Losing weight is often a major challenge. It's not uncommon to feel disappointed when, despite our best efforts, the numbers on the scale remain unchanged.
If you've been considering reducing abdominal fat, which can be quite troublesome, you probably want to see results as quickly as possible. However, it's important to understand that effective weight loss takes time. Here's an eight-step method to help you combat stubborn belly fat.
Eight steps to a flat stomach
Losing weight requires a combination of good diet and exercise. “You have to burn more calories than you consume,” says Kimberly Gomer, director of a leading nutrition center. “If you can create a calorie deficit and maintain it, you'll lose excess fat in any part of the body.”
Adopt a nutrient-rich diet
The quality of the food you eat is as important as the quantity. You need to concentrate on nutrient-rich foods: green leafy vegetables, not starchy, and especially lots of fruit.
Ban sugar from your diet
Sugar is a substance rich in calories but devoid of nutritional value. Not only can it cause weight gain, it also promotes the storage of abdominal fat.
Opt for wholegrain cereals
According to Gomer, to eliminate abdominal fat, you need to eliminate white bread and rice from your diet and replace them with whole foods such as oats, barley, quinoa or brown rice. These foods are not only healthier, but also more satiating, thus avoiding overconsumption.
Increase your fiber intake
Legumes such as peas, lentils and chickpeas are rich in fiber and can help reduce abdominal fat. Gomer claims that just six grams of fiber a day may be enough. What's more, fresh fruit such as bananas or kiwis will not only provide you with fiber, but also vitamins to help you feel more energetic.
Focus on strength training and high-intensity interval training (HIIT).
Cardio exercise can help you establish that calorie deficit, but it's strength training that will ensure continued, long-term weight loss. What's more, high-intensity interval training (HIIT) is a great way to lose body fat.
Adopt the NEAT technique
The Non-Exercise Activity Thermogenesis (NEAT) technique involves transforming domestic activities into real physical exercise. “It's a powerful tool for fat loss,” says Gomer. You don't need to join a gym or devote hours to running. Simply see daily household chores as an opportunity to burn calories.
Get enough sleep
It's been shown that lack of sleep can increase production of the stress hormone cortisol. “If you feel sleep deprived, cortisol levels rise to keep the body in tip-top shape,” says Gomer. This can lead to fatigue, increased food cravings, lack of energy and can impact your efficiency at the gym and your eating plan.
With patience and by following these eight steps, it's possible to lose abdominal fat and achieve a healthier lifestyle.
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