Top Tips for Torching Belly Fat

No ab crunches required…

ELIMINATE INFLAMMATORY FOODS

These are foods that trigger a histamine response in the body to fight anything “foreign” like invading microbes or chemicals. This often leads to bloating, increased fluid retention, poor digestion and less efficient fat loss. Inflammatory foods are different for everyone but common culprits include gluten, soy, commercial dairy, artificial sweeteners, even too much coffee can cause inflammation.

EAT MORE WHOLE FOODS

Replace inflammatory foods with those that are fresh and minimally processed. Fresh fruit and vegetables, grass-fed meats, wild caught fish, gluten-free whole grains and natural dietary fats are all great choices.

EAT IN A CALORIE DEFICIT

For fat loss to occur, you need to be burning off more energy than what you’re putting in. However, cutting calories too drastically is not going to do you any favours either. It’s a fine line, but the aim is to be eating as much as possible and doing as little cardio as possible while achieving fat loss at the desired rate. Half kilo loss p/wk is a good starting point, less if you’re already quite lean, more if you have more to lose.

WORK UP A SWEAT

Weights training has been shown to burn the most calories over a longer period of time compared to cardio. It also makes you stronger, increases metabolism and creates shape. For fat loss, you want to opt for high volume, more intense work outs that make you sweat. Prioritise larger compound lifts, moderate-high reps and slow down the tempos to increase energy output. While training abs directly will not spot reduce fat, it will strengthen your core and build muscle density for abs that “pop”.

SLEEP MORE

Research has shown time and time again that people who are poor sleepers are fatter. Poor sleep increases cortisol (your stress hormone), sugar cravings and reduces your body’s ability to utilise carbohydrates efficiently, resulting in increased fat storage, particularly around the belly. Aim for 7-8hrs quality sleep each night.

And finally, do all of the above…

CONSISTENTLY

Set a routine and focus on creating positive lifestyle habits for long lasting results.

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