In a world that has achieved smart homes, smartphones and cars that can drive themselves, can anyone please develop a weight loss button to push for instant facilitation? Hold this button, because Mike Bohl, MD, MPH, ALMDirector of Medical Content and Education at Ro and a member of our Medical Expert Council, reveals five ways to melt your belly on autopilot.
Excess belly fat is like a guest you’ve taken out to dinner too many times and had so much fun that it would not leave. (You know exactly who we’re talking about!) Not only is that extra weight on your gut frustrating to watch, it’s also extremely unhealthy. In fact, belly fat is more harmful than fat on other parts of your body, according to a study by UT Southwestern.
Dr. Bohl explains it this way. When most people think of body fat, it means subcutaneous fat, which is directly under the skin. This includes fat that you can pinch on your legs, buttocks, and arms. Dr. Bohl says that extra subcutaneous body fat is usually linked to a “pear-shaped” torso.
Visceral fat, however, refers to your “abdominal fat.” It is located deep inside your abdomen surrounding your organs. Extra visceral fat is linked to having an “apple-shaped” body. Dr. Bohl says, “Visceral fat is more detrimental to your health and is associated with an increased risk of type 2 diabetes, heart disease, stroke, and certain cancers.”
If you have belly fat that you’re ready to burn, let’s start with these five super simple daily habits you can incorporate into your routine. They are extremely effective in helping you melt away your unwanted belly bulge.
First of all, it is important to know that you cannot exercise to lose weight in a specific part of the body. “Spot reduction”, unfortunately, is a myth. For example, your arm routine will not cause you to lose fat on your arms. A ton of crunches will strengthen your abdominal muscles, but they won’t get rid of your belly. The good news? Whatever workout you do will help you burn calories and lose weight all over.
Dr. Bohl says, “When it comes to exercising to get rid of a belly bulge, choose the exercises that you are most likely to stick to long term. Aerobic exercise burns calories and can be good for any time of the day (for example, you can take a brisk walk during a break at work or after eating). Resistance training also burns calories while you’re lifting weights as well as over the long term, because the bigger your muscles, the more calories they burn throughout the day as part of their normal metabolic processes. “
In order to melt your belly bulge on autopilot, protein is your new BFF. Various studies have revealed that consuming a high protein diet is linked to lower abdominal fat. Generally, to see tartar go down, it is essential to include fresh fruits and vegetables in your diet. But based on the studies, Dr. Bohl adds, “Adding quality protein sources is also important and can be beneficial. If you can, opt for lean proteins, such as fish and chicken. Or, better yet, choose plant-based, complete proteins. protein, like quinoa and soy.”
Alcohol is one of the top secret sources of extra calories that you might not even think about. Mixed drinks contain many extra calories, from alcohol to sugary supplements.
“Research suggests that drinking alcohol is associated with core or belly weight gain. So to give you the best chance of losing belly bulge, limit your alcohol intake” , explains Dr. Bohl.
Cortisol is the stress hormone linked to weight gain, says Dr. Bohl. Therefore, managing your stress level is a great way to avoid a bulging belly.
Dr. Bohl suggests, “If you’re looking for something that fits easily into your routine, you can try meditation or deep breathing exercises at least once a day. Having a regular sleep cycle and getting enough sleep each night can also help manage stress. If you have chronic anxiety, however, it’s important to be properly assessed by a healthcare provider.”
Simple and clear, if you want to lose weight, you need to burn more calories than you eat. Unfortunately, your excess belly fat isn’t going anywhere anytime soon if you don’t diet. A simple way to decide on a diet and stick to it is to plan your meals.
Dr. Bohl explains, “If you pre-plan (or even pre-prepare) all of your meals at the start of the week, it’s easier to stay on track without having to think about it every day. You can even pre-plan what your snacks will be in case you get hungry. For example, you can store low-calorie foods like baby carrots or celery in the refrigerator for between-meal snacks.
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
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