5 Tips to Lose Belly Fat

Deep down we all wish we had a flat stomach when we look in the mirror. When everyone is throwing different diet plans and exercises your way it can be very overwhelming! Let's bring it back to the basics. There are no magic solutions to losing belly fat. Weight loss always requires commitment, effort, and perseverance. But here is a good place to start:


Protein


Combined with exercise, protein is an extremely important nutrient for weight management! You need to fuel those muscles with lean protein foods to increase your metabolism and gain muscle. Getting enough protein in your diet will help reduce appetite and hunger levels, increase muscle mass, increase fat burning, lower your blood pressure, and help maintain weight loss.


Here are some great sources of protein that you may not have thought of:


  • Greek yogurt

  • Cottage Cheese

  • Beans and lentils

  • Chia seeds

  • Green peas

  • Spinach

  • Tofu


Sugar Sucks


Sugar contains fructose, which has been linked to many chronic diseases when overconsumed.


Sugary beverages seem to be even worse than high sugar foods!


You’re likely to consume too many calories later on and store them as fat because your brain doesn’t process liquid calories the same way it does solid ones.


It’s best to completely avoid sugar-sweetened beverages such as pop, punch, sweet tea, and alcoholic mixers containing sugar. Stick to water and be sure to drink 8 cups a day! (about 2 liters.)


Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy, drinks, and processed foods high in added sugar.


Perform Resistance Training!


Resistance training, also known as weight lifting, is very important for preserving and gaining muscle mass.


Studies suggest it is even more effective in combination with aerobic exercise and cardio.


If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer. House of Sweat has personal trainers in Brampton, Mississauga, Oakville, and Toronto, and we are happy to help guide you with resistance training or any other help you need!


Get Plenty of Quality Sleep


Sleep is important for many parts of your health, including weight. And sleep deprivation is linked to an increased risk of weight gain.

According to a study done on Healthline, out of 68,000 women, those who slept 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night.


As well as getting at least 7 hours per night, be sure you are getting good quality sleep. Some ways to ensure quality sleep is to stick to a sleep schedule, limit daytime naps, ensure to do some physical activity in the day, and create a restful environment to sleep that is cool, dark, and quiet.


Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health.


Soluble Fiber


To work on losing belly fat, another thing to be aware of is soluble fiber. Healthline explains that soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.


Studies show that soluble fiber helps promote weight loss because you naturally eat less, since this type of fiber helps you feel full.


Be sure to make an effort to consume high fiber foods everyday. Here are some exceptional sources of fiber:


  • Avocado

  • Oranges

  • Flax seeds

  • Legumes

  • Brussel sprouts

  • Blackberries

  • Barley and Oats


About House of Sweat


At House of Sweat not only do we have experienced personal trainers, but we also offer customized meal plans! If losing belly fat is a goal for you, we are happy to help! Call us at 647-988-6794 to request a consultation, or follow us on Instagram and Facebook to keep up with our sales and motivational posts.


Study source cited by Healthline.

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