Why Is Extra Belly Fat A Problem
Although we may affectionately refer to our extra inches as love-handles or describe ourselves as cuddly, carrying too much abdominal weight does have a dark side. Visceral fat although small in proportion to other body fat is active, which means it produces messengers that influence how the body functions. These messengers include pro-inflammatory cytokines and compounds which influence how hormones like insulin work.
What this means is that when visceral fat starts to accumulate it may become a risk to our health, increasing our chances of developing conditions such as:
- Type 2 diabetes
- Alzheimers disease and other forms of dementia
How Can I Lose My Tummy In 7 Days
We think you already know what we’re going to say, but we’re going to go ahead and say it anyway. Whilst, technically speaking, you can lose weight over the course of a week, there’s no magic diet nor secret hack that will enable you to shift an entire organ within a week. And, any diet promising to enable such fat loss is, at best, unsustainable and, at worst, potentially damaging to your physical and mental wellbeing.
‘The majority of diets follow the same cycle of restrict, crave, binge, restrict,’ says Nutritionist Jenna Hope. ‘During the restriction phase you may lose weight as youre significantly limiting your calorie intake, or in some cases, your carbohydrate intake . However, as the cycle continues you begin to regain the weight plus more due to the bingeing.’
So, in short, steer well clear.
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.
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Getting Rid Of Lower Stomach Fat
First, throw out the idea that you can spot treat areas of fat on your body. You can do thousands of reps of toning exercises to tighten your waistline and not see fat loss.
Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they wont erase fat deposits.
The only way to lose fat on your lower stomach is to lose fat overall. A calorie deficit helps with this.
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Take A Pass On Sodas And Juices
Sodas and juices can be sneaky sources of calories, Gans says, and they dont fill you up. If you cut back on your source of excess calories, wherever they may be coming from, that will help you lose weight, she says. While most people are aware that sodas are often liquid sugar, juices tend to have a health halo that isnt accurate, Cording says. When you drink juice, it doesnt have the same fiber as youd get by actually eating a piece of fruit that will slow down digestion, she explains. It hits the bloodstream really quickly and you can have a blood sugar crash afterward. Weeding out these drinks from your diet will help cut out these excess calorie sources and regulate your blood sugar, she says.
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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.
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You’re Not Tracking Your Progress
Another important point from Dr Luke. While every person is different and what weight loss plan works for them will be different, tracking your progress can serve as an encouraging reminder that what you are doing is working.
“There are some great apps and wearable tech devices available that make it easier to stick to your plan. They can help you monitor your goals, your food intake and the calories burned during exercise. If these arent an option, write down a meal and exercise plan. This will help you stick to your goals and remain focussed,” he explains.
Best Foods To Lose Belly Fat
It’s not all about eating less. Music to our ears, we’re sure you’ll agree. Rather than simply cutting down on kcals, you need to consider the kind of food you’re consuming, too.
Belalij suggests building meals around lots of nutrient-rich vegetables, a source of protein and some healthy, unprocessed carbs. ‘Start with leafy greens such as spinach, kale and collard greens, then add carrots, broccoli and peas.’
‘Lean meats, including turkey and chicken, are ideal as they are lower in fat and therefore calories, or, if you are vegetarian/vegan, add in tofu or a handful of nuts such as pine, cashew or almonds and a sprinkling of seeds . When it comes to carbohydrates, rice, quinoa and potatoes are perfect.’
Your best course of action is to make small, manageable changes, and figure out what’s most sustainable for you. Remember: we’re after long term change, not short-lived tweaks. Cutting down on processed foods will also likely help with water retention which, while it’s not an approach we’d recommend, can be helpful for anyone searching ‘how to lose belly fat in a week’.
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Have Breakfast Every Day
Research from Harvard and Bostons Childrens Hospital shows that obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who dont. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so youre less likely to overeat throughout the reminder of the day.
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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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.
Keep In Mind That Hormones Play A Role
If you’re struggling to lose lower belly fat, underlying hormone imbalances could be playing a role, explains Maritza Worthington, a functional nutritionist who specializes in digestive and hormone health. “In my experience, the top two culprits behind stubborn belly fat have to do with either excess cortisol or estrogen dominance,” she says. “Typically hormone imbalance issues dont happen overnight, and are the result of insulin resistance, malnutrition, lack of exercise and a high stress lifestyle.”
Worthington shares a few pointers:
- Eat regularly and skip the fastingthe body actually stores more belly fat when skipping meals. “This could be because the body experiences higher cortisol/stress from starvation, and as a coping mechanism stores more belly fat , not knowing when the next meal will come,” she says.
- Focus on balanced meals and avoid eating protein or carbs alone. “Theres a reason why your body uses macronutrientsprotein, carbs, & fatsfor optimal fuel. And skipping one of these macronutrients can actually work against your metabolism.”
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What Is The Best Diet To Lose Belly Fat
You can’t out-exercise a bad diet. Fact. To lose belly fat , you need to be in a calorie deficit.
‘When it comes to knowing how to lose belly fat, the best way to start is to watch what you eat,’ Belalij says. ‘When you digest large amounts of calories, your body allocates some of these to functional systems which work to keep you alive ,’ says Belalij. ‘It also uses it to fill up energy stores. Any excess is then stored in fat cells around the body typically being those of the belly.’
But like we’ve said, learning how to get rid of belly fat shouldn’t come at the expense of your health, so you want to make sure you’re not cutting back too much. To calculate your ideal calorie deficit, check out our handy guide below. It’ll help you work out how many calories you need to eat a day to hit your goals, without going too far.
Worried about the price of healthy eating? Stock up on cheap healthy snacks. By having healthier food in the house you’re less likely to face-plant the sugary stuff when hunger strikes.
How To Lose Belly Fat In Seven Days
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
Start your day with some Greek yogurt, protein smoothies, scrambled egg whites or porridge. After eating proteins in the morning, you will feel full until lunch without any hunger pangs.
5. Drink enough water
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Simple Ways To Lose Belly Fat Based On Science
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Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease .
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches in men and 35 inches in women are known as abdominal obesity .
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
Why Is Hard To Get Rid Of Lower Belly Fat
Your body was designed to store excess calories as fat. In the early days of humanity, food was scarce and our bodies adapted to store fat in order to have an emergency reserve of fuel to burn during lean times. Because we evolved to store fat as a last-ditch effort against starvation, your body will burn all other kinds of first sources first–including muscle tissue–burning fat last of all. So when you’re trying to get rid of belly fat, you’re working against millennia of evolution.
Furthermore, if you’re anxious, your body will continue to secrete cortisol. This contributes to the development of more abdominal fat. Women also have a tendency to carry extra midsection fat as a result of pregnancy and breastfeeding.
Aging also works against you. Testosterone is a hormone that promotes muscular development in males. As men age, their bodies lose muscle mass and acquire weight as a result of a declining testosterone level.
Estrogen loss throughout perimenopause and menopause can alter fat distribution in a woman’s body, even if she doesn’t gain much weight. Instead of collecting in the breasts, hips, and thighs, additional fat collects around the waist.
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Exercising For Fat Loss
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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Best Exercises To Burn Belly Fat Fast
If youre looking for the best exercises to burn belly fat then you come to the right place. Belly fat can be the most frustrating area to lose fat and its usually the last to go.
Youll find a lot of people in the gym today focusing their workouts on losing their stubborn belly fat. Not only is abdominal fat unflattering, but it is also very bad for your health. Belly fat can not only make you feel self-conscious but its linked to serious chronic diseases such as diabetes, heart disease, and even some cancers.
Earning your flat belly is something you should be proud of. But those with belly fat know just how stubborn it can be to get rid of. Sit-ups and crunches will add some muscle to your abdominals but they wont burn off your belly fat since spot reduction doesnt work very well.
Its frustrating trying to figure out what exercises really work for getting rid of your belly fat. Doing more cardio like going on walks and jogging around the neighborhood isnt going to get you the results you want either. With the following best stomach fat burning exercises, youll be well on your way to toned and flat abs.
Keep going to discover the top 10 best exercises you can do today to burn your belly fat the fastest.