So, you want to lose fat fast. Well, who doesn’t! However, it takes a lot of work and changes in behaviors. Some of these behavioral changes are described below.
Cut Back Screen Time
The television is a source of entertainment. For example, you can watch your favorite sports activity for hours at a time. Or, you can get engrossed in movies or shows broadcast by Netflix, HBO, Amazon, commercial broadcast television networks, and others. However, this sedentary activity likely causes you to eat unhealthy foods as you watch the television. Regrettably, these unhealthy foods cause you to put on pounds. Furthermore, by keeping you occupied, this sedentary activity gobbles up time you could have spent working out. So, you get hit with a double whammy of unhealthy eating and not getting enough, if any, physical activity both of which add calories to the body.
Get Enough Sleep
A good night sleep of 7 to 8 hours helps keep your weight in check. Unfortunately, if you have a sedentary life, you may also have a hard time getting enough sleep. In fact, studies show that prolonged sedentary behavior tends to be associated with higher risk of insomnia. Furthermore, studies have also found that not getting enough sleep will likely mean you do less activity the following day. This repeating cycle shows that exercise and sleep are intrinsically linked. Consequently, you end up putting on weight. So, the takeaway is to cut back screen time and replace it with physical activity.
In addition, people who are overweight are likely to develop sleep apnea. Now, sleep apnea is a condition which interrupts your breathing during the night. Moreover, sleep apnea disrupts you sleep without you even noticing it.
Incidentally, studies show that lack of sleep alters hormones that control hunger causing you to eat more. Which, in turn, causes you to put on more weight.
Reduce Stressful Situations
How Stress Affects Your Body
First and foremost, stress has a negative health impact on your body. In fact, whenever you are feeling a lot of pressure or stress your body’s adrenal glands release the hormone adrenaline. Now, adrenaline causes glucose to be released into your bloodstream. Incidentally, glucose gives you the energy as you go into a fight-or-flight survival state. However, once the threat has passed, your adrenaline levels drop, and your blood sugar levels also drop.
However, when your blood sugar levels drop, your body’s adrenal glands cause the hormone cortisol to be released into your bloodstream. Now, as the levels of the hormone cortisol rise in your bloodstream, your body replenishes your energy levels. Because sugar supplies your body with the quick energy it thinks it needs, it’s often the first thing you reach to replenish your energy levels. As a result, because many people have a strong love for them, you end up craving sugary, fatty foods.
Unfortunately, the downside to consuming so much sugar is that your body tends to store sugar, especially after a stressful situation. Now, this energy is stored mainly in the form of abdominal fat. Regrettably, once this fat is formed it is very difficult to get rid of.
Furthermore, the hormone cortisol also slows down your metabolism, which makes it even more difficult to lose weight. Consequently, anyone subject to frequent bouts of stressful situations tend to accumulate abdominal fat.
Unhealthy Behaviors Triggered by Stress
In addition, stress can also cause the following unhealthy behaviors.
Eating Too Much:
First, excess nervous energy can often cause you to eat more than you normally would. For example, you may find snacking or grabbing a second helping provides you with temporary relief from your stress.
Eating at Fast Food Places:
Second, when we are stressed, we tend to eat the first thing we see or what is readily available even though it is not always the healthiest option. Also, you may be more likely to drive through a fast-food place, rather than taking the time to cook a balanced, healthy meal.
Not Working Out:
Third, working out may be the last thing on your mind when you are under stress. Also, a long commute or hours spent sitting behind a desk may give you little time for workouts.
Fourth, when you are stressed, eating a healthy meal may become the last of your priorities. Instead, you might find yourself skipping breakfast because you’re running late or not eating lunch because there’s just too much to do.
Not Getting Enough Sleep:
Lastly, you may have trouble sleeping because you are under stress. However, this sleep deprivation only slows down metabolism and makes you feel exhausted. Regrettably, exhaustion only reduces willpower and contributes to unhealthy eating behaviors.
How to Relieve Stress
One of the ways to counter the harmful consequences of stress is to work out. Another option to reduce stress is to meditate or use breathing exercises like yoga. Finally, other options to reduce stress include listening to calming music or reading.
Get a Workout
Now, workouts are valuable to help you lose abdominal fat. For example, going for a jog or even a walk, brisk or otherwise, helps towards losing excess abdominal fat. Other helpful workouts include using a recumbent stepper or bicycle, swimming, modified push-ups, and lifting weights.