LOSE BELLY FAT FAST

WE’VE ALL HEARD THE JOKE ... YOU PRE­FER TO KEEP YOUR SIX PACK IN THE FRIDGE. BUT DO YOUR HEALTH A FAVOUR AND FOL­LOW THESE FIVE STEPS TO A FLAT­TER STOMACH

Life & Style Weekend - - WELLBEINGS - READ MORE AT busy­mu­mift­ness.com/ vip­coach­ing KELLY RENNIE Kelly is a per­sonal trainer, mother and au­thor of Busy Mum Syn­drome. She spe­cialises in on­line train­ing pro­grams for busy mums, which have earned praise from Kate Mid­dle­ton.

Belly fat is one of the main rea­sons peo­ple start train­ing reg­u­larly. There are a lot of rea­sons you might have a gut: poor diet, stress, not enough ex­er­cise. Of­ten it is just the un­wanted side ef­fect of a seden­tary life­style.

What most peo­ple don’t know, how­ever, is that a large amount of belly fat has been linked to a num­ber of dan­ger­ous sce­nar­ios, in­clud­ing an in­creased risk of a heart at­tack, high blood pres­sure, heart dis­ease, colon cancer and type-2 diabetes. If you are car­ry­ing a lot of ex­cess belly fat right now you must make it a pri­or­ity to lose weight — the health risks aren’t worth it.

Here’s how to get started:

1. CLEAN UP YOUR DIET

You may have heard the say­ing “90 per cent of your re­sults come from the kitchen” — it’s true! The fact is, if you’re eat­ing more calo­ries than you’re burn­ing you are go­ing to put on weight. It’s sim­ple math. There aren’t any “cheat” foods you can get away with, or foods you can eat un­lim­ited quan­ti­ties of. Sim­ply put, if the in is greater than the out, you will gain weight, which may or may not be belly fat. By im­prov­ing your diet and in­creas­ing con­sump­tion of lean protein and veg­eta­bles, you are giv­ing your body what it needs to re­build it­self health­ier and stronger. These foods are also gen­er­ally light on calo­ries, so this one sim­ple change may be all you need to lose the belly fat that is jea­por­dis­ing your health.

2. MAKE EX­ER­CISE A HABIT

Now your eat­ing is un­der con­trol, it is time to get in the gym. Or, if not the gym, then at least on to a yoga mat. A well-struc­tured ex­er­cise rou­tine can help you build mus­cle and burn fat, totally trans­form­ing your body. A con­sis­tent pro­gram can also have a pow­er­ful ef­fect on your mood, mak­ing you feel pos­i­tive through­out the rest of your day.

3. PARTY LESS

It can be a tough pill to swal­low, but if you want to get se­ri­ous about shed­ding your belly fat then you are go­ing to have to cut down on al­co­hol con­sump­tion. A lot of peo­ple fear this be­cause it may mean less so­cial­is­ing in gen­eral, but the truth is you can have a great time with­out al­co­hol. Once your friends get used to the sight of you with­out a drink it will be­come old news and you can carry on as usual … ex­cept you will be much leaner and feel much bet­ter.

4. RE­DUCE STRESS

With smart­phones and end­less things to do it can seem like a pipe dream to get away from stress. That’s why it’s im­por­tant we take re­spon­si­bil­ity for how we feel and plan some time where we can just re­lax. No one needs to be on the go all the time. By putting your­self first and low­er­ing your stress lev­els you re­duce the amount of cor­ti­sol in your body, po­ten­tially low­er­ing your ap­petite and en­hanc­ing your abil­ity to burn fat and build mus­cle.

5. SLEEP MORE

In our go, go, go cul­ture it can feel like cheating to have a lie-in but you may ac­tu­ally be en­hanc­ing your health by do­ing so. Sleep de­pri­va­tion can have a lot of nasty side ef­fects, in­clud­ing in­hibit­ing your body and mind’s abil­ity to re­cover from stress. By turn­ing off the alarm you give your body more time to heal, your brain more time to rest and your mus­cles the en­ergy they need to per­form well.

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