How to Lose Weight in Midsection
Most of us have a really hard time losing weight in our midsections, because no matter how much we try, there is a little bit of fat that just NEVER goes away. I know exactly how this feels, because I tried to lose weight in my stomach for years. After trying many different programs, exercises, and products, I have finally found what works. First I have some good news and some bad news. The bad news is that you can’t lose weight in JUST your midsection. Losing weight involves your whole body. The good news however, is that just by changing a few things in your lifestyle, you can lose weight in your stomach without having to work out for 5 hours a day or go on a crazy diet. Here are five tips you can do right now so you can say goodbye to your belly fat forever.
5 Tips to Losing Weight in Your Midsection
1. Don’t do the Dew: Mountain Dew that is. Or any sugary drinks for that matter. Next to smoking, cutting out sugary drinks from your diet one of the most impactful things you can do for your health and weight. Even if you drink just one soda or sugary juice drink a day, cutting that out can shed 100, 200, or even 800 calories! My mother loves drinking fruit smoothies. She has one every day for lunch. It is around 700 calories, so you wouldn’t think that it’s a bad choice to have for lunch. Well over the past couple of years, she has been gaining weight each month. She is gaining weight yet eating LESS that she did before. Sugary drinks are your worst enemy against losing fat. Avoid diet sodas as well. There has been some evidence linking diet sodas to weight gain as well. Purified water is the best, but I know that it might not taste good for some people out there. If you have trouble staying away from sugary drinks, check out our “How Can I Stop Drinking Soda?” page.
2. All foods are not created equal: I love white rice…a LOT. Eating a lot of “white” foods like white rice or white bread is not the best choice for cutting down on belly fat. But luckily for me, brown rice is a healthy alternative that I like. There are a lot more nutrients in brown rice which not only is better for your health, but can help you to lose weight as well. Eating nutrient dense foods like whole grains, fruits, vegetables, and nuts can help you to lose fat. This doesn’t mean that you have to become a vegan or follow a strict diet. You just need to change a few things first to get your started. Here’s a few quick things you can do: Eat brown rice instead of white rice or white bread. Replace foods high in saturated fats like beef with foods that have lots of healthy fats like wild Alaskan salmon, almonds, and avocados. Choose a healthy snack like low-fat Greek yogurt or almonds to eat in-between meals so you never feel like you’re starving.
3. Move that body: Ahhh yes. You know that this would be coming. Exercise. Let’s face the facts here. Can you lose weight in your midsection by dieting alone? The answer is yes, you can. However, without exercise, the results you get will not be as quick or permanent than if you exercise on a regular basis. Dieting alone will cause you to lose both fat and muscle. But the less muscle you have, the less calories you burn throughout the day. That’s why if you go off of your diet, you tend to gain weight easily again. Your body burns less calories now than it did when you first started the diet. However, if you exercise, you build calorie-burning muscle to help keep your metabolism up. More importantly, exercise is good for your health and makes you feel fantastic.
I know that the mere thought of exercise makes most of us want to run and hide. But you don’t need to run a marathon or lift weight for 4 hours a day. If you are new to exercise, start off with a nice walk around your neighborhood or go to a park to play with your children. If you lie down while watching TV, do so with your head raised off the ground to work those abs. Take the stairs when you can and walk to your destination if it’s possible.
Exercise in itself is motivating. When you exercise, you start to feel great about yourself physically and emotionally. You start to build momentum and will naturally increase your intensity with each workout. Just remember that to lose weight in your midsection, you should do exercises that involve your whole body, and not just sit-ups and crunches. Weight loss is a total body experience. So aim for an exercise program that works your whole body and includes some weight/resistance training.
4. Eat more: I’m trying to lose weight, not gain it! Why should I eat more?! Well a better title would be “eat more often.” One of more important things you can do to help you lose weight in your midsection is to eat breakfast. If you don’t, you are setting yourself up to make bad food choices and overeat later on in the day. Eating breakfast will actually increase your metabolism too. So eat a nice and healthy breakfast to wake up your metabolism and start your day off right. A nice bowl of oatmeal with blueberries and a hardboiled egg will do the trick. Or how about some low-fat Greek yogurt, a banana, and a hardboiled egg? That is a great way to start your day.
Also, try to eat smaller meals spread out over your day. Instead of having 3 big meals, eat 6 smaller meals. Not only does this keep your metabolism up, but it prevents you from feeling like you’re starving at the end of your day. When we are hungry, we tend to overeat and make unhealthy food choices. So bring little snacks to work that you can in between meals. A handful of almonds and a banana is a great snack that you can bring with you anywhere. Low-fat Greek yogurt is also great if you have access to a refrigerator.
5. The source of life: Water. We all need it. In fact, most people can’t survive without water for even 2 days. Yet many of us don’t drink enough water. Many people don’t even know that they are dehydrated throughout the day. This can make you feel weak and drain your energy. When you feel thirsty, that probably means that you are already a little dehydrated. So you should drink water throughout the day…and lots of it. The standard advice is to drink 6-8 cups of water per day. I would go with 6-8 large cups of water or more. Keeping hydrated will not only help to curb any cravings for sugary drinks, but it can actually help you to burn off fat too. Drinking cold water actually increases your metabolism. So keep a thermos full of water wherever you go. Drinking lots of water is a vital part of a healthy lifestyle.