September 28, 2016 | 5 minute read
Published in Active Meaningful Years
Ready to beat your belly fat? It's difficult for most people to gauge portion size, so cutting calories can be extremely difficult. However, the easiest way to eliminate 1/4 to 1/3 of your daily calorie intake is to start eliminating sugary drinks and candy. By giving up fruit juices, sugary coffee, and soda, you can easily drop around 1,000 calories a day. To give you context, a 2L bottle of coke is about 800 calories, while a chocolate bar can be around 500 calories – a medium sized banana has 100 calories, and 100g of strawberries has around 33 calories. When you feel a need for something sweet, grab fruit and a handful of nuts, or a bowl of muesli and some milk. (See: Eating Healthy on a Budget)
Feeling agitated? Start lifting weights. Don't have any? Push ups, burpees, and crunches will help kill belly fat once and for all. Just get your heart rate going, and watch the stress just melt away. Once you're done working out, do 10-15 minutes of stretching to help alleviate joint pain and muscle soreness, and relax your mind. End these short stretching bouts with another 10 minutes of slow breathing in a comfortable position, and try to clear your mind and focus on counting every breath. Good mental health will stop you from eating poorly.
Walking is the easiest habit to get into in the world. Best way to start? Walk to and from work. It's great for both your heart and weight loss. It doesn’t burn many calories compared to running, hitting the heavy bag or circuit training, but since it is much easier, you’ll be less likely to skip a session, and won’t mind doing it for a couple of hours at a time. Don't have time? A good substitute could be 30-60 minutes of vacuuming, dusting and washing dishes. It truly will burn enough calories to make a difference. (See: Walking 10,000 Steps A Day The Easy Way)
Walking is great for your cardiovascular system, and shedding a few extra calories. But nothing beats a good cardio workout where you keep your heart rate elevated for 10-20 minutes. If you're truly worried about your weight, get an exercise machine (bike or treadmill) and use it while watching TV. A rowing machine can also be an excellent choice. It takes up way less space, doesn’t waste electricity, and gets your entire body involved in the movement. So get moving!
As you start to lose weight, you will want something to show off. The more you bulk up the better you look – especially in your midsection. A strong core will also make you feel more agile and energetic, which will cause you to move around more throughout the day, burning even more calories in the process. Go get it! (See: 5 Ways Wiivv can Replace Your Old Orthotics)
OK, how many times have you heard this? Getting enough sleep doesn't just help you look and feel better, it reduces stress, improves concentration, and allows your body to regulate complex biochemistry, keeping your metabolism high. Not getting enough? You will start to have trouble at the gym, staying consistent with your rowing or treadmill sessions, and stress will start to build. As an additional benefit, the less you stay awake at night, the less cravings you’ll experience – you can’t eat if you’re asleep!