Ok, you got me. It’s not possible to choose where on your body that you want the fat to come off of when you lose weight. Spot reduction is a myth, and it’s typically a sales tactic used by those who sell certain exercise devices showing how you can go from beer belly to six pack just by working your abs on such-and-such ab machine. It’s just not true, so don’t fall for the hype.
I’m not going to let you down though, I’m actually going to help you with those trouble areas, so read ahead!
In Order to “Shrink” A Certain Area, You Need to…
Decrease Your Overall Body Fat Percentage
Though you can’t decide where the fat comes off first on your body, lowering your body fat percentage through a proper diet and exercise plan will most definitely decrease your size.
Correctly Fuel Your Body- Eat healthy whole foods such as lean meats, eggs, organic full-fat dairy, fresh fruits and vegetables, whole grains, and drink plenty of water throughout the day. Try to stay away from (or at least limit) refined sugars and processed foods.
Cardio- A good way to burn up calories in a hurry. If you turn that cardio session into a HIIT session, you’ll have even better success. HIIT (high-intensity interval training) brings on the afterburn, which means you’ll be burning fat up to 24 hours after you’ve completed a HIIT session.
Lift Heavy- Another great way to ensure fat loss is a good strength training regime. Building muscle in the body will ensure a faster metabolism which leads to more fat loss as muscle requires more energy to maintain.
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Belly Fat May Be A Different Story
If the rest of your body looks pretty good and you’re having trouble with just the belly fat, there are a few things you can try above and beyond the healthy diet and various types of exercises.
Get more sleep- When your body lacks in the sleep department, it doesn’t get a chance to reset and recover. A lot goes on during sleep that you may not even think about, and our bodies need at least 8 hours of restful sleep. Sleep is the time where the muscles recover/grow, the brain recovers, the hormones regulate, and HGH production is at its peak.
Stress Less- Easier said than done, especially in today’s fast-paced world. Stress causes the cortisol levels to rise. Cortisol is known as a stress hormone, and when the levels are increased, this can cause the body to accumulate more fat, especially in the belly area. Bring down your stress levels by taking a hot relaxing bath, listening to some peaceful music, unplugging from all the tech and grabbing a book, and even taking up some yoga classes.
Try changing just a few things, and see what a difference it can make. Good luck!