7 steps to blitz belly fat

7 steps to blitz belly fat

Many people find that stubborn belly fat the hardest to lose, regardless of how healthy we make our diet or how much exercise we do.


 

Help is at hand. Follow the Cycling Bug's 7 step plan to blitz belly fat below and watch that fat melt away.

What's worked for you? Share your tummy toning tips in our forum.

1. Sleep more!

It’s been proven that people who sleep less are more prone to weight gain. And, if you are sleep-deprived, you are more likely to crave unhealthy foods and eat more of them. You need to make sure you're getting enough quality sleep.

2. Calm down

The stress hormone, cortisol, is linked to higher levels of belly fat. Levels of this hormone rise when we experience stress, mental or physical. So, learning to relax and not stressing quite as much if you miss that workout may actually help you to lose the belly. It's a good job you enjoy cycling because, for many of you, this is a way to reduce stress and get that all-important 'me' time.

3. Ditch the sugar

You can shrink your stomach by reducing the amount of sugar in your diet. Eating more sugar raises our insulin levels. Increased insulin is linked to fat storage. Try replacing sugar with healthier alternatives; natural sweeteners such as Stevia will prevent spikes in insulin levels.

4. Eat fat to lose fat...

For the last few years, fat has been fighting back against its bad reputation as more and more science has shown that if you decrease dietary fat in an effort to lose fat you may be sabotaging your efforts. Fat helps us to feel fuller for longer and may actually help us to burn fat. If you cut fat in your diet you risk replacing it with sugary foods and eating more. Include foods such as nuts, avocados and oily fish in your diet. Find out how to eat your way to a perfect beach body here.

5. ...but stay away from trans fat

Not all fats are good. Trans fats, the only fat that nutritionists definitely agree is bad for you, has been strongly linked to more fat around the middle. This type of fat often hides so make sure you check labels; you'll find it in some store bought snacks and margarine.

6. Consume protein with every meal and snack

As well as helping to control hunger and increase satiety - the feeling of being full - higher protein intakes are also associated with a smaller waist. Spread your intake evenly throughout the day and make sure your breakfast includes a decent portion; eggs, yoghurt, nuts and fish are good sources.

7. Get stronger

Strength training is a great way of promoting a better body composition; it has been shown to promote a better muscle to fat ratio. It may also improve your hormone balance, which will help to promote belly fat loss. It's also been shown to boost metabolism afterwards too, so you'll burn more calories with no extra effort! Follow these six tips to get a perfect six-pack.

 

What's worked for you? Share your tummy toning tips in our forum.

More from The Cycling Bug

Posted

Anyway, if you want to lose weight and keep that body form permanently, you should focus on fat burning not just on losing weight. Weight isn't the main problem. I suggest to visit this site, it gave me some good tips:

top1sale.com/lifestyledietmakeover

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Posted

Finally! Also don't need to eat so many starchy carbs so again no insulin spikes. There is evidence though that eating anything sweetened with artificial sweeteners sends the message to expect sugar and insulin is released, then comes the hypoglycaemia and you need sugar. Should just eat real food.........ditch the carbs and processed rubbish

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Posted

I would also add as a qualified PT doing some High Intensity Interval Training, be it on the bike, running, circuits etc so that you get the cardiovascular benefits. The HIIT training can also reduce stress and promote deeper sleep.a

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Posted

I agree. Last year when I first started cycling I was doing two 1.5 hr rides and the fat just dropped off .

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Posted

.....and cycle, lots ! I found 3-4 hour + rides were awesome for torching fat - and it's fun :-)

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