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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What Are The Health Risks Of Visceral Fat
Having visceral fat in the belly is a sign of metabolic syndrome, a collection of disorders that include high blood pressure, obesity, high cholesterol and insulin resistance. Together, these increase the risk of stroke, heart disease and type 2 diabetes.
Having too much visceral fat in the belly can also cause:
Keep Whole Grains In Your Diet
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.
To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:
- Oatmeal
- Barley
- Farro
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
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Eat Calcium And Vitamin D
Studies suggest calcium and vitamin D, two nutrients we typically associate with bone health, may be useful in our mission to reduce visceral adiposity. Researchers think these nutrients play an important role in how the body metabolises fat. Look to include dairy or fortified plant-based alternatives, canned oily fish with bones and egg yolks.
How To Get Rid Of Lower Belly Fat: 12 Simple Steps
How to lose lower belly fat the healthy way!
Getting rid of that lower belly can be a challenge. That belly pooch tends to hang out longer than desired.
Abdominal fat is created just like other body fat.
The higher the calorie intake and limited physical activity, the more fat storage in the belly and other body parts.
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Consume More Fruits And Vegetables
Eating a diet rich in fruits and vegetables is another way to get rid of lower belly fat. Fruits and vegetables are packed with fiber, which can help you lose weight and reduce the amount of fat around your midsection.
So, if you’re trying to lose weight, make sure to include plenty of fruits and vegetables in your diet.
Easy And Healthy Acai
“This antioxidant-packed smoothie bowl contains delicious fat-busting superstars: berries. Berries can assist with weight loss because they contain the phytochemical C3G that has been shown to increase production of adiponectin, which may enhance fat metabolism, as well as leptin, which suppresses appetite,” say The Nutrition Twins.
“The chia seeds also help with satiety so you’re not hungry and looking to eat again soon after breakfast. Use skim milk instead of whole milk to slash artery-clogging saturated fat and calories, and add a couple tablespoons of hemp protein powder to boost the bowl’s protein and satiety.”
Get our recipe for Acai-Blueberry Smoothie Bowl.
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Eat Plenty Of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food .
Whats more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (
Make an effort to consume high fiber foods every day. Excellent include:
- flax seeds
- blackberries
SUMMARY
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
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.
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What Is The Best Way To Get Rid Of Belly Fat
The best way to get rid of belly fat involves considering three major factors: exercise, diet and sleep.
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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.
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Lifestyle Changes To Reduce The Liver Belly Type
You can do a lot to help your liver to heal and get rid of that stubborn belly fat. The first thing you need to do to support your liver is to remove toxins from your life. This includes alcohol as well as processed foods like snack chips or frozen dinners!
The post I linked to above is very helpful for those who are finding it difficult to cut down on their alcohol consumption.
The liver is a busy organ, and it does not have time to sort through the chemicals in processed food. If you eat natural foods like those that are cooked at home or found on your own property then this will take some of the burden off your liver
There are other ways too for example getting enough sleep so stress doesnt contribute more unnecessary strain on an overworked liver system.
So in summary, some lifestyle changes that you can make to support your liver are
- Get enough good quality sleep. Lack of sleep raises stress hormones which tax the liver.
- Do some form of physical activity or exercise. 30 mins walking a day is good.
- Eat a healthy diet of unprocessed foods.
- Cook from scratch at home save eating out for special occasions.
- Stop smoking.
- Remove stress from your life.
- Aim to get to a healthy weight for your height.
These lifestyle changes, combined with the following diet changes will help to lower your health risk.
Drinking alcohol can be responsible for a liver belly.
Add Physical Activity To Your Day
Exercise goes hand in hand with nutrition. Daily movement helps make you feel good, clear-minded and help you reach your weight loss goals.
If you are nervous about weight management with a fitness plan, a consult with a personal trainer can help you to identify areas of your body that need help with starting position or correct form, build muscle, increase lean muscle tissue, improve your overall physique.
There really isnt a lower belly fat workout but the following kinds of exercise that can help with fat loss are aerobic exercise , strength training, resistance training, HIIT workouts.
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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.
What Is Belly Fat
First things first. Before we talk about how to lose stomach fat or the best way to lose belly fat, its important to know exactly what belly fat is.
‘Belly fat or abdominal fat is the subcutaneous fat that sits around the waist and provides a store of energy, and also protection and heat, for the organs,’ says Tarik Belalij, personal trainer and nutritionist at Everyone Active Becontree Leisure Centre.
‘Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surrounds the organs that can be the most dangerous type of fat leading to heart attacks and diabetes.’
How do you know if youve got this type of fat situation going on? ‘Excessive visceral fat is what causes the “beer gut” , pushing the stomach out from the inside,’ Belalij says. So, to reiterate, were not talking bloating, which comes and goes, we’re talking about actual belly fat tissue.
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Eat More Berries Loaded With Antioxidants
Instead of satisfying your sweet tooth with refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
Can You Lose Belly Fat Overnight
While nothing causes belly fat to melt away overnight, there are certain lifestyle modifications you can make to help your metabolism burn fat efficiently, even while at rest.
Getting enough quality sleep is paramount when it comes to health, including maintaining a healthy weight. Studies connect poor sleep to weight gain, so zeroing in on good shut-eye can help when it comes to losing weight, including belly fat.
Additionally, following Wards advice of limiting after-dinner snacking can help optimize digestion, which is beneficial when it comes to losing belly fat.
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Create A Smoking Cessation Plan
If you smoke, quitting may initially feel like it causes you to gain weight as you fight to curb nicotine cravings. But once youve quit, it will be easier to be more active and you may find it easier to lose weight. Youll also be significantly more healthy.
Quitting smoking can be challenging, but you can work with your doctor to create a cessation plan thats right for you.
The main cause of abdominal weight gain usually boils down to eating more calories than you consume. But its not quite that simple. Other factors can cause fat to accumulate in the upper belly area, including:
- hormones
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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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.”
Tracking Progress And Staying Motivated
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