Proven Ways To Lose Belly Fat Faster
As you know, there are two basic ways to lose belly fat faster:
I know of 5 different science-based ways to do these things. Lets talk about each.
1. Utilize a moderately aggressive calorie deficit.
When youre dieting for fat loss, your goal should be to lose fat as quickly as possible while also preserving your muscle and health.
How well you do this will be mainly determined by the size of your calorie deficit.
That is, a small deficit of 5 to 10% will yield smaller and slower results than a larger deficit of 20 to 25%.
The question, however, is how large of a calorie deficit you can place your body in before problems related to hunger, cravings, and muscle loss really kick in.
Well, theres a bit of research that can help lend insight.
A study conducted by scientists at the University of Jyväskylä had elite, lean track and field jumpers and sprinters restrict calories for fat loss for 4 weeks.
All participants exercised on their regular schedule and followed a high-protein diet. One group of the athletes maintained a ~12% calorie deficit, eating about 300 calories less than they burned each day, and another group maintained a ~24% deficit, eating about 750 fewer calories than they burned.
Ive seen the same type of results with my own body and with many of the thousands of people Ive worked with.
2. Train in a fasted state.
Focus On Weight Loss In General
Weight lossalone can effectively reduce visceral fat, says Dr. Butsch. By losing 10% ofyour body weight, you may lose up to 30% of your body fat.
Talk to your doctor about a weight-loss method that is right for you. While there are lots of options to choose from, Dr. Butsch recommends you avoid fasting for long periods. Prolonged fasts cause the body to hold onto the visceral fat, making it tougher to lose. If fasting is your jam, an intermittent or time-restricted fasting approach may be more effective for losing belly fat.
Exercise And Dieting Helps You Lose Belly Fat
So what can we do about tubby tummies? A lot, it turns out. The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity at least 30 minutes per day to control weight and lose belly fat. Strength training may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won’t get at visceral fat.
Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help.
Scientists hope to develop drug treatments that target abdominal fat. For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat.
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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.
Quick Answer: How To Get Rid Of Saggy Belly Fat
Here are six ways you can tighten loose skin. Firming creams. A good choice for a firming cream is one that contains retinoids, says Dr. Supplements. While theres no magic pill to fix loose skin, certain supplements may be helpful. Exercise. Lose weight. Massage the area. Cosmetic procedures.
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Safe And Suitable For Everyone
This is another area where CoolSculpting stands out among other fat reduction treatments. This cryolipolysis treatment is safe for virtually all patients and is a suitable alternative to liposuction for everyone. This treatment is considered so safe because it is non-surgical and comes with very little risk of negative side effects. It can also be used on any body type and skin tone without adverse reactions.
Most people are potential candidates for this treatment, but the ideal candidates are those who have up to 20 to 30% of fat that can be reduced and who have committed to healthy lifestyle choices. Candidates include all men and women who are not currently pregnant or planning to be, as pregnancy will undo the results of your treatment. You may be an ideal candidate for CoolSculpting treatment if your goals include:
- Slimming waist size down
What To Expect From Lipo
During Lipo-Light sessions, four to eight light pads are strapped into place around the target area. LED lights in each pad break down fat cells while you relax. Sessions last around 20 minutes.
After your session, you exercise, which signals your body to use the fatty cells already in your bloodstream for energy.
Lipo-Light only uses light, which makes the procedure noninvasive and pain-free. However, if you dont have the time or inclination to exercise, this type of body sculpting isnt a good fit for you. But, if you already have made exercise a part of your life, or youre willing to start working out, Lipo-Light can be helpful in getting rid of stubborn fat in your belly, thighs, back, and arms.
When youre ready to add some oomph to your weight loss routine, give Lipo-Light a try. You can schedule an appointment by calling the Symonett Weight Loss Center at 909-285-2357 or by using our online booking tool.
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Follow A High Protein Diet
Eating more protein-rich foods may help reduce your appetite and increase fat burning.
In fact, multiple studies have associated eating more high quality protein with a lower risk of excess body fat and obesity (
Try adding a few servings of high protein food to your diet each day. Protein-rich foods include meat, seafood, eggs, legumes, tofu, and dairy products like milk, cheese, and yogurt.
Eating more protein may be associated with a lower risk of belly fat. Plus, it may decrease appetite, lower calorie intake, and preserve muscle mass.
Going to bed a bit earlier or setting your alarm clock a little later is a simple strategy to help you reach and maintain a healthy weight.
In fact, several studies associate sufficient sleep with weight loss.
One 10-year study linked sleeping fewer than 6 hours per night to a higher risk of obesity among young women .
Another small study showed that getting 1 less hour of sleep per night led to less fat loss in people following a low calorie diet, compared with a control group .
Other research indicates that a lack of sleep may contribute to alterations in hunger hormones, increased appetite, and a higher risk of obesity .
Although everyone needs a different amount of sleep, most studies tie at least 7 hours of sleep per night to the most benefits for weight management and overall health .
Getting enough sleep may help reduce your appetite and hunger levels, as well as lower your risk of weight gain.
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.’
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Sleep: The Goldilocks Formula
When it comes to weight gain, shut-eye is a bit like porridge: Too little — less than 5 hours — may mean more belly fat. But too much — more than 8 hours — can do that, too. Just right seems to be around 6-8 hours. If you dont sleep that much now, or if you tend to toss and turn, try to go to bed a little earlier, relax before bedtime, keep your bedroom cool, and try not to text and email right before you turn in.
Cut Back On Carbs Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome .
You dont have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat .
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
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How To Get Rid Of Stubborn Belly Fat
Its widely known in the workout world that summer bodies are made in the winter. While you may not be a fitness fanatic, it does make sense. After all, we spend the colder months under bulky layers that are able to hide unsightly belly fat. What nutritionists, doctors and fitness trainers know about what causes belly fat gives them a leg up on us regular folk! Dont fear- were here to help you understand why you may have belly fat and what it takes to get rid of it in these last few months of cold weather. Best results occur over a period of time, approximately 2-3 months, making winter/spring an ideal time to make the body you want for summer.
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.
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The Little Known Causes Of Belly Fat
For men, the lower stomach is the bodys default area for storing extra stubborn fat. Estrogen directs the body to deposit more fat in the thighs, buttocks, and hips for women. As women get older, the estrogen levels drop and cause fat to accumulate more in the lower belly. Gender and hormones also affect belly fat, as does age. The metabolism begins to decline as we age, causing the body to use up fewer calories. Slower metabolism means fat is easily stored and extremely hard to remove from areas like the abdomen.
Am I A Good Coolsculpting Belly Candidate
Unfortunately, CoolSculpting treatments are not for everyone. The best CoolSculpting stomach candidate will be a healthy adult that follows a diet and exercise routine but still struggles with resistant belly fat. The best way to determine if you are the right CoolSculpting candidate is by scheduling a complimentary consultation. Your free consultation allows you the opportunity to speak one-on-one with a treatment specialist. Our specialists evaluate your body during the visit to determine if fat-freezing belly fat is the right treatment for you.
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How Much Body Fat Should You Have
The way in which women could and should lose belly fat is different to that of men. Women need somebelly fat to function fat cells store oestrogen, so having too little can cause your whole hormonal function to go out of whack, causing serious health issues such as irregular periods and even infertility.
To that end, striving to lose fat from your stomach with the aim of getting a six-pack, for most females, wouldn’t be healthy. Instead, aim to sit within the 21-30% body fat category. This is what’s considered a healthy body fat percentage range for women.
How To Get Rid Of Belly Fat With Emsculpt
Emsculpt is a great solution for reducing unwanted belly fat. Not only does it reduce stubborn bulges, it contours the physique by building and strengthening muscle. This is very helpful for individuals who want to transform their midsection with a slim stomach and sculpted abs. Using state of the art HIFEM energy, Emsculpt induces supramaximal contractions within the targeted muscle group. These supramaximal contractions provide the equivalent of 20,000 crunches in a single, 30-minute treatment. Not only does this sculpt the abdominals, it also increases the bodys metabolic rate
Diet & Processed Foods
If you are dehydrated, your body can get confused with the signals, and you may end up feeling hungry this can lead to overeating and gaining excess weight. Look out for ingredients heavy on trans fats, added sugar, salt, or sodium these three are culprits for making it further challenging to shift weight.
What Is Visceral Belly Fat
Visceral fat or intra-abdominal fat refers to the fat deposited deep in the abdomen around the intestines, liver, and other organs. Fat or adipose tissue forms an essential part of the body by cushioning organs to protect and insulate them and maintaining the core body temperature. The brain is made up of a large amount of fat and so is each cell wall in the body. The steroid hormones and vitamin D are all synthesized out of body fat. However, this belly fat becomes problematic when it exceeds the recommended limit.
Most studies suggest that about 25 to 31 percent of fat in women and 18 to 25 percent of fat in men are acceptable. Belly fat is made up of two types.
- The subcutaneous fat, which does not pose a significant health risk because it is often seen beneath the skin.
- The visceral body fat is seen over the abdomen and waist and is a metabolically active fat that can synthesize various chemical messengers that regulate satiety and eating behavior.
A larger quantity of visceral fat has been linked to various diseases, including:
- Binge eating behavior
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Can You Get Rid Of Fat Cells
Aside from liposuction, getting rid of fat cells is physically impossible. According to research conducted at the Lawrence Livermore National Laboratory in 2008, the total number of fat cells in your body is determined in childhood and adolescence. When you reach adulthood, your fat cells can expand and contract based on a positive or negative calorie balance, but the actual number of fat cells doesn’t change. Liposuction, on the other hand, physically removes fat cells from your body and can reduce your total number of fat cells.
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