Getting rid of your belly fat

Some of his neigbours say Dauda was not like this few years back. A kind of  lifestyle, a kind of diet habits have made his stomach turn like peer shape. Dauda takes at least two bottles of bear daily. His favourite meal is pounded yam and egusi soup. He hardly finds time for any form […]

Some of his neigbours say Dauda was not like this few years back. A kind of  lifestyle, a kind of diet habits have made his stomach turn like peer shape. Dauda takes at least two bottles of bear daily. His favourite meal is pounded yam and egusi soup. He hardly finds time for any form of exercise.
Many are like Dauda and are wondering if there is any way they can reduce their belly fat. As the saying goes “abdominal muscles are built in the kitchen”. You can train hard and build muscles, but if you eat junk food all day, you won’t lose your belly fat. Hence, health experts suggest you stop eating processed food but rather go for whole   and unprocessed foods.
 Proteins such as meat, poultry, fish and eggs are healthier. Vegetables such as spinach, cabbage, garden eggs and cucumber are richer and better. Fruits like banana, orange, apple, pineapple are more nutritious. Fats like fish oil, soya bean oil and sesame oil are richer. Carbohydrates such as whole grains and wheat should be chosen above white flour.
Similarly, to lose your belly fat, what you drink is as important as what you eat. Forget about losing your belly fat if you drink beer and sweet alcohols daily. Beer consumers always have a peer shape: belly fat and man boobs – especially as they get older. Alcohol also stresses your liver which has to overwork to clear the toxins. This can get in the way of building muscles.
Health experts suggest that to reduce belly fat, you eat less carbohydrate: you need carbohydrate for energy, but the problem is that most people eat more carbohydrate than they need. Your body will stock the carbohydrate it doesn’t need as fat. And this is often how you get belly fat.
According to Mrs. Victoria Ajako, Assistant Head of Department of the Dietetics Department at the National Hospital, Abuja, obesity is the accumulation of excess fats in the body usually in the layer underneath the skin. “When the energy intake is greater than the energy expenditure, there would be accumulation of excess fat and this is stored in body. In children, it starts from the tender age depending on the eating habit in the home. Some of these children eat refined foods that have more of sugar and less of fibre. Eating so much unhealthy oil can build up to bring about obesity,”Ajako says.
Fitness experts say the best exercise for getting rid of stubborn belly fat is interval-based cardio training combined with full-body strength training/muscle-building exercise. You can burn stomach fat much more efficiently by doing both cardio/aerobic exercise and resistance training, instead of just one or the other. Strength training has proven to help build lean muscle mass, prevent muscle loss during a dieting/calorie cutting programme, boost the metabolism (more muscle = faster metabolism), and help burn off ugly abdominal fat very rapidly. Interval-based cardio training, such as HIIT (high intensity interval training), is proven to burn more body fat and less lean muscle tissue. Also, many people notice that by doing short, intense interval workouts they actually burn belly fat first, making it one of the best options for getting rid of tummy flab.
Belly fat reduction is nearly impossible without a good diet. In fact, most experts agree that healthy eating is about 75 per cent of the solution when it comes to shedding fat quickly. The good news is that if you do stick to a clean diet, you can easily burn off stomach fat within weeks or even days. The best “flat belly” diet is the one based around whole, natural, unprocessed foods. It contains nearly equal amounts (in terms of calories) of lean protein, healthy fats, and good carbohydrates. This is a proven ratio for losing weight quickly, efficiently, and safely.