“Easy Ways to Lower Your Sodium Intake to Lose up to 5lbs of Water Weight in Less than One Week"
When you need to lose a bit of weight really quickly it's tempting to opt for a detox diet or simply starve yourself. These options can have a negative impact on your health so I want to teach you how to lose up to 5lbs of water weight in one week safely.
Belly fat is more than just an uncomfortable feeling when you sit down or a point of insecurity when you look in the mirror. This type of fat — also known as visceral fat — is actually the most dangerous!
Visceral fat is essentially fat stored around the organs and is associated with increased risks of a number of health problems such as Type 2 Diabetes, heart conditions, and much more.
There’s a reason why the word “stubborn” is normally used to define belly fat, it is usually the hardest place to burn fat! Though losing weight from this area can be difficult, there are several things you can do to reduce excess belly fat effectively.
Here are the Top 5 Tips To Lose Belly Fat, all tips are backed by the latest studies in exercise science and physiology.
1. Avoid Foods That Contain Trans Fat
Trans Fats are considered by many doctors as the worst type of fat you can eat. These fats are created by pumping hydrogen into oil which increases the shelf life of the food product.
Trans fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies. A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat (1).
As you may or may not already know, you have two types of cholesterol. Trans fats raise the levels of bad (LDL) cholesterol and lower your levels of good (HDL) cholesterol. This is especially bad for those that are trying to lose weight by improving cardiovascular endurance levels.
Foods that contain a high amount of Trans Fats (6)
1. Baked Goods (Donuts, Cakes, Cookies)
2. Snacks like Potato Chips and Microwavable Popcorn
3. Fried Food
4. Creamer and Butter
2. Lower Your Alcohol Intake.
Alcohol can pack on the pounds pretty quickly without you realizing it. Not only does Alcohol deplete your body of B vitamins, making you more fatigued and grumpy the next day (holy hangover), it also contains a lot of sugars. Many people don't realize that they can drink a full days worth of calories in one night out in mixed drinks and beer.
Alcohol also leads to what we call "ghost" calories. Nicknamed after the fact that most people have no idea where they came from, these calories are what we get when we start craving a plate of cheesy fries or chicken wings after a few rum and cokes. These calories often go untracked so when it comes time to weigh in we find that we are gaining weight from food that we don't remember eating.
3. Get Up And Move Every 90 Minutes Or Less.
Prolonged sitting can lead to muscle atrophy. Basically, your muscles get weak the longer you go without making them work. The average American woman burns 1400 calories per day, for men this number is closer to 1600 calories per day. If you consume about 2000 calories per day (average amount consumed by Americans) then you are in a caloric surplus of 600 calories per day which means you will gain just over a pound of fat per week. check my math.
3500 calories = 1 lb of fat
600 x 7 = 4200 calories
4200 calories/ 3500 calories = +1.2 lbs of fat/week
However, this number can be reduced by moving more and eating less. Small decisions made each day such as walking (100-500 calories) or skipping out on your midnight snack (200-400 calories) can reduce this number and create a caloric deficit which will help you burn off that stubborn belly fat.
This brings me to our next and perhaps most important tip.
4. Give Your Muscles Something To Adapt To!
This is my way of saying work out! The more muscle you have, the more calories you burn at rest, making it easier to burn off that stubborn belly fat each day. This also helps "tone" up the muscles of the abdomen so when you do lose that belly fat you will be pleased at what you see underneath!
If you aren't ready for full fledged gym workouts yet there's still hope! Walking is the most overlooked and easiest way to lose weight without even getting into the gym. A simple act of walking 1-2 miles a day can burn roughly 200 calories at a time! If you hit your FitBit goal of the day of walking 5 miles you have burned 500 calories! Repeating this once a day while practicing healthy eating can easily lead to 1lb of fat burned per week!
Once you are consistently walking lets add in some small at home workouts to compound the calorie burn effect that will help you lose weight quickly. These workouts can be as short as 10 minutes and as long as 45 minutes but 15-20 minutes is the perfect time frame to get your workout in quickly and effectively. This extra ~200 calories a day will compound on the calories you burn from walking, skipping out on unhealthy fats, and limiting alcohol to create a substantial caloric deficit to burn belly fat for fuel so you can see your abs for the first time in years!
5. Avoid Processed Sugar.
All calories are not created equal. Calories from highly processed foods tend to pack a real punch but severely lack on the healthy nutrition we need from the foods that we eat. Thats why we call these foods "empty calories" because they are calorie dense but nutritionally empty.
Processed sugar can spike blood sugar levels quickly causing our body to release insulin to bring our sugar levels back to normal. As a result we send our bodies through a rollercoaster of energy quickly dropping and ultimately leading to a crash about 30-45 minutes after consumption. This is where the real damage is done.
Once we crash we feel we begin to crave foods that provide that same pick me up that we initially felt but ultimately lead to the fatigue that follows. This my friends is the rollercoaster of weight gain and the longer you're on it, the harder it is to get off.
Eat foods that are as close to their natural form as possible. If you can't pronounce any of the ingredients on the nutrition label then put it back. A quick rule of thumb I use; I don't eat foods that contain more than 5 ingredients.
Making this switch alone can help cut out hundreds of empty calories that you would otherwise be consuming each day.
Burning belly fat doesn't have to feel like torture. Even if you only follow 1-2 of these tips for the next few weeks you will begin to see results. Pick things that you know you can sustain over period of time and your progress will compound over time into a life changing transformation!
Start small by building the foundation and wait a week or two before adding any other changes to your routine. Doing this will ensure you cement these switches into habits so that you can lose weight and stay lean rather than gaining it back!
I'm Ethan Halfhide, my goal with this blog is to give you the resources you need in order to take charge of your life and get more results from your workouts in less time, so you can get healthier everyday.
Ethan embarks on a journey to cut through the negativity and misleading information the is in the fitness industry. He chats with real influencers making a positive change to provide listeners with clarity and inspiration they need to fulfil their goals.