Who doesn’t want a small waist and tight, toned abs? We all do – at least I think most of us do 🙂 And guess what….we all have abs under our belly fat. For them to surface, we just need to work on our DIET and EXERCISE regularly. Heard of the saying “Abs are made in the kitchen?”….well it’s true! You cannot out train a poor diet. Based on research, here are 6 things to do that will help you lose your belly fat:
Don’t eat sugar – Punguza kula sukari – Sugar is the devil people. Eat foods with substance – fruits, vegetables, and lean meats. Added sugar is very unhealthy and has harmful effects on your metabolic health. Liquid sugar like soda and juices are even worse. Studies have shown that excess of sugar, can lead to increased accumulation of fat in the belly.
Eat more protein – Protein is the most important thing to include to your diet when it comes to losing weight. If weight loss is your goal, then adding protein to your diet is the most effective change you can make. There is also evidence that protein is particularly effective against belly fat. So increase your intake of high protein foods like eggs, fish, chicken, and nuts.
Reduce the amount of carbs you consume – Cutting out carbs from your diet is a very effective way to lose weight. Low carb diets lead to a quick reduction in water weight, which gives people near instant results. However, don’t drop all carbs. Continue eating fruits and veggies, which all have complex carbs, but eliminate refined and simple carbs – those found in white breads, pastas, chapatis, mandazis, rice, etc.
Eat foods rich in fiber – Eating a lot of fiber can help you lose weight as it keeps you fuller, for longer. In a 5-year study, eating 10 grams of soluble fiber may be particularly effective at reducing harmful belly fat. Good sources of fiber are fruits, veggies, beans, and oats.
Exercise PEOPLE; Fanya Mazowezi – this is KEY! – Exercise is important because it is one of the best things you can do if you want to live a long, healthy live and do your part to prevent risks associated with chronic diseases. However, keep in mind I am not talking about just abdominal exercises. Spot reduction (losing fat in one spot) is not possible, so doing endless amounts of crunches will not make you lose fat from the belly. Doing what you are doing in the FITT Jumpstart and FITTer in 30 program, along with abs exercises WILL help you lose belly fat. It’s all aerobic, cardio, HIIT – all exercises that have shown to cause major reductions in belly fat in numerous studies. So stick with the program, include the abs workouts, and check your diet to make sure you are eating the right fooda….you WILL start seeing results.
Make the changes to your diet gradually. Step by step…bit by bit…reduce the amount of sugar you consume, rice you eat, etc. Before you know it, your body will get used to NOT consuming so much sugar and carbs and you will feel like a lean machine, running efficiently by eating clean, healthy foods.
Stay Active. Eat Clean. Be FITTastic