What Foods Help Burn Belly Fat
Can we be honest? No foods can help to burn belly fat. That’s just not how it works.
There are, however, nutrient-dense foods that you can incorporate into your diet to help you load up on goodness whilst you’re aiming for a calorie deficit. They include, but aren’t limited to:
It’s also important to remember that food is to be enjoyed, so the key to a sustainable diet is creating one that’s full of produce you look forward to eating and with meals that leave you feeling satisfied and not craving more due to restriction. While the number of calories in food affects satiety , its much more complex than that, explains Dr Barbara Rolls, professor of nutritional sciences at Penn State University. Satiety and how long that feeling is sustained depends on numerous factors, including portion size, how long it takes to eat a food, its texture and how filling you expect it to be.’
Why Do You Get A Bloated Stomach
Bloat sneaks up on you in surprising ways, depending on what you eat, certain habits you have, and even specific medical conditions. For example, bloating can be a result of digestive distress from eating certain foods , eating habits that cause you to take in more air, and even certain conditions such as a weak heart or being pregnant can all contribute to water retention.
Women can also retain water while they’re menstruating. Those who have irritable bowel syndrome can also experience uncomfortable bouts of bloating after eating foods that contain FODMAPS or during moments of stress.
You’re Not Eating Enough Protein
Protein is great for fat loss, according to Dr Luke. “It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack.”
Good sources include:
Remember, though: do opt for the lean sources of protein where possible, as some can be deceptively high in saturated fat, he advises. Need some inspiration for low carb, high protein meals? Look no further.
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Proven Ways To Lose Abdominal Fat Fast Say Fat Experts
Abdominal fat also known as visceral or belly fatis the metabolically “active” fat stored around major organs such as the liver and is linked to serious health conditions such as cancer and diabetes. “Reducing waist size is imperative to reducing your risk of chronic health conditions,” says David B. Samadi, MD. “It won’t happen overnight but the sooner you begin working on losing your belly fat, the sooner you lower your chance of developing heart disease.” Here are five proven ways to get rid of belly fat, according to doctors. Read onand to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Lose Weight With Friends
If you struggle to lose weight on your own, consider making it a team effort. According to a study published in the journal Obesity during a 12-week, team-based weight loss competition, getting encouragement from teammate increased the odds of achieving clinically significant weight loss by 20%.
“In our study, weight loss clearly clustered within teams, which suggests that teammates influenced each other, perhaps by providing accountability, setting expectations of weight loss and providing encouragement and support.”
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Why Does Belly Fat Usually Form
Weight gain as a whole is a little complicated but belly fat typically forms from consuming too many calories, which causes weight gain, says Keri Gans, R.D., author of The Small Change Diet. That said, you really cant control where fat accumulates in your body. We have practically no control on where that weight goes, Gans says. It usually ends up on our belly or hips and thighs based on ones genetics, sex, and/or age.
Gaining weight quickly raises the odds that youll develop more belly fat, says Jessica Cording, R.D., author of The Little Book of Game-Changers. But different body types are more prone to storing fat tissue around the midsection, she says.
Certain other factors, like not getting enough sleep or being stressed out can also raise your risk of developing more belly fat, Cording says. Higher levels of the stress hormone cortisol has been shown to promote more accumulation of fat tissue around the midsection, she explains.
Adding Helpful Foods To Reduce Belly Fat
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Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Theyre found in some and spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies .
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat .
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether youre trying to lose weight, limiting your intake of trans fat is a good idea.
Alcohol can have health benefits in small amounts, but its seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity that is, excess fat storage around the waist .
Cutting back on alcohol may help reduce your waist size. You dont need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.
May Help Maintain Healthy Blood Sugar Levels
In addition to their impressive nutrient profile and long list of health benefits, Brussels sprouts may help keep blood sugar levels steady.
Multiple studies have linked an increased intake of cruciferous vegetables, including Brussels sprouts, to a decreased risk of diabetes (
Increasing your intake of Brussels sprouts alongside an otherwise healthy diet may help keep your blood sugar levels stable.
Summary: The fiber in Brussels sprouts may help keep your blood sugar levels stable.
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Move Your Body Everyday In Any Way You Can
Daily movement is not only healthy, but typically makes you feel better, too. Make sure to move your body in some shape or form every single day, and remember that this exercise doesn’t necessarily require a trip to the gym. It can be anything from walking a certain amount of steps to taking the stairs instead of the elevator. “If you’re looking to burn more calories than you consume, you need to get yourself moving at least once a day,” Pelc Graca says.
Modifying Your Diet To Lose Belly Fat
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Cut Back On Carbs Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome .
You dont have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat .
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Do A Mix Of Cardio And Resistance Exercise
You can’t control where you gain or lose weight.
This is sometimes called “targeting weight loss” , and it isn’t realistic, says Lapaix. For example, abdominal exercises alone aren’t enough to get rid of or reduce belly fat.
“While it is common to hear about workout programs that target specific areas, you cannot pick the areas you’d like to target weight loss,” says Lapaix.
For example, resistance training focuses on developing muscles by lifting weights or using accessories like resistance bands. Whereas the main focus of aerobic training is to burn calories via cardio, like running or jumping rope.
“A mix of resistance and aerobic training will be beneficial to increasing one’s total body strength and help reduce overall body fat,” says Lapaix.
Having more muscle mass will increase how many calories your body naturally burns .
Results aren’t instantaneous, so consistency is key. Additionally, it isn’t a good idea to go from not working out at all to doing really intense workouts, says Lapaix, who recommends gradually adding intensity to your workouts to avoid injury.
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Limit Added Sugar And High
Consuming too much added sugar is associated with excess weight thats likely to accumulate around your waist. Sugar-sweetened beverages and drinking too much fruit juice can be particularly harmful.
When we drink our calories, especially with soda or juice, we dont feel as full or satisfied compared to chewing those calories, notes Dr. Creel. For instance, you may eat three oranges for the same amount of calories as a large glass of orange juice and feel much fuller for a longer period of time.
Watch how much of these liquid calories you consume and try to cut back where you can.
Are Men Or Women More Prone To Belly Fat
There is no clear answer when it comes to who is more likely to store excess fat in their bellies. However, studies have shown that men are more likely to carry extra weight around their midsection, while women are more likely to store it in their hips and thighs. This may be due to differences in hormones and body composition.
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How To Get Rid Of Lower Belly Fat After Having A Baby
Toning your abdomen after pregnancy may pose additional challenges. Wait until you get clearance from your doctor before jumping into any kind of diet and exercise routine.
Its not uncommon to have loose skin or an additional fat layer over your belly after pregnancy, especially if you had a cesarean delivery.
During pregnancy, many women gain weight. After delivery, youll most likely have an extra layer of fat left as an energy store for breastfeeding and the birth recovery process.
This is part of your bodys natural instinct and is normal. Its important to be patient with yourself.
You can, for the most part, follow the same protocols as you would before you were pregnant to lose postpartum weight, with a few exceptions.
Dont restrict calories while youre breastfeeding. It can reduce your breast milk supply.
If it appears that the muscles in your lower abs have been separated by pregnancy, you may have a condition called diastasis recti.
It can worsen with traditional crunch exercises. Ask your doctor about workouts and physical therapy options if you believe you might have this condition.
Your sex may have something to do with the reasons why you gain belly fat. Females tend to store fat in the lower belly because of hormones, genetics, and age, and may be difficult to reduce in some cases.
However, everyone should take the same basic approach to lose weight, regardless of sex or gender.
Cook At Home As Much As You Can
When dining out you rarely know exactly what ingredients are included in your meals, but cooking at home brings you a lot more control over what you eat. If you’re trying to eat a healthier diet to reduce fat, cooking at home is a big help. Another great part of eating at home? You’ll most likely save a bunch of money, too.
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According To Dietitian Natasha Mohan Maintaining A Flat Belly Means Maintaining Your Overall Health As Well
When it comes to weight loss, people mostly focus on reducing belly fat. A flat stomach is a fitness goal for many, but they do not often know which route to take in order to achieve it.
According to dietitian Natasha Mohan, maintaining a flat belly means maintaining your overall health as well. A larger waistline can increase your risk of diabetes, heart diseases and even cancer. It is not easy to target just the belly fat when you are dieting. But losing weight overall can help you reduce the dangerous layers of fat on the belly, too, she says.
The expert lists the following must-dos:
Avoid sugar, sugar-sweetened drinks
Foods with added sugars arent good for you consuming them can lead to weight gain. It has a negative impact on your metabolic health as well. Try reducing the amount of sugar in your diet and avoid sugary drinks completely. But this does not apply to whole fruits, which have fibre and are healthy.
Cut down on carbs
Eating fewer carbs is a fool-proof way of losing fat. Numerous studies show your appetite goes down when you cut down on carbs, which helps in weight loss. Losing carbs can also keep you healthy, reduce your risk of getting type II diabetes. Avoid carbs like sugar, candy, and white bread.
Eat fibre-rich food
An indigestible plant matter, eating lots of fibre can help with weight loss. The best way is to eat plant foods, including veggies and fruits. Whole oats and legumes are great sources of fibre.
Ways To Lose Belly Fat And Live A Healthier Life
Maintaining a trim midsection does more than make you look greatit canhelp you live longer. Larger waistlines are linked to a higher risk ofheart disease, diabetes and even cancer. Losing weight, especially bellyfat, also improvesblood vesselfunctioning and also improves sleep quality.
Its impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you cant see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.
Heres how to whittle down where it matters most.
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You’re Doing Too Much
Your body needs a healthy balance of exercise and rest. And did you know? Doing too much prevents the body from shifting excess fat according to Dr Luke, aka, has the reverse result that you’re after. “Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your exercise plan.”