And at 18, she was incorrectly diagnosed with bipolar disorder. Speer spent the next eight years in and out of psychiatric wards—the medications she was taking to treat her supposed bipolar disorder were inducing all kinds of symptoms, like hallucinations. She struggled with anorexia , bulimia , and binge eating disorder —as well as self-harm and suicidal ideations. It wasn't until Speer was correctly diagnosed with an extreme anxiety disorder in her mids that things began to change for the better.
So, instead of trying to be perfect, Kate Speer just tries to be Kate Speer. When this becomes a struggle, she recalls an exercise from when she first started therapy. Her therapist would ask her to write, "Dear Kate, who are you today? And she'd respond with things like, "Hello, my name is Kate. One study took 44 women with abdominal obesity and split them into two groups.
The first group did endurance exercises for three months. The second combined endurance and strength training. It was the second group that had more lean, fat-free body mass at the end of the study. If you aren't lifting weights now, there's no better time to start. Follow a simple total-body program two to three times a week to put yourself on the right track to a leaner midsection.
Start with a beginner strength workout , work your way up to an intermediate program , and possibly even advanced supersets as you progress further. There's no doubt that any amount of exercise is good for you, but the more you do, the more belly fat you can lose. Intensity matters too as research has connected moderate and high-intensity exercise with greater losses of belly fat.
However, many people struggle to get even the minimum amount of exercise suggested by experts about 30 minutes of moderate activity a day. In addition, not everyone is equipped, either physically or mentally, for intense, high-impact exercise.
If you want to reduce belly fat but aren't ready for hours of intense exercise, start where you are and build from there. It takes time to build the strength, conditioning, and endurance to handle high-intensity exercise.
Start with what you can do and add more as you can. Interval training is great for burning calories and building endurance, but it's also a great way to target abdominal fat. That doesn't mean that steady-state exercise isn't important or that you have to do interval training all the time.
However, adding intervals to your routine will not only give you better results but help you push your limits and keep your workouts a little more exciting. Try these ideas for adding intervals to your routine:.
If you're doing high-intensity interval training, meaning you're working at levels eight to nine on the perceived exertion scale , keep your sessions to about two a week to avoid overtraining or injury. As you build endurance and strength, you may be able to add more interval training to your workout routine. Since cardio exercises and strength training can help, it makes sense that including both in your weekly routine would reduce belly fat even more.
There are a variety of ways to set up a cardio and strength routine, including:. When setting up your routine, you may need to experiment to find a schedule that works for you. Just remember, you don't want to work the same muscles two days in a row, although you can do cardio on consecutive days.
A sample routine may look like this:. This advice may seem opposite of what you'd expect, yet studies have found that doing exercises that target your abdominal muscles does not reduce belly fat any more than doing no exercises at all. The key to losing belly fat, however, is more about creating a calorie deficit. Overall, your body will lose weight in the belly area and elsewhere when you consume fewer calories than you burn through energy expenditure, or in doing daily activities that include exercise and non-exercise movement.
When you do work your abs, treat them like any other muscle group. Challenge them with a few well-chosen exercises , perform two to three sets of 10 to 16 reps, and give rest a day between workouts. Some whole-body exercises work your abs while targeting other muscles, which saves time and makes your workouts more functional. Here are 11 things that can make you gain belly fat. Many people store fat in the belly, and losing fat from this area can be hard.
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Health Conditions Discover Plan Connect. Types of belly fat Why belly fat is harmful Tips to lose belly fat Bottom line Having some fat in your belly is normal. Overeating or eating too fast can also be triggers.
Bloat could also be a sign of greater, underlying conditions such as Irritable Bowel Syndrome IBS , Lactose intolerance , or even a wheat allergy. Stomach bloat can also be a result of consuming too much salt on a daily basis, causing your stomach to keep excess water. Sometimes a simple diet change might be all you need. Sticking to foods that are high in protein or complex carbohydrates can help. Drink plenty of water and stay away from carbonated drinks. Making your meals last longer can help keep you from overeating so be sure to try eating slower and chewing your food more.
Another remedy is to try, in place of three meals a day, eating more frequent, smaller meals. This prevents the bloating that typically follows large meals.
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