The 7 Best Techniques For Reducing Belly Fat | Stephen Coleclough
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The 7 Best Techniques For Reducing Belly Fat

The 7 Best Techniques For Reducing Belly Fat

Losing belly fat can be very challenging!

The fat cells located in this part of the body are stubborn and can refuse to disappear even when you are dieting and regularly exercising.

The worst part is — belly fat is very noticeable and dramatically changes your appearance.

Fortunately, there are many proven methods that can reduce belly fat.

These simple techniques will help you remove that unsightly muffin top and improve your overall health.

Let’s check them out!

Why is belly fat so stubborn?

You may have noticed that belly fat is resistant to dieting and exercise.

There is a simple scientific reason for its stubbornness.

To understand it, we’ll have to explain how the body burns fat cells.

When the body requires more energy than it is receiving from food, it will begin to burn fat cells.

It will release the energy stored in your fat cells and push it into your blood stream where it can be consumed by other cells.

This is a process called lipolysis.

Lipolysis is triggered when chemicals called catecholamines enter the blood stream and attach themselves to receptors on fat cells.

Essentially, catecholamines attach themselves to fat cells to convert them into the energy that the body needs.

Unfortunately for humans, belly fat is a bit different to fat located in other parts of the body.

The catecholamine receptors in belly fat cells aren’t as responsive to catecholamines.

That means lipolysis isn’t triggered as easily and the belly fat remains stubbornly in place.

Catecholamines will often ignore belly fat and find an easier target like leg fat or chest fat.

Fortunately, we have a few tricks up our sleeve to prevent fat from accumulating around the belly.

Here are 10 great techniques for reducing belly fat fast!

#1 — Don’t drink too much alcohol

There is a reason why people refer to males with large stomachs as having a beer belly.

Researchers have found that excessive alcohol consumption promotes central obesity, also known as belly fat.

Its important to understand that the main problem with alcohol is not necessarily its caloric content.

It is the fact that alcohol is a poison that receives metabolic priority from the body.

That means your body immediately focusses on dealing with alcohol and ignores the carbohydrates and fat you have consumed.

Your body will store those foods as fat while it focusses on processing the alcohol.

Cutting down on the booze will help you prevent the accumulation of additional belly fat.

#2 — Get plenty of sleep

Researchers are just beginning to understand the importance of sleep to the human body.

They have discovered that a lack of sleep can cause metabolic processes to slow down.

Your body won’t process fat as efficiently and those fat deposits around your belly will never be consumed.

A lack of sleep can also restrict the intensity of your exercise sessions.

#3 — Avoid refined sugars

Refined sugars contain fructose, which has been linked to several chronic diseases including diabetes, obesity, and heart disease.

The problem with foods containing refined sugars is that they push a lot of energy into the body in a short period.

If you are not running a marathon every day, your body can’t consume all of those calories.

Many of these excess calories are converted into belly fat.

Pro tip: most fruit juices and sugar-sweetened drinks are also very high in liquid fructose, which can cause belly fat, so avoid them also.

#4 — Avoid stressful situations

Researchers have discovered that certain hormones released by the body during stressful situations can cause abdominal obesity.

If you cannot avoid a particularly stressful situation, use meditation, deep breathing, and positive thinking techniques to reduce its impact on your body.

#5 — Reduce refined carbohydrates

Refined carbohydrates like white bread and white rice cause belly fat in the same way that refined sugar does.

They push a lot of energy into your body in a short amount of time.

Your body will struggle to deal with all of this excess energy, so inevitably stores some of it as fat.

Reduce your refined carbohydrates and replace them with whole grains, fruit and vegetables.

#6 — Perform plenty of aerobic exercise

The most basic rule to remember when burning fat is that the calories you burn each day should exceed the calories you eat.

The easiest way to burn a lot of calories is through aerobic exercise.

If you hop onto a bike, rowing machine, or elliptical machine for an hour, you can burn anywhere from 500 to 800 calories.

As you get fitter, you can use interval training to burn even more calories.

#7 — Avoid trans fats

Trans fats are artificial substances created by adding hydrogen to liquid vegetable oils.

It is done to make the vegetable oil more solid.

Products like margarines, cookies, cakes, pies, microwave popcorn, and doughnuts often contain trans fats.

Researchers have discovered that trans fats can cause heart disease, insulin resistance and inflammation.

Trans fats can also cause belly fat so limit your intake of this particularly nasty ingredient.

Thanks for reading The 7 Best Techniques For Reducing Belly Fat.

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Stephen Coleclough
Stephen Coleclough

Stephen Coleclough is a personal trainer and online fitness/nutrition coach from the UK. He loves heavy squats, smashing PRs and bacon sandwiches. You can follow him on Twitter at ColecloughPT.

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