fbpx

Latest Episode

Weekly insight with Dominion. From mental health, fitness, and nutrition to relationships and faith – the show is raw, authentic, and evidence-based. “I’m just going through a daily struggle, like many of you. Life hits me from different angles with different levels of pressure. Some good, some bad but in the end—all were necessary…

How To Reduce Belly Fat without Medicine? 

Dominion Ezechibuezeminiontraining.com

June 10, 2022 

 

 

So many people want to lose fat from around the belly and really display a sexy core. A multitude of exercises and lifestyle changes can easily make this happen.

95% of most health and wellness manufacturers claim their products and supplements to be the most efficient way to lose weight and gain lean muscle.

However, there has been numerous research done that has contradicted a lot of these supplement-companies and shed light on whats really inside their supplements.

Meanwhile, a person can effectively lose weight and reduce body fat through proven and tested strategies, including improving ones diet and increasing the amount of time they exercise.

This isn’t bashing all supplement companies, a few are honest and have valuable products. This article’s goal is to illustrate natural ways to lose belly fat and optimize one’s health.

 

1. Focus on Low-Calorie Foods

 

 

One of the most proven ways to lose fat is to eat fewer calories. A calorie deficit (as it’s most commonly referred to) is consuming less calories than you burn. Having an Apple Watch or Fit Bit is going to be very useful for one to track how many calories they are burning, and equally as beneficial, is logging their meals to know how many calories they are intaking. A good platform to log meals is My Fitness Pal.

 

Also, low-calorie foods are often more nutritious than high-calorie foods. For the most part, they are more condensed with necessary nutrients that the body needs to maintain equilibrium.

Cutting foods high in calories that are low in nutrition — for example, processed foods, fast foods, and sugary drinks — is an auspicious way to create a caloric deficit and improve your health.

 

2. Eliminate Sugary Drinks & Sauces

 

Sugary drinks seem to be the main amplifier of weight gain, especially in the abdominal area. A high sugar intake may increase levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body.

It is so easy to consume high levels of sugar in drinks without realizing it. Start being mindful of the sugar content of beverages such as soda, sweetened tea, juice, alcohol, and coffee. An easy way to do this is to begin to familiarize yourself with nutrition labels. This will help you grasp a better understanding of what you’re putting in your body.

 

For most people who start the journey to eat healthily, a salad is a favored go-to meal. Do you agree? But the problem stems from the amount of sugar and fat that is applied with the sauces and dressings used to enjoy that salad. Most sauces are very high in calories due to the low volume to high potency per serving. For example, a tbsp of a particular sauce could be 80 kcal (calories), and you dress your entire meal with it. You’ve probably just eaten 400 kcals of that sauce and not even have felt it (low volume — high potency).

 

For many people, reducing the number of sugary drinks, and sauces, combined with eliminating soda can remove excess fat from their bodies.

 

3. More Fruits, Vegetables, and Lean Proteins

 

Fruits and vegetables can provide complex carbohydrates, which are a wholesome, low-calorie alternative to refined carbohydrates like white bread, and rice.

Fruits and vegetables also add lots of fiber to one’s diet. ResearchTrusted Source suggests that fiber can reduce the risk of type 2 diabetes — a condition linked with visceral fat accumulation and obesity. Fruits and vegetables also help regulate blood sugar.

 

Lean protein sources include shrimp, legumes, edamame and lunch meats. Adding these to your diet can help promote feelings of fullness after eating and reduces cravings. It also enables ones recovery, where gains are actually made. The body utilizes the protein to rebuild torn muscles stronger and more durable. Hence, giving that individual a leaner look.

 

4. Choose Healthful Fats

 

 

Fat isn’t necessarily a bad thing. Some dietary fat is necessary for a healthful diet, but not all fat sources are equally beneficial.

 

Saturated fats and trans fats can harm the heart, increasing the risk of heart disease and stroke. They can also lead to weight gain, (prominently in the abdominals) and are closely linked with the development of visceral fat.

 

Consuming healthful fats instead can help reduce overall body fat and have a range of benefits.

Better-option high fat foods include:

  • avocados
  • chia seeds
  • eggs
  • fatty fish
  • nuts and nut butters
  • olives

 

5. Develop a Workout Routine

 

 

Exercise can lead to weight loss throughout the body, especially around the tummy.

A lot of my personal training clients ask me, “How do I lose fat in my stomach only, but keep my ass?” It really is not possible to reduce fat in certain areas only. This means that targeted exercises — such as crunches and Russian twists — will not necessarily burn stomach-fat better than other exercises.

 

However, these exercises can strengthen the muscle beneath the fat and tone the abdominals, making them appear more defined.

Being mindful of increasing activity levels throughout the day helps burn calories. Moving more often can also strengthen the muscles and promote fat loss.

 

Practical tips for increasing daily activity include:

  • taking regular stretching breaks when sitting for long periods
  • taking the stairs instead of the elevator
  • walking or cycling instead of driving
  • parking further from a destination
  • using a standing desk

Cardiovascular exercise, or cardio, gets the heart pumping in a healthy way and is very momentous for losing fat.

Some effective cardio exercises include:

Strength training can significantly reduce body fat because it focuses on building muscle mass, and muscle burns more calories than fat does. Regular strength training can also improve bone and joint health. This occurs because stronger muscles are better able to support the body, which reduces strain on the bones and joints.

The Centers for Disease Control and Prevention (CDC)Trusted Source recommend doing strength training 2 days per week.

 

Summary

 

Most people struggle to maintain a healthy lifestyle, especially those with families and lots of daily responsibilities. For most people, reducing the amount of abdominal fat can significantly improve their health. People can achieve this by adopting a healthful diet and exercise routine. Please share if you found any value in this article, and make sure to subscribe to my newsletter (BELOW) for tons of other free content.

Recent Articles

Benefits of a Morning Routine Blog

Benefits of a Morning Routine

Dominion Ezechibueze — miniontraining.com July 17, 2022     Let me guess, your current morning routine consist of repeatedly hitting snooze till you muster up

Read More »

Latest Release

“Born Dominion Ezechibueze, R&B phenom DOMINION was born in 1999 in Abuja, Nigeria in a hostile environment, with odds against him from birth. The singer/songwriter has faced and overcame many obstacles since then and has been in fearless pursuit of obtaining greatness in the music game. At a young age, he learned guitar by himself while writing poetry in middle school. Soon after that, he sang in his high school a cappella group that competed and won national awards.”

— Spotify Editor

FREE Value to Help you live Healthier

Don't Miss Out!

Get Free Fitness/Nutrition Tips designed to help you live better! 

Welcome To Minion Training

Get Free Fitness Content Here

This site uses cookies. By continuing to use this website, you agree to their use. For details, please check our Privacy Policy.