dangers of having too much visceral fat in our bodies, what’s the best thing to do to lose weight quickly? Well, there are multiple things that we ought to do to make sure we drop the excess pounds as fast as possible. Among these things are keeping a balanced diet and exercising regularly, but what else should we do? Here are some things to keep in mind as we work towards a slimmer and leaner body.
Use Laser Focus on Your Fat Cells
No, we’re not telling you to develop a super power overnight. What we mean is simply this: your belly fat actually pays attention when you work out. Visceral fat also has a different number of metabolic enzymes than the rest of the fat in your body so it’s much more responsive to exercise. Want to know something else interesting?
While it’s true that nutrition and diet has practically everything to do with weight loss, research has found that those who diet and exercise at the same time will shrink belly fat at double the rate compared to those who are just dieting.
Huff and Puff Your Belly Away
Breathing exercises? We think not! The research is clear when it comes to effectively losing belly fat: at least 30 minutes of aerobic activity is absolutely essential to lose belly fat quickly. Now, we’re not just talking about a lazy walk around the neighborhood, okay?
It needs to be at least moderate activity which means that you need to be huffing and puffing your way through this work out and really breaking a sweat. You don’t need to be sprinting down the street like Usain Bolt either though. If you’re a beginner, challenging yourself to a brisk walk is perfectly fine.
If you’re fitter than most, try challenging yourself with some more challenging exercise like boxing or pilates. At the end of the day, what’s important is that you’re hitting somewhere between 50 to 70 percent of your maximum heart rate. Not sure what your max heart rate is? Just subtract your age from 220 to get the figure then calculate for percentages.
Challenge Yourself With HIIT
The verdict is in folks, HIIT, or high intensity interval training, is officially one of the most effective exercises if you want to lose weight and lose it quickly. It’s especially effective when it comes to getting rid of belly fat too.
Our suggestion is to start off your fitness routine with the 30-minute aerobic exercise. Once your body is up to it, start trying short HIIT workouts and build up until you can reach 30-minute-long interval workouts. If you need some hard facts to back this up, no problem. A study was conducted in Canada comparing the effects of HIIT workouts with those who performed easier and steadier paced workouts.
The end results show that over a 15-week period, those who completed just 30 minutes of interval training lost three times more fat than those who performed the 45-minute steady aerobic workouts. Research has also concluded that HIIT training can help people drop 20 percent of their belly fat in the span of 90 days.
That’s an incredible amount of belly fat to lose in that span of time. Not to mention the fact that you’ll feel so much health benefits after losing just 5% percent of your belly fat.
Get Your Daily Dose of Vitamin D
If you’re not yet aware of the hormone called cortisol, it’s time to get acquainted. Cortisol is the bane of the weight loss community’s existence as this stress hormone is responsible for promoting the storage of belly fat.
So, what’s the best way to combat cortisol? Surprisingly, it’s through the sunshine vitamin: vitamin D. When combined with calcium, vitamin D has shown to be extremely effective in cancelling out the effects of cortisol.
The sad thing is that there are only a few people who produce a sufficient amount of vitamin D solely through sun exposure. As such, it’s important to include foods that are rich in vitamin D to your diet. Some examples of vitamin D-rich foods are tuna, salmon, rainbow trout and, surprisingly, fortified cereals. If you can find a quality vitamin D3 supplement, this might be a great thing to add to your daily routine as well.
Get Your Whey and Eat It Too
Found in dairy, whey protein has been shown to be beneficial to the weight loss process. It’s also been deemed extra effective when it comes to banishing belly fat. The best way to utilize whey protein is by eating food products in which it occurs naturally. Some examples include Greek yogurt and cottage cheese, though other yogurt and cheese products will also have whey in it.
Although whey protein powder is an effective means of getting this substance incorporated into your daily diet, we do recommend going the natural route as many protein powders can be unnecessarily high in sugar. Try carrying some yogurt or fruits and cottage cheese around with you for a healthy and fat busting snack to have in the middle of the day.