The obesity crisis is affecting many western countries including the United States and the United Kingdom. Obesity is defined as a body mass index level of beyond 30, which increases the risk of various cardiovascular diseases and other illnesses such as type 2 diabetes, sleep apnoea, and more. Emotional problems can also be experienced such as chronic depression and a loss of self-confidence.

With the rise of the fitness industry and the health risks of obesity, many have taken to regular exercise in an effort to get rid of excess body fat and appear physically and emotionally healthy. However, if you have undergone some level of exercise, you will agree to just how difficult it can be to get rid of that stubborn belly fat or muffin top. Some will work out multiple times a day yet still do not see any noticeable reductions in their belly fat.

If this is the case, it may be that you are failing to follow basic guidelines about weight or fat loss in general. It is time for you to take up the challenge and work harder by implementing the following tips.

1) Stay Away From Simple Carbohydrates

No matter how many times you workout per week, you cannot cancel out the harms done to your body as a result of consuming unhealthy and processed foods. Carbohydrates are important for keeping you energized and improving your workout performance. However, you need to stay away from the wrong sort of carbohydrates if you really want to see shredded 6-pack abs.

Simple carbohydrates, which get broken down in your body rapidly, such as pastas, white rice, white bread, sugary desserts, doughnuts, and so on, is the root of evil in the world of fitness. You need to cut such foods from your diet altogether to maximize your chances of cutting belly fat.

2) Consume More Protein-Rich Foods

Protein is an extremely important food source for your fitness goals. Consuming proteins as your pre-workout meal will be extremely effective for making the most of your workout. It can also make up as a vital post-workout meal to facilitate muscle rebuilding and growth, especially if you have lifted weights. Be sure to take as much protein as possible from sources such as eggs, chicken breasts, quinoa, non-fat Greek yogurt, spinach, and broccoli.

Additionally, there are various protein shakes that you can have before going to bed to ensure your body is supplied with essential protein throughout the night. Although Whey Protein is also recommended, Casein protein is better suited for consuming it before bedtime.

3) Get a Good and Uninterrupted Sleep

Having sufficient sleep is just as important for losing body fat as exercise and nutrition. If you have a habit of staying up late all night and get less than 5 hours of sleep to go to work, you are unlikely to lose that stubborn belly fat of yours. When you sleep less, your body releases hormones known as cortisol that ultimately adds more calories to your body and thus makes you gain weight or fat.

However, when you sleep more than 7 hours, your body’s natural metabolic rate enables you to lose body fat without any interruptions. For this, you will need to make sleep as one of your most important appointments on a daily basis. In this way, you will give utmost priority to getting a good night’s sleep to help you lose belly fat.

4) Partake In High Intensity Workouts

The kind of workouts you should partake in should be such that it can send your heart rate high and work all muscle groups. But, instead of running on a treadmill for the next 45 minutes, it is a far better option to do high-intensity interval training for 20-25 minutes. In this method, you alternate between high and low intensity workouts to help you take advantage of the after-burn effect. This allows you to lose calories even at rest after a workout.

5) Lift Weights

For many, lifting weights is often associated with muscular Mr Olympia bodybuilders and trainers, which is why many do not even bother lifting weights. However, this is clearly not the case. Lifting low weights at high reps can help you build muscle and lose fat a lot more quickly than just sticking to a cardiovascular exercise program. When you build muscle, the body fat in the body area gets replaced easily, helping you attain a lean and athletic body shape.

Make sure to lift small weights and increase the load gradually as your muscles become stronger. As a result, you will see noticeable differences in fat loss and muscle gains.

6) Ensure You Consume All Macronutrients

Regardless of whether you have a goal to lose weight or build muscle, it is essential that you consume macronutrients in the right ratio. Macronutrients refer to proteins, healthy fats, and complex carbohydrates, all of which are critical for ensuring you lose weight without losing muscle and become weak in the process.

Complex carbohydrates, such as brown rice and brown bread need to be consumed in the right amounts to help you stay energized and strong for the rest of the day. Proteins are important for building muscle and inducing fat loss, whilst healthy fats are good for strengthening bones and removing toxins from your body. You can aim for a ratio of about 25% protein, 50% carbohydrates, and 25% healthy fats.

7) Work All Muscle Groups

It is a mistake to think that simply doing crunches and other abs exercises will be enough for losing belly fat. You should know that abs muscles are not in isolation and are connected with other muscle groups. Working these muscle groups will thus improve your fat burning chances in a significant way. In addition to abs workouts, focus on doing squats and total body cardio to get best results.