Hand’s up if you’re one of the millions who find themselves with a stubborn layer of fat around their waist?
Many people find that they have problem areas where they just cannot get fat to budge. There are a lot of annoying gimmicks about how to get rid of belly fat but no “magic bullet” to make that spare tire go away.
The good news is that with diet and exercise together, you can burn your excess fat and by following four belly fat busting tips.
4 Steps To Minimizing Belly Fat
There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.
Vigorous exercise trims fat, including visceral fat. It can also slow down the build-up of visceral fat that tends to happen over the years.
How much exercise does it take? Half an hour of vigorous aerobic exercise, done four times a week, a Duke University study shows.
What counts as “vigorous”? Jogging, if you’re already fit, or walking briskly at an incline on a treadmill, if you’re not yet ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective.
Moderate activity – raising your heart rate for 30 minutes at least three times per week – also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be more vigorous.
Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym.
If you are not active now, it’s a good idea to check with your health care provider before starting a new fitness program. They’ll probably be thrilled that you want to get started, and will check that you’re ready for it.