Losing belly fat can be difficult, but it’s not impossible. If you’ve put on a few pounds (or more) around your abdomen, it’s important to know that excess belly fat can increase your risk for a lot of health concerns, including heart attacks, high blood pressure, stroke, diabetes, heart disease, color cancer, asthma and Alzheimer’s. Consider the following tips to help you lose the extra pounds:
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Quit smoking
This might seem contrary to common sense, especially if you’ve heard that quitting smoking can cause you to pack on the pounds when if you start fulfilling your oral fixation with food once you give up cigarettes. But smoking is actually a risk factor for increased belly fat, among other health concerns like lung cancer. When you quit smoking, time it with an increase in exercise and a commitment to healthy eating.
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Get quality sleep
Lack of sleep or poor sleep quality has been linked to belly fat. Aim for 7 to 8 hours of uninterrupted sleep each night and add a short nap if you can.
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Decrease your stress
This is a tough one, but it’s vital. Stress releases the hormone cortisol, which can cause you to eat more and gain weight. Experiment with things like yoga, meditation and reading to try to manage stressors that you can’t eliminate.
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Increase your exposure to sunlight
Some studies have indicated that exposure to sunlight may help you gain less weight and increase metabolic function.
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Add aerobic exercise and weight and resistance training
You don’t need to start off running five miles a day, but if you start with a 30-minute walk with some hand weights you can gradually work yourself up to more serious aerobic exercise and more intense weight and resistance training.
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Reduce your alcohol intake
Because of their added sugar, alcohols can cause you to gain weight. Limit your alcohol consumption and if you do partake, choose lower-calorie beverages, such as a light beer or vodka and soda.
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Eat a healthy diet
We know: easier said than done! But avoiding fatty foods, sugars and refined carbs with little nutritional content can make all the difference when it comes to losing belly fat. Try adding a new fruit or vegetable each day and focus on eating lean proteins, such as fish and turkey, and complex carbohydrates. Some of the best complex carbohydrates include brown rice, whole wheat bread, steel-cut oatmeal, multigrain hot cereal, beans, lentils, quinoa, and couscous.
