Avoid Eating After Dinner
Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning your belly will thank you. When you do head back to the kitchen in the A.M., make sure the best healthy kitchen staples for cooking are there waiting for you.
Eat This, Not That!
Eat More Whole Grains
Whole grains are a great source of fiber and are proven to help reduce the risk of cardiovascular disease. What makes them even better is they may actually help reduce fat around the belly.
One study of 50 people found that those who consumed whole grain wheat bread for 12 weeks lost belly fat, but this was not the case for those who consumed refined wheat bread for the same amount of time.
The U.S. Department of Agriculture recommends that most adults get between 5 and 10 ounces of grains per day, half of which should be whole grains. Below are some examples of healthy whole-grains:
- Brown or wild rice
Lifestyle Changes To Get Rid Of Upper Belly Fat
Aside from the harsh dietary restrictions and strenuous exercising, some other methods too can help reduce fat above the belly button:
- Eating slowly and chewing the food properly
- Drinking plenty of water, because water has a heat generating effect and thus burns fat
- Getting around 7-9 hours of sleep.
- Avoiding stress as much as possible
- Quitting cigarette smoking
- Refraining from alcohol consumption as much as possible
- Having good posture
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Six Top Weight Loss Tips To Lose Belly Fat Around Your Waist
What are the best ways to lose belly fat? We look at differences between subcutaneous and visceral fat, and how to beat them
If you’re looking to lose belly fat, or searching how to get a slim waist, it’s important to understand how fat works. There are two kinds of fat that tends to hug us around our middle: visceral and subcutaneous, and understanding the relationship between them is a good way to get started when it comes to getting rid of them.
Visceral fat is fat that lies between the outer layers of your body and your internal organs. A little bit is important to have, but too much visceral fat tends to put a lot of pressure on your organs, contributing to all manner of health problems like cardiovascular disease, cancers and even dementia.
Subcutaneous fat, on the other hand, is the stuff that lies just below the skin, often around your middle. This is the kind of jiggly fat you can see in the mirror. It’s not as damaging as visceral fat, but the two go hand-in-hand, and it’s rare to see an increase in one without the other.
Reducing your calorie intake, changing your diet and burning calories through exercise will, fortunately, reduce both kinds of fat, but there are a few things we can do to speed up the process.
Rich In Fruits And Vegetables
You should eat 5 pieces of fruit or vegetables daily because they are very nutritious and healthy foods. They provide very few calories and therefore are perfect to help us lose weight. Moreover, among these there are some negative calorie foods – they burn more calories in their digestion that they contribute.
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What Is Belly Fat
First things first. Before we talk about how to get rid of belly fat or how 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.
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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How To Get Rid Of Fat Under The Belly Button Fast
Now its time to find out the solution for how to lose fat under the belly button fast. You can follow strict diet plans or exercises to get rid of fat under the belly button or any other option. Perhaps you can apply the solutions I am going to present here as a solution of how to get rid of fat under the belly button fast.
Exercise And Strengthtraining: A One
Exercises that increase the heart rate and make you sweat help you lose weight in general both visceral fat and the subcutaneous fat under the skin. Aerobic exercise burns overall calories and helps you reduce total body fat.
Dr. Butsch says the key to losing abdominal visceral fat seems to lie in a combination approach. He suggests trying 20 minutes of whole-body strength training plus a cardio routine to strengthen muscle cells and increase fat burn.
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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.
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.
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Increase Your Neat To Get Rid Of Belly Fat
We’ve been conditioned to think that super hard exercise is going to be the thing to help us get results, especially when trying to lose lower belly fat. In fact surprise, surprise it’s much more holistic than that. Instead of hammering the HIIT, keeping your nutrition, exercise and general movement in check are all important.
Outside of gym workouts , the movement you’re doing walking to the shops, making a cup of tea or taking your pooch out to stretch their legs can contribute more to hitting your healthy fat loss goals. This is known as NEAT and is a cornerstone of healthy body composition.
‘NEAT simply refers to the energy used carrying out any daily activity that isn’t formal exercise or sleeping,’ says Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.
NEAT plays a major role in how much energy you expend per day and increasing your metabolic rate. It also helps control your blood sugar, aid muscle recovery, lower stress levels and improve cardiovascular health.
You can increase your NEAT by walking instead of taking public transport, opting for the stairs over the elevator or doing household chores. Whichever you choose, they’ll all contribute to the process in which you lose belly fat.
Get around everything you need to know about NEAT exercise with our full explainer.
Thin People Have It Too
Even if you’re thin, you can still have too much visceral fat.
How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.
Visceral fat likes inactivity. In one study, thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat.
The key is to be active, no matter what size you are.
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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 (
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.
The Realities Of Excess Bellyfat
Abdominalfat is visceral fat, stubborn fat that surrounds the organs deep within theabdomen. Researchers have proved that excess visceral fat increases a personsrisk of metabolic diseases, including:
Dr.Butsch says belly fat affects men and women differently: Men are more likelyto havemore belly fat than premenopausal women. But aftermenopause, women begin to gain more weight in their abdominal area.
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How Long Does It Take To Lose Belly Fat
As mentioned, anyone wondering how to lose belly fat fast isn’t alone, but this isn’t always realistic, and almost always not sustainable. It plays out differently for every single person. Our genetics, age, lifestyle, stress and sleep all play a role in how fast we lose belly fat the same goes for all body fat actually.
It’s not about trying to lose belly fat in a week or get rid of belly fat fast it’s about sticking to a pace that keeps you trucking on. For most people, the best way to lose belly fat looks like an 80/20 split of healthy habits and ones that are, perhaps, more fun than functional.
Slow Down Your Eating
Eating slowly will also help cinch your waist, too. Inhaling croissants while run-walking to work will do little to satiate you not that youll do much digesting anyway, with all that cortisol flooding your system. Instead, by making time to eat and focusing on your food , youll wind up eating less and youll feel fuller for longer.
9. Get Quality Sleep
Multiple studies have shown an association between short sleep and weight gain. When youre low on Zzzs, activity in the brains frontal lobe is impaired. At the same time, the more primal parts of your brain that deal with things like desire and motivation are lit up like the Blackpool Illuminations.
Inadequate sleep also wreaks havoc on your metabolism. When the body doesnt get enough rest, it conserves energy by slowing down basic functions. The combination of untameable cravings, little willpower and inefficient processing is an open invitation for fat storage. Follow our advice to improve your sleep tonight.
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Combine All Of The Above
No one method is going to get rid of your belly for you, so if you want to see results you’re going to have to take heed of the above advice and make changes to your diet, training and lifestyle as a whole.
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Eat Eggs For Breakfast
Eating whole eggs can have all sorts of benefits, including helping you lose weight.
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat .
If you dont eat eggs, thats fine. Any source of quality protein for breakfast should do the trick.
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Eat More Vegetables And Fruits
Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling.
Studies show that people who eat vegetables and fruits tend to weigh less (
These foods are also very nutritious, so eating them is important for your health.
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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Focus On How Much You Eat
As our lifestyles change, our energy demands may decline. Imagine the serving size difference between your high school athlete daughter and your mother. Most of us eat what is on the plate and we may be eating too much. Practice the Japanese tradition of Hara hachi bun me, eating to 8 tenths full. The best way to do this is to eat when you are hungry and stop when you have had enough, as opposed to being full. Put your fork down between bites. It will help you eat more mindfully and slowly so you can notice when you have had enough. Studies show that slow eaters eat less food.
Make your calories count. 100 calories of candy will affect your body very differently than 100 calories of broccoli. Also, if you notice that you are following all of these interventions and not losing weight, you may be getting too many calories from nuts and seeds, complex carbs , or alcohol. If so, reduce those foods by one-third to see if you start noticing a difference.
Equally important to managing how much you eat is managing your intake of water. Stay well hydrated by drinking half your body weight in ounces of water each day. Dehydration makes us feel tired and we reach for sweets and caffeine as a pick-me-up when we really need to drink more water.