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.
Can You Lose Belly Fat In A Week
Diets and trends that claim to reduce belly fat within days are unrealistic and unhealthy.
In terms of exercise, ab exercises can help tone your stomach, but you’ll still need to lose weight overall to significantly reduce your stomach fat.
Since there’s no way to control where your body loses weight, to lose belly fat, you have to reduce overall body fat.
“The best practices to lose belly fat will be a balance of an active lifestyle, a nutritious diet, and maintaining low stress levels,” says Lapaix.
In order to lose overall body fat, you’ll need to be in a caloric deficit, which means you burn more calories than you consume.
Important: Taking drastic measures to reduce weight can lead to some unhealthy eating behaviors. Before making major changes to your diet or lifestyle, be sure to check in with your primary care doctor or a dietitian for advice and guidance.
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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Easiest Way To Lose Stomach Fat
If you want to lose stomach fat, then you should try this simple trick. It is very easy to follow and effective too. Just follow these steps and you can easily burn belly fat within few weeks.
1) Sit straight on a chair with your back erect and arms hanging down at your sides. The chair must be comfortable enough for you to sit comfortably with no strain or pain in the lower back region.
2) Close your eyes and keep them closed throughout the physical activity session. Focus only on breathing and dont think about anything else.
3) Breathe deeply from your abdomen by expanding your chest as much as possible. You should feel it expand in every part of your body.
4) Hold this position for 5 minutes. This will allow you to sweat and get rid of toxins from your body.
5) After 5 minutes, slowly open your eyes and relax. You might feel dizzy after doing this common exercise. Dont worry just close your eyes again.
6) Repeat the same process twice daily for 15 days. You will notice changes in your figure and waistline within 2-3 months.
Excess belly fat is one of the major health problems nowadays. We know that excess belly fat leads to serious diseases like diabetes, heart attack, stroke, etc.
Belly fat storage takes place mainly because of unhealthy lifestyle choices such as eating junk food, drinking alcohol, and smoking cigarettes. But we can also control the amount of belly fat we store through proper dieting.
So No There’s Not But Here’s What You Can Do
1. Start simple
Typically there are many things you may need to improve to lose belly fat. But start by focusing on changing or improving just one thing. Then, once you conquer that first objective, you can move on to the next thing, and so on.
2. Target sugar
One good place to begin improving your food choices is to eliminate sugary drinks and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat thus when you’re juicing fruits, you’re removing the fiber, leaving pure sugar. So one quick fix, a very concrete fix, would be eliminating sugary drinks.
Replacing sugary beverages with water will help dramatically cut down your sugar intake, and then once you’ve taken that step, you can figure out how to cut down on foods that are high in sugar.
If you have a sweet tooth and need to put that final accent to your meal, eat an apple, melon or fresh berries. Just remember, fruit is not a substitute for vegetables.
3. Go Mediterranean
The popular “flat belly diets”embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
4. Front-load your meal
5. Commit to a physical lifestyle
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Swap Carbs For Proteins
Although there is no magic cure for getting rid of belly fat, eating adequate protein and cutting down on refined high glycemic carbs can help, says , a New York City-based registered dietitian. Protein helps keep you feeling full longer and the body burns more calories breaking them down compared with carbs and fat. Lastly, protein doesnt cause insulin spikes like refined carbs do. High levels of insulin have been linked to more belly fatand this is especially true as we get older, says McKittrick. Swap white toast for greens or fruit salad at brunch, pick Greek yogurt over a bagel for breakfast when youre dining out, and opt for grilled chicken or fish instead of a pasta dish.
Eat Plenty Of Protein
Protein is an essential nutrient your body needs to survive and thrive.14 In addition, boosting your protein intake may help speed up your weight loss.
For starters, protein can suppress your appetite by triggering your body to release hormones that help you feel full and satisfied.15
In addition, protein has a higher thermic effect than fat and carbohydrates. This means your body burns slightly more calories digesting protein compared to the two other macronutrients.16
Eating plenty of protein can also help you retain your all-important lean mass and prevent your metabolism from slowing down as you lose weight.17
Indeed, several systematic reviews of randomized controlled trials have shown that higher-protein diets tend to promote weight loss while preserving muscle.18
We recommend consuming 1.2 to 2.0 grams of protein per kilogram of reference weight or ideal body weight per day. For example, a woman who currently weighs 170 pounds but whose ideal body weight is 130 pounds would aim to eat 69 to 118 grams of protein per day.19
Check out our list of top 10 high protein foods which includes vegetarian options to see how much protein your favorite foods provide.
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How To Lose Belly Fat In A Week
This article was co-authored by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.There are 20 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 18 testimonials and 89% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 1,368,919 times.
Belly fat, or visceral fat, is fat stored in and around your abdominal organs. It can increase your risks of cancer, high blood pressure, stroke, dementia, heart disease, and diabetes.XResearch source You cannot lose large quantities of weight or excess body fat within one week – especially visceral or belly fat. To get healthier and lose the dangerous belly fat, you’ll need to change your diet, exercise routine, and lifestyle over a longer period of time. However, during a week you can start to make some great, health-promoting changes to your lifestyle.
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.
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Replace Cardio With Hiit
Slow, steady cardiothink long jogswill have you going nowhereslowly, says Noah Neiman, co-founder of Rumble-Boxing in New York City. Its one of the most over-used and least efficient ways to lose weight.
Neiman suggests trading in your long jogs for some harder, more aggressively paced intervalsalso known as high-intensity interval training , a type of training that gets and keeps your heart rate up to burn more fat in less time. The way it works is you push your body to its maximum for 20 to 30 seconds of an exercise , then rest or do a less intense version of that exercise for one to two times that amount, and then keep repeating this pattern for 20 minutes. See ya, squishy sides!
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Rebalance Your Food Groups
Snub those classy carbs
Oh, and those refined carbs you love? Not so civilized after all. One study with rats showed that eating too many refined carbs can result in increased visceral fat the very thing youre hoping to torch.
Pack in the protein
And dont forget the protein. High-protein meals will keep you from losing muscle mass while you lose belly fat.
A research review found that participants who ate more protein on their diets lost more fat and kept more lean muscle mass.
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You Haven’t Got The Right Exercise Balance
With all the different tips out there, it can be tricky to understand exactly which exercises work the best. “HIIT is great for fat burning and will get your heart rate up, but I’d also recommend including strength and resistance exercises too,” shares Dr Luke. “Try lifting weights, using resistance bands or using the weight machines at the gym as these will increase your metabolism to help with weight loss, and increase your muscle strength. It’s important to mix-up your whole-body workouts so you don’t get bored.”
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What’s The Best Way To Burn Belly Fat If You’re Over 40
One thing to note if you’re a 40+ woman: losing belly fat naturally might be harder than before. Let us introduce you to a new word: somatopause. It refers to the time in your life when the growth hormone somatotropin begins to decline, something that happens once you hit your 40s.
Combined with declining levels of oestrogen and progesterone, fat storage will also tend to move from your hips and thighs to your stomach. But, this isn’t the time to go HAM on HIIT workouts. Kate Rowe-Ham, personal trainer and founder of the Fit Hut in Sussex advises focussing on resistance training to build muscle tissue that’ll support your metabolism as you age.
‘You cant spot-reduce fat,’ says Rowe-Ham, referring to the myth of removing fat from specific parts of your body. ‘Increasing lean body mass by building muscle is the most sustainable way forward if healthy weight loss is the goal.’
How Much Exercise Does It Take To Lose Belly Fat
Incorporating exercise into your wellness routine in tandem with appropriate dietary changes is paramount when it comes to sustainable weight loss, and the overall health benefits of regular exercise extend beyond shedding poundsfrom lowering cholesterol and blood glucose levels to improving insulin resistance. The question is: How much exercise is enough?
A 2016 review in the Cleveland Clinic Journal of Medicine found that without changes to the amount of calories consumed per day, low-intensity exercise for 60 minutes most days of the week resulted in weight loss of .5 pounds per week. The same review found exercising at a higher intensity or for a longer duration could result in losing up to 3 pounds per weekHiggins J, Higgins L. Prescribing exercise to help your patients lose weight. Cleveland Clinic Journal of Medicine. 2016 83.. .
As with diet, consistency is key when it comes to exercise when your goal is to lose weight, including belly fat. Committing to low- to moderate-intensity exercise most days of the week could help you see results when it comes to losing excess weight in your midsection.
If youre a newcomer to exercise, speak with your health care provider to first determine safe and sustainable exercise intensities, durations and formats for you.
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Choose Either Aerobics Or Cardio To Burn Fat Fast
Aerobic training and cardio training are two different workouts. Aerobic activity burns fat while cardio improves blood flow and strengthens muscles.
Both aerobic and cardio exercises are beneficial for losing weight. But remember that when you do both forms of exercise together, it becomes hard to tell which form of exercise is helping you lose weight faster.
So, choose whichever type of workout you prefer.
If youre serious about getting in shape, then you might join a gym.
There are various gyms available today some offer free trial memberships to new members. So, why wait? Sign up now!
You can stay motivated by signing up for a fitness challenge. For example, sign up for a 10k race, or join a gym. This will force you to take part in activities that you would normally skip.
Try To Limit Your Stress
Stress can mess with every part of your bodybut how you deal with it can make or break your weight loss goals. I think most of the effect of stress is behavioral rather than neurochemical, says Dr. Cheskin. It makes us eat more, because we use food as a substitute for dealing with stress.
The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on. People gravitate toward something that doesnt require anybody else to do it, is immediately satisfying, and doesnt take a whole lot of effort, especially if youre just opening up a package or box, says Dr. Cheskin.
Stress-eating can only lead to one thing: growing your belly rather than whittling it. If you find yourself stress eating, take a step back and think: Whats causing my stress, and what can I do about it? Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of Doritos.
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