Stop Drinking Your Calories
Regularly sipping stuff other than water, black coffee, or unsweetened tea? Calorie-containing drinks can slow or straight-up stall your weight loss progress, making it almost impossible to get rid of lower belly fat.
Case in point? That 16-ounce latte you get with breakfast can pack about 250 calories. Grab a sugary cocktail after work and youre looking at 300, 400, or even 500 more.
If you have those kinds of drinks on the reg, just cutting them out could be enough to start melting fat all over your body including around your lower belly.
Thats especially true when it comes to booze, since research shows that drinking a lot of alcohol seems to cause fat to be stored around your belly. Dorn JM, et al. . Alcohol drinking patterns differentially affect central adiposity as measured by abdominal height in women and men,
Diet To Get Rid Of Excess Belly Fat
Consuming more calories than you burn can make you more likely to develop visceral fat. It sometimes accumulates around the abdomen.
Eating the right foods may help aid weight loss. Avoid or limit foods that are highly processed and high in refined sugars and bleached grains. Theyve been linked to blood sugar instability and inflammation in the digestive tract.
Instead, focus on adding healthy protein and fiber sources to your diet. Cruciferous veggies may help keep you full for longer and contain many nutrients. These include:
Protein can boost your stamina and energy without adding a lot of calories to your daily calorie needs. Some protein sources include:
- hard-boiled eggs
- beans and legumes
- nuts and seeds
Avoid or limit artificially sweetened drinks, including energy drinks and diet sodas. Stick to anti-inflammatory beverages, such as unsweetened green tea and water.
Get At Least 7 Hours Of Sleep Each Night
If you’re among the 30% of Americans who sleep less than six hours a night, here’s one simple way to reduce your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
A smaller study also found that those who slept 4.5 hours a night had higher levels of the brain chemicals that affect appetite and our reward systems, compared to those who slept 8.5 hours. That means they ate more food between meals and were drawn to junk options.
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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.
How To Lose Belly Fat In Seven Days
Include aerobic exercises in your daily routine to help you lose your belly fat.
A fat belly is linked to various diseases as it is the most harmful fat in your body. Aside from working out, avoiding junk food and alcohol are among the ways to get a flat belly.
Additionally, check out these tips for how to burn belly fat in less than a week.
1. Include aerobic exercises in your daily routine
If you want to burn fat fast there is no getting around cardio training. Studies find that this is the most effective form of exercise to reduce belly fat.
2. Reduce refined carbs
One should avoid consuming refined carbs to lose fat around the abdominal area and have good metabolic health.
It is not necessary to stick to a strict low-carb diet, however it should be replaced with unprocessed carbs. Instead of white bread, white rice and sodas, eat more vegetables and whole grains.
3. Add fatty fish to your diet
Fatty fish such as salmon, sardines or tuna is a high-quality protein and rich in omega-3 acids. By eating 2 to 3 portions a week you can reduce the risk of illnesses like heart disease and also burn your belly fat.
Studies revealed that Omega-3 fats have the ability to reduce visceral fat that is around your abdomen.
4. Start the day with a high protein breakfast
5. Drink enough water
6. Reduce your salt intake
7. Consume soluble fiber
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Tracking Progress And Staying Motivated
A Good Diet Always Rewards
Nutritious and filling foods are best for losing that belly pooch. Add leafy greens and other veggies to your diet. Consume low-GI fruits like cantaloupes, grapefruits, and berries.
Consume lean protein like fish, chicken breast, and ground turkey. Include plant proteins like lentils, beans, nuts, seeds, and soy.
Dont ignore healthy fats like avocado, olive oil, ghee, avocado oil, seeds, and nuts.
The best way to consume these foods is to have them raw, boiled, or sautéed.
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How To Reset Your Gastric Bypass Pouch
Gastric bypass surgery is the most effective tool for obese patients to lose weight. Although patients typically lose weight rapidly during the first several months after surgery, its normal for weight loss to slow or even plateau over time. Its also possible for patients to regain weight if they fail to continue a healthy lifestyle after surgery.
Regaining weight can be devastating. The gastric bypass pouch reset is essentially a 5-day diet that was created by a gastric bypass patient who was frustrated by weight regain. She claims that following this diet reset tightened her stomach, decreased hunger and cravings, and reset her mindset.
Go For High Intensity Intervals
Any type of exercise can help you torch more calories and burn more fat. But high intensity intervals can be particularly potent.
Why? Alternating between hard and easy seems to help keep your insulin levels lower. That can encourage your body to use up fat instead of squirreling it away in your cells for the future.
Youll also keep burning more calories even after you finish a workout. Best of all, you can turn almost any workout into HIIT.
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What Causes Hanging Belly Fat
Panniculus happens after an individual experience a massive weight loss or pregnancy. The skin stretches out so much that it loses elasticity.
As an example, the womans body does incredible things to prepare and accommodate for the baby from a little tiny embryo to a full-blown fetus the size of a huge watermelon.
You can imagine putting a watermelon inside a small bag it stretches. When you take it out, what happens to the bag? It doesnt go back to its original size.
This excess skin can reach your mons pubis and in worse cases, can reach down to your knees.
People with abdominal panniculus that hang to their thighs complain about discomfort and irritation while walking.
The problem is due to the excess skin rubbing against the thighs while walking or running. There are also reports of rashes forming under the fold.
A Healthy Balanced Diet
Following a balanced diet that adheres to your recommended daily number of calories is essential for fat loss. Choose nutrient-dense whole foods over processed foods or foods containing refined sugar.
- Make small changes every day instead of trying to change everything at once.
- Monitor portion sizes to avoid overeating and consuming more calories than you’re burning.
- Keep a food log in which you write down everything you eat or drink.
- Replace energy-dense foods with healthier choices fruits and veggies will fill you up and provide you with more essential nutrients and fiber than chips or cookies.
- Use a recipe analyzer to determine how many calories you eat each day.
For more guidance, try using a meal plan that calculates your calories for you.
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Can You Lose Hanging Belly Fat Without Surgery
Many people have no idea what is a hanging belly. They have the assumption that it is mostly fat by burning fat, youll lose the apron belly.
There are specific sites out there promoting diet and exercise to remove the excess skin. I think they are misinformed because doing so only makes the skin stand out.
To answer the questions, can you lose hanging belly fat without surgery? Or, how to get rid of apron belly without surgery? Apron belly, hanging belly, maidens pouch is all the same thing. It is an excess skin hanging over your genitals.
It took some research and I can finally say that the answer is no. The only way you can lose an excessive belly hang is through surgery.
A woman, 45 years of age, asked the medical board of doctors the following question:
I am 45, three kids, 2 C-sections,and Abdominal Hysterctmy. Dieting and excersizing. I have lost 25lbs so far. Started at 186lbs, now 162lbs. My goal is 135-140, I am 55. I always had a fannypack/bellybutton roll/pannus. First stretch marks were from puberty not pregnancy. I want ME back at my original size6.. How do I get rid of this belly fat finally w/diet and excersize? With no surgeries.
The following are quotes from certified doctors and qualified medical practitioners answering the womans question:
Although its important to continue weight loss, this probably wont affect your loose hanging skin. Under these circumstances, an abdominoplasty will probably be necessary.
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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Get 150 Minutes Of Heart
As we said above, if you want to lose belly fat, you have to lose weight all over. You have to shed your extra layer to see the muscles underneath. Cardio is a part of the weight loss equation.
The CDC recommends 2 hours and 30 minutes of cardiovascular exercise per week, which can include anything from jogging, jumping rope, cycling, or a spin class. There is no one right way to raise your heart rate, so pick what you like to do.
The bottom line is: you need to create a calorie deficit to lose weight so doing some cardio will help with that math equation.
The bonus is you will strengthen your heart muscle and your stamina. Since heart disease is the number one killer of women in America, taking care of your heart should be high on your self care list for overall health and calorie burning.
To get started with cardio, try these 7 best cardio workouts for weight loss.
What Is A Mommy Pooch
Mommy pooch is a term used to describe a bulge that appears in the middle of your belly after you deliver your baby.
Unfortunately, its hard to predict if you will develop the bulge or not, and how bad it will be.
It largely depends on your anatomy, which is something you wont know until after the fact.
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Eating For A Flatter Belly
To lose the lower belly pouch, your focus should be on clean, unprocessed foods. Eliminate all sugar, especially the type you drink in the form of soda, energy drinks and fancy coffees. Treats, including ice cream, candy and cookies also need to go. Skip the highly refined grains such as most breakfast cereals, white pasta, hamburger buns and pizza. Instead, opt for small servings of whole grains such as brown rice or quinoa.
The majority of your meals should be made up of lean proteins — think flank steak, tofu, white fish or skinless poultry. Fresh vegetables, especially green, watery vegetables, provide you with enough fiber to help you stay full, while also providing valuable phytonutrients. To replace processed snack foods, have fresh fruit, 1/2 to 1 ounce of nuts and plain yogurt.
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. Its also a great source of energy that helps you feel fuller for longer, so youre 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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Get Support With A Belly Band Or Wrap
I mentioned this in the beginning, and you will see the one I used in the video above. How belly bands work are to mentally remind you to pull your abs in and hold yourself upright. They dont actually push your abs back, like most think. This process retrains your muscles and your mind to work together in a better position. During pregnancy, the extra weight on our belly pulls us forward and causes a slouch. Belly wraps are awesome to help train out of this! They are also really helpful to correctly holding your baby. Do you know how ridiculously lazy I am when holding the baby? I crouch my shoulders down and let my stomach just hang out. So bad for your body and posture, but when the wrap is on, I am forced to gain control of my core again. I recommend wearing one as much as possible until your muscles regain strength and memory on their own. The better control you get of your core and muscles, the more they are going to tighten up and pull in on their own. This will really help reduce the pooch.
Can You Ever Get Rid Of C
by Jena Bradley | Apr 5, 2021
Find out if you will ever get rid of your C-section pouch after having your newborn baby and what you can do to help speed up your recovery.
This post contains affiliate links. For more information, see my disclosures here.
You just had a baby, and all you want to know is how do you get rid of the C-section pouch.
This was completely unexpected: a pouch plus a scar.
You were fully prepared for the scar and some pain that goes with it, but not the saggy tummy. It doesnt feel right, it doesnt look right and its just an extra thing you have to worry about on top of all the other body changes and baby changes that take place day to day.
All you want to know is if this pouch will ever go away, and how do you get it gone, for good. In this article we will be discussing why there is a postpartum C-section pouch, or pooch as some like to call it, and what you can do to get rid of it.
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