Get Up, Stand Up
Try to avoid sitting for prolonged periods of time. Any
movement—standing, walking, jogging—will produce a higher metabolic rate
than sitting. So unless you’re seated in class or stuck inside a bus or
car, get up out of that chair and move around. Try walking or jogging
to nearby destinations, rather than driving to them. If you
do have to
drive somewhere, park in the farthest possible space so you take more
steps on your way in. Just being on your feet more can help keep your
stomach trim.
Find Strength in Numbers
Ditch isolation exercises like Arm Curls in favor of
multi-joint exercises,
which not only build upper- and lower-body strength, but also burn off
more stomach fat. Movements that require you to move many muscle groups
or your whole body will burn more calories. By burning more fat
throughout the body, you’ll torch that belly bulge too. The key:
perform full-body exercises at high intensity with minimum rest between
sets.
Mix It Up
Lifting weights is great, but incorporating interval training
workouts like sprints with your strength training will help you burn fat
even faster.
Try this after your last set of weight-training exercises: perform
five minutes of interval training while either running, biking or
rowing. Work at a high intensity and high speed for 30 seconds, then
slow down for 15 seconds. Alternate between the two until your five
minutes are up.
Police Your Portions
Several fitness experts say abs start in the kitchen, and it’s true.
You might have the biggest, most developed set of abs in the world, but
if you keep 'em covered with post-donut stomach fat, no one will ever
see them. Big meals mean big calories, which can mean big problems for
your fat loss goals. Opt for smaller, more frequent nutrient-dense meals
every two to three hours instead of piling food on your plate three
times a day.
Be a Natural
Processed carbohydrates—like cookies, cakes, crackers, chips, soda,
sugary cereals, pasta and breads—trigger an insulin response in your
body, which, over time, leads to fat accumulation. So steer clear of
anything white; opt instead for protein-packed meals with lean meat,
fish, seeds or nuts; and get your carbs from fruits, whole-grains and
leafy greens. When choosing a drink, stick with water.
Keep on the Sunny Side
When you train outdoors in the sunlight, you get a bonus of taking in vitamin D
from the sun. Studies have indicated that vitamin D helps promote the
natural release of testosterone, which can be useful in the battle of
the (stomach) bulge.
Sleep Tight
If you skimp on sleep, your body releases higher levels of a hormone
called ghrelin, which can increase your hunger throughout the day and
lead to overeating. You’ll also produce more of the stress hormone
cortisol, which can lead to the accumulation of fat around the waist.
Aim for seven to nine hours of sleep. A 2012 study at the University of
Washington Sleep Center showed that sleeping nine hours per night can
even help someone overcome a genetic disposition to weight gain
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