Eat Whole Foods Rich In Protein And Fiber
Consume more fiber-rich nuts, fruits, and vegetables like:
- Almonds
- Fish
- Dairy products
Americans often consume excess amounts of refined grains, such as white bread or white rice. To reduce and control body weight, it’s much better to have a diet rich in whole grains.
Diets with high levels of refined sugar are associated with weight gain, so they should be avoided as well. Try to limit fast food, too. According to a 2018 study analyzing 300 university students, the consumption of fast food, such as pizza and fried chicken, is related to obesity particularly excess belly fat.
“It is important to reduce the consumption of foods high in trans fat, refined carbs, and highly processed foods with added sugars,” says Lapaix.
However, avoiding food groups to burn belly fat is only a temporary solution caused by a caloric deficit, and the real key to keeping belly fat off, in the long run, is to create an individualized balanced diet that you can maintain long-term, she says.
Add Vinegar To Your Diet
If youre trying to lose weight, vinegar is an excellent addition to your diet. Whether white vinegar or apple cider vinegar, vinegar is one of the most versatile condiments regarding health benefits. One study found that a mere 15 to 30 ml of vinegar daily reduced body weight, belly fat and waist circumference over a three-month period.
According to one study, adding vinegar to your diet will reduce your daily caloric intake by 275 calories. Considering there are 3,500 calories in a pound of fat, you can lose over half a pound of fat per week with this one simple change. To increase your metabolism and satiety, try adding white vinegar to refreshing, hydrating salads and tangy barbecue sauces.
Look At The Quality Of Your Sleep
Dont underestimate the power of a good nights sleep, too. Yes, it can help combat under-eye bags but, according to the University of Leeds, adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist.
Head to bed earlier and follow the WHhow to get to sleep guide to ensure a lack of shut-eye doesnt hold you back from losing belly fat.
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How Do Fat Burner Supplements Work
There are a few different ways that fat burner supplements can work to help you lose belly fat fast. The most common way is by increasing your metabolism. This means that your body will be burning more calories even when you’re at rest. This can lead to some pretty significant weight loss over time.
Another way that fat burners work is by suppressing your appetite. This can be helpful if you tend to overeat or if you have trouble controlling your cravings. By reducing your hunger, you’ll be less likely to snack on unhealthy foods and you’ll be more likely to stick to your diet.
Lastly, some fat burners also contain ingredients that help to reduce the absorption of fat from your food. This means that you’ll be able to lose weight even if you’re eating the same amount of calories. However, it’s important to note that not all fat burners are created equal. Some contain more effective ingredients than others.
If you’re looking to lose belly fat fast, then a fat burner supplement can definitely help. Just be sure to choose one that contains effective ingredients and that’s right for you.
Flavor Your Food With Garlic
A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the metabolism-boosting spicy recipes and watch those pounds melt away.
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Avoid Sugar And Sugar
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.
Studies show that added sugar has uniquely harmful effects on metabolic health .
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver .
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (
9 ).
A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages .
Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
Summary Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver. This is particularly true of sugary beverages like soft drinks.
Lifestyle Changes For Weight Loss
Beyond diet and exercise, there are other lifestyle changes you can make to aid your weight loss.
Healthy habits tend to have a domino effect. If you can add one or two healthy changes to your routine, it will become easier to add more as time goes on.
Here are some to consider:
- Drink plenty of water.
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Stop Drinking Sugary Drinks
If there’s a hierarchy of sugary goods, then sugary drugs would sit even higher than sugary foods. However, even a small change to your habits here can make a big difference. That was proved in a study by researchers at Virginia Tech, which looked at the benefits of replacing just one sugary drink with water.
“We found that among US adults who consume one serving of sugar-sweetened beverages per day, replacing that drink with water lowered the percent of calories coming from drinks from 17 to 11%,” said study author Kiyah J. Duffey. “Even those who consumed more sugary drinks per day could still benefit from water replacement, dropping the amount of calories coming from beverages to less than 25% of their daily caloric intake.”
How Belly Fat Accumulates
Obesity is said to be a complex pathological processes, as it can involve environmental, genetic and emotional factors.
Several hormones are involved in accumulation of belly fat, including insulin, ghrelin, leptin and cortisol. These impact how hungry or satisfied we feel before, after and between eating.
Eating chemically altered foods , repeat yo-yo dieting, crash dieting, genetic factors and stress can all interfere with appetite regulation.
Experts believe that some of the main reasons people tend to accumulate weight around their midsections include:
Visceral belly fat is especially dangerous:
Visceral fat is also called organ fat or intra-abdominal fat. This stubborn fat lies in close proximity to the vital organs of the body, including the liver, kidneys and other digestive organs, meaning its a real health concern.
Fat is actually similar to an organ, in that it releases compounds in the blood and alters hormone levels. When fat is stored close to the vital organs, its easier for it to get into the bloodstream. This can contribute to cardiometabolic problems, such as clogged arteries and hypertension.
Studies even show that visceral fat can trigger inflammatory responses that make people more susceptible to severe illnesses, including infections and viruses.
- gender
- and so on
Regardless of the exact type of exercise regime and diet you choose in order to lose weight, several things are important for everyone:
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The Different Types Of Belly Fat
Not all fat is created equal. Excess timber around the waist hurts your health in a way that subcutaneous fat the soft layer of chub that sits directly under the skin doesnt. Belly fat is stored in your abdominal cavity, and shares space with important organs like the liver, stomach, kidneys and intestines.
Belly fat is metabolically active, which means its basically an organ in itself but not one youd want to donate.
It excels at pumping out various inflammatory substances, interfering with hormones that regulate appetite, weight, mood and brain function and sending your cortisol levels responsible for stress through the roof. No surprise then, that its associated with an increased risk of type 2 diabetes, heart disease and certain types of cancer.
So far, so tragic. There is, however, some good news. Belly fat may be the most dangerous type of body fat, but since its buried deep within your body, its also the easiest to get rid of. But before we talk about that, its worth identifying the causes of belly fat. After all, its far better to not put the weight on in the first place.
Cardio Workouts To Lose Belly Fat
- This 28-day plan by Alice Liveing will teach you the basics of strength training, helping you to build lean muscle with foundation moves.
- Or, this four-week Kayla Itsines workout plan incorporates HIIT to burn fat and tone muscle.
- PT Gauri Chopra’s four week HIIT plan will help to burn fat efficiently and increase your stamina and muscular endurance.
‘The key to continually improving and losing belly fat is to scale up your workouts every week. Incrementally increase the intensity and load of your workouts, and you will soon see improvements to your fitness,’ says Hughes.
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Reduce Your Intake Of Inflammatory Foods
The foods we consume can cause inflammation within our bodies, which can then contribute to lower belly fat. Some foods that promote inflammation include the saturated fats found in meat and dairy products, processed food, fast food, fried food, palm oil, and more.
“Saturated and trans fats damage blood vessel walls, which triggers the immune response associated with inflammation and encourages blood fats, like cholesterol, to stick and become imbedded in the artery wall leading to atherosclerosis, the underlying cause of heart disease, stroke, and even some forms of dementia,” explains Elizabeth Somer, a registered dietitian and Medical Advisory Board Member at Persona Nutrition.
But we have some good newsthere are many foods that can help inhibit inflammation, like the fats in fish oils, nuts and flaxseed , olive oil, many fruits and vegetables, mushrooms, nuts, soy, whole grains, tea, and spices like turmeric and ginger.
“Cutting back on calories and increasing exercise will shrink your waistline, including the dangerous visceral fat around the middle, especially if you’re overweight,” Somer says. To lower inflammation and reduce belly fat, “focus on unprocessed foods, such as colorful fruits and vegetables, 100% whole grains, nuts and seeds, legumes, fatty fish such as salmon, and low-fat milk products. Then watch portions and exercise daily.”
What Is Belly Fat And Is It Dangerous
Visceral fat, commonly known as belly fat, is the layer of fat below the muscles of your abdomen. Due to its crucial location surrounding many of your vital organs, belly fat supplies a constant source of energy while also exposing the body to harmful toxins and hormones. When you have too many fat cells or your fat cells get too large, they can overproduce toxins that increase your risk for chronic inflammation, diabetes, heart disease and cancer. For these reasons, belly fat can be more dangerous than subcutaneous fator the outer layer of fat that you can pinch with your fingers.
That said, the reason you’re having trouble buttoning your pants may not be visceral fat: what we’re calling “belly fat” these days could be bloating or water retention rather than a fat buildup. Read on for steps to lose stomach fat the healthy wayno restrictive fad diets necessary.
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Keep Track Of What You Eat And Your Exercise
Studies show that by keeping a food diary and logging your exercise, youre setting yourself up for success.
For people who are trying to lose weight, if they self-monitor their food and exercise, they tend to do better, says Dr. Creel. We dont know all the reasons why, but what it probably comes down to is awareness and being intentional about our health behaviors.
And using fitness trackers, whether its a smart watch or an app, can motivate you to lace up those sneakers and take a walk around the block.
How To Lose Belly Fat
You may have experienced periods in the past when youve watched the numbers on the scale fall, but still you didnt see a corresponding fat loss in the belly region. For many, losing extra fat around the midsection is one of the biggest obstacles to trimming down.
The World Health Organization estimates that at least 40% of the worlds population is overweight. Obesity and being overweight can contribute to health problems, such as:
- Type 2 diabetes
- legumes
- others grown in healthy, rich soils without any chemicals added
Ultra-processed foods, on the other hand, are what you want to avoid at all costs, considering theyre linked to obesity. These are most of the foods youll find at your local supermarket: bagged, boxed, frozen, items loaded with unhealthy additives and preservatives you dont want to put into your body.
2. Stay Away from Sugar, Liquid Calories and Grains
You probably already know that sugar is really bad for you. You especially want to avoid added sugar when trying to lose weight, including hidden sources of sugar like sweetened dairy, juices or packaged snacks made with grains.
Its best to keep these foods out of your home entirely for the best results, and follow these tips:
3. Eat Mindfully
Mindful eating means many things, and its a surprisingly key part of achieving a healthy weight. Here are some mindful eating tips:
4. Intermittent Fasting
There are several ways to practice fasting, including:
5. HIIT Workouts
6. Reduce Stress
7. Get Enough Sleep
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Mix Up Your Movements
When you lift, perform supersets in which you alternate between sets of lower-body exercises and upper-body exercises. That way your lower body rests while your upper body is working. This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout, says Craig Ballantyne, C.S.C.S.
Consume A Combo Of Calcium And Vitamin D
Say cheese! Adding some extra calcium and vitamin D to your diet could be the best way to get the flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
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How To Lose Stomach Fat: 5 Proven Ways To Get Rid Of Belly Fat Fast
Use these proven strategies below to fight stomach fat!
Having excess stomach fat, particularly visceral fat is seriously harmful. This type of abdominal fat is linked to type 2 diabetes and heart disease .
Although subcutaneous fat underneath the skin is the one thats noticeable when we look in the mirror, its not harmful.
Its the fat layer beneath the pinchable subcutaneous fat thats hazardous to your health. Its un-pinchable, hidden, and stubborn. It often gets neglected and built up.
Even skinny people with excess belly fat are at an increased risk .
Losing this type of stomach fat can be difficult, but there are several things you can do to reduce excess belly fat.
Use these proven strategies below to fight the deep stomach fat!
Here are 5 effective tips to lose stomach fat, backed by scientific studies.
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What Can You Eat
Each volunteer was encouraged to measure portions based on the size of their hands.
Aim for a daily intake of:
- Three fist-sized servings of carbs
- Two palm-sized servings of lean protein
- Two cupped handfuls of vegetables or salad
- Two fist-sized servings of fruit
- Two servings of fat or oil covering the tip of your thumb.
You can also have 200ml/ pint of milk, or two 125g pots of natural or low-calorie yoghurt.
Generally, you can eat your usual foods, so long as you reduce the portion size. Avoid or limit sugary and high-fat foods, such as fast foods.
The speed of waist reduction varies from person to person, so even if you reduce your calorie intake by the suggested amount, your results may differ.
As time passes you will lose weight and you’ll need to recalculate your calorie requirement. At your new weight you’ll find your daily requirement has dropped. So you need to drop again to keep 500 calories below your daily requirement. By recalculating you will keep losing 1lb a week.
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You’re Drinking Too Much Alcohol
Can one too many pintsreally earn you a beer belly? Well, yes. As you gulp down your drink, your body turns the alcohol into acetate, which your body cant store. It becomes your primary energy source, and the proteins, carbs and fats swirling around your digestive system are converted to fat by default.
Factor in the excess calories from your drinks with the gut-busting kebab you pick up on the way home and suddenly youre looking at excess fat storage.
Not only does a night on the sauce send your cortisol levels through the roof, it saps your testosterone, which means youll find it more difficult to build lean muscle and burn fat as fuel.