According to the Heart and Stroke foundation of Canada 60% of adults in Canada are overweight.
In 2014, 20.2% of Canadians aged 18 and older, roughly 5.3 million adults, reported height and weight that classiified them as obese. The rate of obesity among men increased to 21.8% in 2014 from 20.1% in 2013, and is the highest obesity rate for men reported since 2003 (in 2003, 16.0% of males were obese).
This is such a hard battle to fight for most people and one that I have been struggling with since my fourties. Most guys gain weight on those love handles or as some call it 'muffin top'. I have a muffin top and it's not fun to look at in the mirror.
For women it's in the belly and thighs, in some cases giving you that pear shaped look. Losing that unwanted and ugly belly fat takes a lot of hard work. There are a lot of things you can do to lose belly fat.
You Gotta Move
I have to use the 'E' word here. Yup, exercise, moving, walking, biking, running, swimming whatever it is you prefer, but you just have to do it. Just watching what you eat is not going to do it for you.
Once a week you should think about taking a yoga class It will really help with improving your mobility, circulation, flexibility and relieve stiffness and soreness. If it's impossible for you to leave the house then you can follow along on a DVD like the ones found here.
You should try and make yoga a part of your every day life. The pounds and the muffin top will slowly disappear.
Some sort of stationary equipment is always appropriate and handy to use. For years I had my own treadmill at home. Most people whether walking or running on a treadmill find it very hard on the joints so I am going to suggest a recumbent bike.
This is my wife's de facto exercise machine. She absolutely loves these machines. Extremely easy on the joints and very enjoyable and simple to use. You have to move and this is an excellent way to be able to work out at home and not have to drive anywhere. If it's there you will use it, unlike your gym membership which will eventually go unused and for most people it represents poor value. When the weather is bad and cold you can't beat a recumbent bike.
Eat to Lose
Once you have the exercise picked out that you know you can dedicate at least 4 days a week to, then it's time to focus on what you eat and put into your body.
Losing weight and body fat doesn't happen easily unless you're drinking at least 8-10 glasses of water per day. It helps flush your body of toxins and keep you hydrated.
See my post on a reducing diet that may help you. I use a combination of a low carb diet and exercise to help me achieve these goals.
Do I Need to Work on My Abs?
Of course you do, but only when you're working out. You can do whatever sit-up, crunch or leg raise exercise you want. You can find a ton of ab exercises on the internet. Use a variety and change them every time you exercise. There are just too many to list so pick what you enjoy and works and feels right for you.
Losing belly fat then is a combination of eating not starving yourself. Picking an exercise that you enjoy moving at and that you will be able to do every day or at least 4 times a week. If you are going to take the day off don't gorge yourself on food.
Choose an ab exercise in combination with everything else you do, that's it!
If you need help with anything there are a ton of great exercise videos you can do at home. Zumba Fitness seems to be a very popular one at the moment. This can be especially beneficial if you have young kids at home and can't leave them. Stay positive and keep moving.
What are you doing to lose belly fat? What have been your biggest challenges? I would love to hear from you in the comments section below. Thanks for stopping by and being a loyal reader of my blog.
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