Your Workouts Aren’t Hard Enough
Exercise is not required for fat loss, but it can certainly help! The good news is that any exercise can help get rid of belly fat since fat loss boils down to eating fewer calories than you burn. However, certain styles of exercise like strength training and HIIT may offer additional advantages.
The Fix: Exercises That Get Rid of Belly Fat
A long jog or spin on the elliptical may no longer cut it. While you may be burning calories with a moderate workout regime, the key to increased fat burning is to increase calorie burn even after your done in the gym – by building lean mass or increasing your VO2 max. Muscle is more metabolic, meaning it helps you burn more calories at rest, and the more muscle you have, the better you store carbs and utilize them for energy.
VO2 max is the measurement of how efficiently your body can access fat stores for energy and oxygen during intense workouts. And increasing your VO2 max, will increase the amount of fat you are able to burn.
High-Intensity Interval Training – HIIT
HIIT workouts may promote fat loss and improve stamina faster than endurance training alone . HIIT not only helps you maximize fat burning throughout the day but can also whip you into shape super fast – since most workouts are short and burn a ton of calories.
Psst… the Trifecta app has a pretty sick workout timer too! And daily workouts to try.
Here Are More General Tips To Help You Lose Body Fat
The focus should be on losing body fat all over, not just in your belly. Be aware of the decisions you are making throughout your day that may preventing you from losing belly fat.
For example, are you consuming a lot of alcohol, soft drinks, fast food, or dont make time to exercise?
=> Also have a look on our Workout Plan to lose weight
Focus On Weight Loss In General
Weight lossalone can effectively reduce visceral fat, says Dr. Butsch. By losing 10% ofyour body weight, you may lose up to 30% of your body fat.
Talk to your doctor about a weight-loss method that is right for you. While there are lots of options to choose from, Dr. Butsch recommends you avoid fasting for long periods. Prolonged fasts cause the body to hold onto the visceral fat, making it tougher to lose. If fasting is your jam, an intermittent or time-restricted fasting approach may be more effective for losing belly fat.
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Eat More Healthy Fats
When youre trying to burn belly fat, dietary fat is not the enemy. While it may seem counterintuitive, eating healthy fats can increase satiety, which mitigates the risk of future weight gain. It also makes weight loss easier because you will be less tempted to overeat. Try adding fatty foods to your diet such as fatty tuna, salmon, almonds, olive oil, and whole milk.
At the same time, you should make a conscious effort to limit your consumption of unhealthy fats. Do not consume processed food that includes trans fats. Eat foods with saturated fat in extreme moderation. The best foods to eat include only monounsaturated and polyunsaturated fat unless the food is natural. For instance, a cup of milk has 1.5 grams of saturated fat, but this occurs naturally.
Strength Training For A Strong Body
Besides helping with fat loss, strength training does more. It helps with bone health, improved metabolism, and reduces risk factors for chronic conditions.
According to the Centers for Disease Control guidelines, strength training workouts can be done at least twice per week, focusing on the major muscle groups .
Muscle groups to focus on:
- Chest, back and lower back muscles
- Arm and shoulder muscles
- Ab muscles
- Glutes, Quads, Hamstrings
With this type of workout, you can use your own body weight, free weights, and weight machines.
You can do a 15-minute total-body workout with a combination of pushups, pull-ups, planks, knee plank, squat jumps, lunges, Russian twist, crunches, burpees, mountain climber, hips flexor. All of these exercises work your entire midsection.
They help to burn and get rid of abdominal fat.
You can also lift weights like barbells, dumbbells or use a medicine ball and a kettlebell.
With the weight machines, where you can do leg presses, chest presses, seated leg extension.
Exercises that include barbells for example:
- Barbell back squats
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Sneak Extra Activity Into Your Day
Pace around your office while talking on the phone or run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day.
Youve Got Too Much Of The Wrong Gut Bacteria
Most of the bacteria that dwell in your gut are pretty useful. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite and much more besides.
Now, two groups of beneficial bacteria are dominant in the human gut, the bacteroidetes and the firmicutes. However, the number of bacteroidetes is decreased in obese people when compared with lean people, according to research.
In another study, scientists took stool samples from 1300 twins and found that the less diverse your gut bacteria, the more likely you are to have belly fat. Grow your gut community to shed serious timber.
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Why Is Belly Fat Dangerous
Belly fat can actually be very dangerous for your health, it can cause a slew of health issues from diabetes, to heart disease, sleep apnea and even some cancer. Plus its uncomfortable and can lower self esteem and thats why I want to share with you you how to lose stomach fat.
Visceral fat in the midsection accounts for many belly fat issues, and its extremely dangerous. Visceral fat is a deeper belly fat, stored further under the skin and actually wraps itself around vital organs including the kidneys and liver.
Excess Stomach Fat Can Cause:
- Sleep apnea
Of course, along with all the health aspects of losing belly fat, there is also the cosmetic aspect. Having a flat belly will help you feel better in your own skin, in your clothing and give you a boost of self confidence.
Wouldnt you love to put on your jeans and feel sexy as hell? In this article, Ill show you how to lose belly fat fast so you can reduce belly fat and feel amazing.
Belly fat loss is not just an astetic issue, but an overall health issue! If you lose belly fat, you will gain health benefits as well.
Below youll find out how to lose belly fat naturally with diet plans, as well as 10 tips to lose belly fat fast keep scrolling.
You’re Eating The Wrong Foods
While calories in vs. calories out is the number one factor in determining weight reduction, the quality of your food choices is important when it comes to body composition. If your macros are out of whack, you may be hindering your fat-burning capabilities. In addition, eating nutritionally poor foods could slow your progress further by messing with your energy, mood, and appetite.
The Fix: Foods That Burn Belly Fat
Okay, technically there aren’t any foods that specialize in burning fat more than others. But some types of food can potentially give you an edge when it comes to improving lean mass and burning fat more efficiently.
Studies are continuing to show that what you eat plays a role in losing fat. The best fat-burning diets should include lots of vegetables. Most non-starchy veggies – anything except peas, corn, and potatoes – provide few calories and loads of good nutrition you need. Micronutrients, or vitamins and minerals, in vegetables are an important factor in weight management because they help control appetite and support a healthy metabolism.
To clean up your diet, try the following:
Macros for Fat Loss
Getting your macro balance on point will ensure you are utilizing the food you eat as efficiently as possible so that more fatty tissue is broken down for energy.
While your overall macro diet can play a key role in fat loss, protein is the most important. Figure out how many grams of protein you need each day and make it a priority to get this amount.
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Do What You Can To Reduce Stress Levels
“If you are working out consistently, eating healthy and still not losing the belly fat, I suggest having your hormones checked,” Tucker suggests. “Too much cortisol can be a result of adrenal fatigue and can cause weight gain and bloat around the lower belly.”
If the belly fat is the result of a hormone imbalance, you’ll also want to prioritize adding stress reduction activities into your day. “Try incorporating a daily meditation practice or yin yoga and limiting time on devices to reduce stress and calm your nervous system”.
Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011 2011:868305.
Moyer AE, Rodin J, Grilo CM, Cummings N, Larson LM, Rebuffé-Scrive M. Stress-induced cortisol response and fat distribution in women. Obes Res. 1994 2:255-262.
Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016 53:52-67.
Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010 2:1266-1289.
Ellulu MS, Patimah I, Khazaai H, Rahmat A, Abed Y. Obesity and inflammation: the linking mechanism and the complications. Arch Med Sci. 2017 13:851-863.
Visceral Fat More Of A Health Concern Than Subcutaneous Fat
Though the term might sound dated, middle-age spread is a greater concern than ever. As people go through their middle years, their proportion of fat to body weight tends to increase more so in women than men. Extra pounds tend to park themselves around the midsection.
At one time, we might have accepted these changes as an inevitable fact of aging. But weve now been put on notice that as our waistlines grow, so do our health risks. Abdominal, or visceral, fat is of particular concern because its a key player in a variety of health problems much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.
Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.
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The Health Risks Of Belly Fat
Visceral fat is the medical term for the type of fat that surrounds your liver, gallbladder and other abdominal organs. It’s also known as active fat because of its ability to release pro-inflammatory substances. At the same time, it affects the production of adiponectin, a hormone connected to metabolism.
According to a June 2017 review in the Archives of Medical Science, obesity and inflammation are strongly connected. Visceral fat secretes inflammatory adipokines that contribute to the onset of insulin resistance, atherosclerosis, metabolic syndrome and other conditions. These compounds also interfere with your body’s ability to break down carbs and fats, affecting metabolic health.
A large study including more than 500,000 people and published in the Journal of the American Heart Association in February 2018 suggests that belly fat poses more dangers for those assigned female at birth than those assigned male at birth. The risk of having a heart attack is about 10 to 20 percent higher for people AFAB with a higher waist-to-hip ratio and other markers of abdominal obesity compared to those who are just heavier overall.
Ready to Lose Weight?
Fill Your Diet With Whole Foods
A great way to make this easy for yourself is to subscribe to the 80/20 rule when you’re grocery shopping, suggests NASM-certified trainer, Sarah Pelc Graca. “Before checking out at the grocery store, take a peek at your cartonly about 20% of the contents should be in a box,” she says. “For the most part, boxed foods like crackers, cookies, and frozen meals, are processed and include little nutrients and excess sugar. On the flip side, about 80% of your cart should include real foods, such as meat, vegetables, whole grains, and fruits.”
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Change Your Lifestyle And Combine Different Methods
Just doing one of the items on this list wont have a big effect on its own.
If you want good results, you need to combine different methods that have been shown to be effective.
Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.
There are no magic solutions to losing belly fat.
Weight loss always requires some effort, commitment, and perseverance on your behalf.
Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.
Think Eating Plan Not Diet
Ultimately, you need to pick a healthy eating plan you can stick to,Stewart says. The benefit of a low-carb approach is that it simply involveslearning better food choicesno calorie-counting is necessary. In general,a low-carb way of eating shifts your intake away from problem foodsthosehigh in carbs and sugar and without much fiber, like bread, bagels andsodasand toward high-fiber or high-protein choices, like vegetables, beansand healthy meats.
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How To Lose Belly Fat When Over 60
Losing belly fat at any age is a challenge, but it seems even more difficult to achieve over age 60. As you age, having a more sedentary lifestyle, changes in hormones and a natural loss of muscle mass makes it more likely that your waistband will expand. To lose belly fat, it’s key to combine physical activity and a lower calorie diet that’s focused on unprocessed foods. This strategy works to reduce belly fat — no matter the age in chronological years.
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Exercises To Help Belly Fat
There are many exercises out there, but not all are created equal when it comes to banishing belly fat. However, scientists and doctors alike agree that incorporating physical activity into your daily routine is a great way to burn off unwanted belly fat. Here are some exercises for belly fat that you can try to help you slim down your waistline.
Aerobic or Cardio Exercise
Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat.
Some great cardio of aerobic exercises for belly fat include:
- Walking, especially at a quick pace
- Jump squats
- High knees
To get started, choose a handful of HIIT exercises for belly fat. Perform one activity for 30 seconds, then rest for 30 seconds. Do the next activity, and then rest. When you finish all the activities, you can repeat the cycle a few more times.
Because belly fat sticks to the waistline and stomach region, doing some abdominal exercises can help to combat it. They can help to tone and flatten the stomach while providing you with a good source of exercise.
These exercises are great for men and women of any age. Some abdominal exercises for belly fat that you can try at home include:
- 60-second planks
- Leg lifts
Weight and Resistance Training
Some weight training exercises for belly fat to include in your routine are:
- Bicep curls
- Tricep kick-backs
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You Don’t Have Enough Magnesium In Your Diet
One of the most forgotten minerals in diets is magnesium. It’s an essential nutrient for weight loss since it regulates insulin function, which allows your body to convert glucose into energy. Magnesium can be found in dark leafy greens such as spinach and kale, as well as dark chocolate and pumpkin seeds. If you want to learn more about incorporating magnesium into your diet, then check out our benefits of magnesium.
Spot Reduction Doesnt Work
Spot reduction is the theory that exercising a certain spot on your body will lead to fat loss in that area. Most studies have debunked this idea and if you ask the internet theyll tell you the same. Doing more sit-ups isnt going to make your stubborn abdominal fat go away . You might build more muscle there but the fat itself isnt necessarily going to burn off.
Instead, the trick to losing this stubborn fat is to lower your body fat. If youre carrying too much excess body fat then its going to be hard to lose the stubborn fat. Many people whove had great weight loss through dieting end up having trouble losing those last stubborn pounds because of this. As you have more weight loss your body fat doesnt decrease and can crazy enough even increase. But as long as your body fat remains high youre not going to lose stubborn fat.
With weight loss youre not just losing fat. Muscle loss also occurs in the weight loss process especially if youre not strength training too . This can cause a lot of people to become skinny fat. This is when you appear to be thin but have a high body fat percentage. This leaves your body looking and feeling mushy, saggy, and dimply. Instead, the goal should be to lower your body fat to tone and shape your body. This is whats going to get rid of the last of your stubborn fat.
The trick is to force your body to use your fat stores for fuel!
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