Keep The Belly Fat Away By Not Skipping Meals

If you think skipping lunch will get your body beach ready for summertime, think again. A new study out of Ohio State University reveals that opting out of meals can actually contribute to weight gain, particularly in that troublesome belly area.

The study, published in the Journal of Nutritional Biochemistry, used mice to test two forms of eating. One group of mice were given all their food at once and then fasted the rest of the day. The other mice were free to graze throughout the day. While they initially lost more weight than the unrestricted group, the mice on the restricted diet developed insulin resistance in their livers, which leads to excess glucose production that is stored as fat, researchers wrote.

When researchers reintroduced calories back into the mice diets, the animals gained all the weight back and retained the fat around their middles. Ultimately, the mice that fasted had more belly fat than the mice that could eat freely throughout the study. This does support the notion that small meals throughout the day can be helpful for weight loss, though that may not be practical for many people, said senior study author and OSU health nutrition professor Martha Belury in a release. But you definitely don’t want to skip meals to save calories because it sets your body up for larger fluctuations in insulin and glucose and could be setting you up for more fat gain instead of fat loss.

Belly fat is dangerous for multiple reasons, one being that excessive amounts can put you at risk for type 2 diabetes, heart disease, colon and breast cancer and dementia. Its the most harmful fat you can have on your body, Dr. Peter LePort, director of the Memorial Care Center for Obesity, told Yahoo Health. So whats the best way to go when you want to trim your midsection? Exercise, diet, sleep and stress management, says Dr. Kristen Hairston, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine. It’s important to incorporate 30 minutes of moderate activity into each day, she told WebMD.

When it comes to diet, adding fiber and protein to your palate could reduce that pesky pouch. Research has shown those who got at least six to seven hours of shuteye a night gained less belly fat over five years than those who didn’t. And finally, find a productive way to blow off steam. Relaxing your mind and body can lead to lower levels of cortisol, the stress hormone, which is linked to belly fat, according to Prevention.

Exercises To Rid Lower Belly Fat

Exercises To Get Rid Of Lower Belly Fat

Ab exercises, although beneficial for building muscular tone, will not make any impact on fat tissue. Instead, you want to do exercises that will burn the most calories.

Targeting the Lower Belly

To see a noticeable difference in your lower belly, you need to lose overall body fat. It?s impossible to target a particular area for weight loss. Your body decides where it?s going to break down fat. However, as your body fat decreases, you?ll see changes all over your body, including your stomach. The abdominal exercises that you feel in your lower belly area are effective for developing the muscle tissue, but they don?t make an impact on any excess fat you have in the area. Therefore, to get rid of lower belly fat, you want to do exercises that are efficient for supporting fat loss.

Fat Loss

To lower overall body fat, eat a diet that?s low in calories and fat and participate in a workout program consisting of both cardio and strength training. This helps you lose fat because it causes you to create a caloric deficit, meaning you burn a greater number of calories than you consume. Aim to create a deficit of 300 to 500 calories through a combination of increasing the number of calories you burn during exercise and decreasing the calories you consume daily (See Reference 5). Cardio exercise is and efficient way to burn calories and lose fat. Strength training develops lean tissue, which in turn speeds up your metabolic rate and increases the number of calories you burn throughout the day.

Cardio Exercises

According to the American Council on Exercise, the types of exercises that are most efficient for burning calories and helping you lose fat are running, swimming, playing basketball and aerobic dancing. The number of calories that you?ll burn partly depends on how much you currently weight. A 180-pound person will burn about 17 calories every minute of running, about 11.6 for every minute of swimming, 11.3 for every minute of playing basketball and about 11.1 calories for every minute you dance aerobically (See Reference 2). Get in 30 to 60-minutes of cardio in on most days (See Reference 1). Keep in mind that you don?t have to complete one particularly long workout. It?s just as effective to split the 30 to 60-minute workout into separate, shorter workouts.

Strength Training

Lifting weights isn?t the most efficient exercise for burning calories while you?re participating in the activity, but it increases the number of calories you burn while you?re at rest. Participate in strength training two to three days per week, giving a 48-hour break in between each workout. The American Council on Exercise recommends that to help with fat loss, you should complete one to two sets of 12 to 15 repetitions (See Reference 3). In addition, to specifically work towards acquiring more defined abdominal muscles, incorporate ab exercises into your strength training workouts. Effective abdominal exercises include bicycle crunch, straight leg crunch and crunches on an exercise ball.

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Rid Lower Belly Fat: Exercises, Diet Tips

How to Get Rid of Lower Belly Fat ? Exercises, Diet Tips, and Advice

Lower belly fat?is typically caused by sedentary lifestyles and diets consisting of nutrient-lacking processed food, and it goes hand in hand with the rise of obesity and obesity-related diseases like?high blood pressure,?heart disease, and?diabetes. It?s an enormous problem in today?s day and age, and there are two basic things that need to be implemented in order to eliminate it: diet andexercise.

When it comes to eliminating?lower belly fat, the dietary changes are relatively simple to carry out. Strive to introduce more natural foods into your diet, like fruits, veggies, and whole grains. Substitute all of the processed garbage in your diet for wholesome vegetables and clean sources of protein such as quinoa, beans, broccoli, fish, and chicken. You can also swap one meal a day out with a meal replacement shake, but avoid products with high calorie content and artificial sweeteners like sucralose and aspartame. If you?re in need of specific recommendations, this?Shakeology review?will fill you in on one of the more healthy meal alternatives.

The more challenging aspect of losing?lower belly fat?for many people, however, is?exercise. Aside from the fact that adhering to a daily workout regimen can be inherently difficult, the types of workouts that you engage in will also determine how fast you?ll actually lose your belly fat. Cardiovascular?exercises?should always be incorporated into any workout regimen since these are effective for the reduction of overall body fat levels. However, you should also add the following to your workouts to further hasten?lower belly fat?loss:

Abdominal Holds

This specifically works out the lower portion of your?abdominal muscles. Begin by sitting on a chair with your hands holding the edges to keep you stable. Contract your ab muscles as you lift your feet about four inches from the ground. Hold this position for five full breaths and release. After about two seconds, repeat the?exercise. Do abdominal holds for a full minute to?exercise?your lower abdomen.

Abdominal Tilts

This is a very simple?exercise?designed to develop your lower core. Breathe regularly when you do this?exercise. Lie on the floor or on an?exercise?mat with your feet slightly bent. Gradually raise your buttocks off the ground, lifting it towards the ceiling using your lower core muscles. Hold for ten seconds before going back to your original position. Rest again for a couple of minutes before doing ten more repetitions.

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