Top 10 Ways to Lose Your Fat Gut for Good!
Let’s face it, the reason you’re reading this article is almost certainly due to the fact that you’re not entirely satisfied with the way you look in the mirror or with the way you’re jeans currently fit you and as a result you’re looking to do something about it.
There’s no shame in that as building a body to be proud of is unfortunately much, much harder than building a body to be ashamed of.
We can work our socks off in the gym for weeks upon weeks at a time, choking down plate after plate of salad and steamed vegetables etc, and when it comes time for the big weigh in and the big reveal we may have only lost a measly pound or two.
Whilst any loss is still progress, there comes a time when you have to ask yourself whether it’s really worth putting yourself through hell and barely noticing any real results in the slightest.
Unfortunately, in one of life’s many cruel twists, it’s far easier to gain fat than it is to lose muscle, and it’s also far easier to lose muscle than it is fat.
Whilst it’s not really fair, it is what it is, and no amount of whining and complaining is going to change that.
To make changes we need actions instead of words and if you’re fed up of having a flabby gut and a waistline that’s far too big, here are a few effective ways of losing your fat gut for good.
Stop eating junk food!
This is probably the most obvious solution in the entire world, yet you’d be amazed by just how many people continue to shovel junk food down their throats on a regular basis, despite the fact that they’re “dieting” and trying to lose weight.
In their heads, they justify their actions as a reward for an intensive workout earlier in the day.
They think that by working harder than usual in the gym, they can be a little slack with their diets and can order fast food for their dinner.
They may opt for a medium pizza instead of a large, or a couple of individual cheeseburgers rather than meals, but in reality all they’re doing is undoing all of the hard work and effort that they put into the gym earlier in the day.
If you truly want to change your physique and rid your body of a fat gut for good, you’re going to have to say bye, bye to the junk food, or at least only consume it on rare occasions.
Whilst working out in the gym, cycling, swimming, and playing sports etc are all still highly beneficial ways of burning body fat, there’s always something more you can be doing and that something more in this case is walking more.
Walking is a low impact, highly effective form of cardio when it comes to fat loss, and by leaving the car at home and walking for short journeys instead of driving, you’re not only burning calories, you’re strengthening your heart in the process.
Why not take the dogs or the kids for a walk at the weekend to your local beauty spot?
Eat more oily fish
Some people avoid oily fish when they’re dieting and trying to lose fat because the fish is high in fat and calories.
Yes, it is high in calories and fat, but the fats found in oily fish are unbelievably healthy and in actual fact, not only will they not cause you to gain weight, they will actually help to speed up your weight loss.
It may sound odd to some of you – eating fat to lose fat but the fats found in oily fish, omega 3 fatty acids for example, have been proven to speed up the metabolism, to communicate with fat burning enzymes to tell them to burn more belly fat, and even provide an instant source of energy.
The fats consumed in oily fish will be instantly used as energy for the body, which means no excesses will be stored as belly fat at a later date. The best examples of oily fish include salmon, mackerel, and sardines.
Eat more protein
Protein is another essential macronutrient that we all need on a daily basis, and not just if we’re trying to build muscle.
Whilst protein is vital for muscle tissue growth and repair, it is also essential for cellular health and regeneration.
When you consider the fact that we’re all just basically made up of billions upon billions of microscopic cells, suddenly things all fall into perspective.
As for belly fat however, protein is thermogenic which means that it increases the core body temperature as it is digested and broken down.
The body struggles to digest and break down protein and so it has to work harder than usual, which means burning more calories and generating more energy.
Overtime, the more protein we consume, the faster our metabolisms become.
Protein also contributes towards lean muscle mass which again increases the metabolism as muscle requires more energy to be maintained than fat does.
Get your protein from natural sources such as organic eggs, fish, seafood, meat etc.
Increase your veggie consumption
Experts recommend that we consume at least five portions of fresh fruits and vegetables each day, yet for some of us that is far easier said than done.
It’s recommended that we focus on getting more vegetables than fruits, rather than the other way around, because fruits contain natural fructose sugars that can cause weight gain.
Vegetables are full of antioxidants, fiber, minerals, vitamins, and many other nutrients that benefit our bodies in numerous different ways.
Try adding an extra serving of vegetables to most of your dinners, ideally aiming to fill at least a third of your plate with fresh vegetables.
Alternatively, blend them up and make a soup, or finely dice them and bulk out stews, curries, and stir fries with them.
Make sure that you rinse your vegetables well before consuming them.
This isn’t to rinse away any traces of soil that may be left on them, as many people seem to believe, but to instead rinse away chemical pesticides and fertilisers used to help them grow, as these chemicals can damage our health. Better still, opt for organic veggies instead.
Have a juice a day
Some people start their day with a multi-vitamin supplement with their breakfast, to help give their bodies what they need.
Why not cut the middleman out however and get these nutrients in their raw and natural form by having at least one glass of fresh fruit and vegetable juice a day.
Obviously this will mean purchasing a juicer but they can be purchased for next to nothing these days, and they’re well worth it.
Simply pack as many fresh fruits and vegetables as you can into the machine, and start your day with a nutrient-rich juice.
One juice alone could provide you with your 5 a day, sometimes even more.
Just make sure to rinse everything before placing it in the juicer. Oh, and a little secret. If you use a good chunk of lemon or lime in each juice, you won’t even be able to taste the vegetables.
If you get the hunger pains late in the evening, like many of us do, don’t just sit there suffering, thinking about all of the foods you’d love to eat but can’t, and instead grab yourself a healthy and nutritious snack.
Forget cakes, buns, biscuits etc, and opt for fresh fruit, yoghurt, mixed seeds and nuts, hummus and vegetable sticks, protein flapjacks, or any other healthy snack you can think of for that matter.
Never let yourself grow hungry
If you really are trying your damndest to lose your fat gut but find yourself constantly hungry, you’re not eating enough and you should increase your calories.
It may seem counterproductive but hunger is your body’s way of telling you it needs energy, and one way or another it will get energy.
You may be thinking that that’s great, your body will burn fat for energy and you’ll lose weight faster but in actual fact, the next nearest source of energy available to your body is your muscles, which means you’ll lose muscle, but not fat.
By eating you’re keeping your metabolism burning at full capacity, which means you burn more calories in fat, and enjoy more energy as a result.
On top of this, how many times have you craved junk food, been sensible and eaten a healthy meal instead, filled yourself up, and been relieved that you went with a healthy choice instead of cheating on your diet? Hunger means cravings, and cravings can spell disaster, even if you’re the strongest willed individual in the entire world.
Drink more water
Forget alcohol, forget sugary beverages, forget “diet” sodas, and forget pretty much any beverage that isn’t fresh water.
Water hydrates us, it flushes toxins from our bodies, it lubricates our joints, it makes our muscles more efficient, it helps our internal organs, it keeps us alive, and it helps speed up our metabolism.
Studies have found that those that don’t drink enough water on a daily basis are far more likely to suffer from suppressed metabolisms, so make sure you’re drinking enough.
Another obvious example but an important example nonetheless.
To burn fat you need to exercise regularly which means at least three hours of exercise each week, preferably more than that.
As for what type of exercise, well, that’s really a matter of personal preference and your own goals and targets.
If you’re trying to build muscle and burn fat, you may want to lift more weights.
It it’s endurance and fitness you’re after, focus mainly on cardio. All exercise is beneficial, the important thing is actually getting it done.
The admin staff at Gym Geek are all gym rats who love to share their fitness advice and knowledge!