Not only is spring a season for cleaning, it’s also the perfect time to get working on those weight loss goals.
Lots of people look to lose weight – especially belly fat – when the days start getting warmer. As we all know, swimsuit season will inevitably sneak up on us eventually.
That isn’t to say we shouldn’t be happy with our bodies regardless of the shape. For many, however, losing belly fat also means working towards being healthier overall. That layer of fat stored in your abdominal cavity, also known as visceral fat, has been linked to several health conditions. They include heart disease and type 2 diabetes.
In other words, you should want to lose it for health reasons more so than aesthetics. Regardless of your motivation, you can get rid of it.
No, we’re not going to tell you to do crunches. Why? Because spot reduction isn’t a real thing and isolated exercises won’t help you lose fat from specific areas.
Sorry, if you’re going to lose weight, it’s up to your body to decide what fat goes first. No targeted exercise will make you only lose belly fat. Instead, you’ll have to make the necessary lifestyle changes to lose body fat in general.
There’s no quick fix. You’re simply going to have to be diligent and consistent with your diet and exercise routines.
If you want to get rid of fat, you’re going to have to get a little sweaty. There, we said it.
One of the key elements involved in losing weight is physical activity. That means you should aim for at least three and a half to four hours of cardio every week. Ideally, you should try to do forty-five minutes to an hour of cardio five days a week.
If you want to really keep that weight off, many experts also suggest doing strength training. Try to work some weights into your fitness routine twice a week and focus primarily on compound exercises.
If you’re not familiar with the term, NEAT stands for nonexercised activity thermogenesis. This is essentially all of the physical activity you get daily in addition to your workout. In other words, it’s the walking, playing with your pets or kids, chores, and other things that keep you active.
If you’re already tracking your steps, you’re on the right track. The more steps you can get in every day, the better. Ideally, you should accumulate 10,000 a day or more.
Yes, exercise is important for weight loss, but your diet plays an even more significant role. If you’re going to shave off that belly fat, you’ll need to expend more calories than you consume. This is often referred to as maintaining a calorie deficit.
The key is to create a healthy balance though. You need to burn more calories than you eat, but you still need to eat a healthy amount. (If you eat too few, it can actually slow your metabolism.)
Quality matters, too. That means you need to be eating nutrient-dense, healthy foods. Avoid refined sugars, high fructose corn syrup, and heavily processed foods. Instead, make sure you eat lots of leafy greens and other healthy veggies.
