Summer is rapidly approaching, and if you want to lose weight and tone up, there’s another major benefit: Visceral fat reduction. “Excess abdominal fat might be harmful since it raises your risk of developing obesity-related illnesses such as high blood pressure, Type 2 Diabetes, and heart disease. “The CDC states that your waistline may be warning you of a higher risk of developing obesity-related diseases,” says the CDC. Given this information, we spoke with specialists who revealed their methods for getting in shape quickly and with some hard work, a little discipline, and a few healthy lifestyle modifications, you could be on your way to losing your abdominal fat.
1 — Add Bone Broth and Lemon Water Your Diet to Sip Yourself into a Lower Waistline
“To get a flat stomach, you need to eat foods that support gut health and minimize bloating,” says Dr. Kellyann Petrucci, M.S., N.D., a board-certified naturopathic doctor who specializes in weight loss and anti-aging. “Treat belly fat from the inside out, with lemon juice and bone broth.” A nutrient-dense food, bone broth is low in calories, carbohydrates, and sodium. It’s high in anti-oxidants and collagen fibers, has fiber, protein and amino acids to keep you full throughout the day. The digestive system benefits from lemon water owing to its ability to relieve stomach upset, bloating, gas, and indigestion. Drinking warm lemon water early in the morning may help reduce body fat levels. “Lemon juice is excellent for soothing a stomachache. It helps your liver produce bile, which aids in the smooth passage of meals through your digestive tract. Lemon juice can also improve nutrient absorption and may aid in the removal of excess water. Squeezing fresh lemon into warm water is a good idea. It might also help with hydration by increasing perspiration.”
2 — Leave Out the Salt
“Salt can cause water retention, giving your stomach a bloated appearance,” according to Jesse Nicassio, a former National Football League player and CEO of Juke Gyms. “Sodium restriction should be reduced to less than 2,300 mg per day, or about one teaspoon.”
Avoid processed foods that are high in sodium like:
- Deli meats
3 — 3-5 Days a Week of Metabolic Conditioning and Strength Training
“Strength training exercises will help you boost your metabolism, develop lean muscle, and improve your athletic ability,” Nicassio explains. MetCon (Metabolic Conditioning) is similar to cardio but is especially built to aid fat loss and fitness improvement.
2-3 days of strength training exercises and three days of metabolic conditioning every week is a good balance. Strength training takes place in the first half of the session, while metabolic conditioning occurs in the second half.
This is a great example of an exercise that could be done for general fitness:
A1) DB Lunges – 3 sets of 10 repetitions at a controlled tempo without any rest.
A2) DB Bench Press – 3 sets of 10 repetitions, 3 seconds on the way down, 60 secs rest.
B1) Romanian Deadlifts: 3 sets of 10 repetitions at a controlled tempo without any rest.
B2) DB Neutral Row or Cable Row– 3 Sets, 10 repetitions, 3 Secs Down, 45 Secs rest.”
4 — Intermittent Fasting
Intermittent fasting, according to Dr. Petrucci, “can transform your body into a fat-burning machine in as little as two weeks.” It has an impact on insulin and glucagon — two hormones that enable the body to burn fat and increase weight reduction. The fasting period allows the body time to detoxify and repair itself while also providing nutrients to cells. “Fasting also increases adrenaline and noradrenaline levels, which boost energy expenditure even when the body is at rest. Intermittent fasting combined with a healthy, nutritious diet will help you lose weight quickly.”