How you wake up and what you do in the first few minutes of your day can have a major impact on your metabolism
Belly or visceral fat is among the most worrying and difficult areas to lose weight. Excessive belly fat not only negatively affects health but also contributes to several chronic conditions like type 2 diabetes, heart disease, and many other conditions.
While it is tough to lose fat from this area, there are several things you can do if you are looking to reduce excess abdominal fat. Here are five of the most effective tips, backed by fitness coach Dillon Swinney, who believes how you wake up and what you do in the first few minutes of your day can have a major impact on your metabolism, energy levels, and overall fat-burning potential.
How to lose belly fat in the morning?
Drink two cups of water
Waking up dehydrated in the morning can slow down your metabolism, increase cravings, and leave you feeling sluggish. Waking up and drinking water in the morning helps you hydrate, aids digestion, and also speeds up fat loss.
Eat a high-protein diet
According to Swinney, protein is an extremely important nutrient for weight management. A diet that is high in protein increases the release of the fullness hormone peptide YY, which lowers appetite and promotes fullness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss.
According to studies, if you eat more protein, you will have less abdominal fat as compared to those who eat a lower protein diet. Make sure to involve foods in the morning like
- Nuts
- Dairy
- Whey protein
- Workout
Swinney said aerobic exercise—also known as cardio—is an effective way to improve your health and lose calories. Studies say it can be an effective form of exercise for reducing belly fat. A study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes weekly.
However, you can also indulge in other fun exercises like weightlifting, boxing, swimming, and jump roping, making it a regular part of your routine.
Reduce stress and do meditation
Stress makes you gain belly fat as it triggers the adrenal glands to produce cortisol—known as the stress hormone. According to studies, high cortisol levels spike appetite and drive abdominal fat storage.
However, according to Swinney, increased cortisol adds to fat gain around the middle, so to reduce it, engage in activities that relieve stress, like practicing yoga and meditation.
Take vitamins
Every individual’s body needs different types of vitamins, so you must regularly get your blood test done to help identify the deficiencies. Swinney says addressing these boosts energy levels, improves recovery, and supports fat loss—especially around the belly. Follow it up with a 20–30 minute fasted walk to burn fat, clear the mind, and get some sunlight, which helps elevate mood and regulate hormones.
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