Cook At Home As Much As You Can
When dining out you rarely know exactly what ingredients are included in your meals, but cooking at home brings you a lot more control over what you eat. If you’re trying to eat a healthier diet to reduce fat, cooking at home is a big help. Another great part of eating at home? You’ll most likely save a bunch of money, too.
Add Exercise Time Or Intensity
There’s no doubt that any amount of exercise is good for you, but the more you do, the more belly fat you can lose. Intensity matters too as research has connected moderate and high-intensity exercise with greater losses of belly fat.
However, many people struggle to get even the minimum amount of exercise suggested by experts . In addition, not everyone is equipped, either physically or mentally, for intense, high-impact exercise.
If you want to reduce belly fat but aren’t ready for hours of intense exercise, start where you are and build from there. It takes time to build the strength, conditioning, and endurance to handle high-intensity exercise. Start with what you can do and add more as you can.
- Add time to your workouts: Work at a moderate pace and increase workout time every week by 5 to 10 minutes until you can exercise continuously for 30 minutes. You might start with a beginner cardio workout or a more long-term starter exercise plan.
- Increase frequency: Add another day of cardio after you’ve been exercising regularly for 2 to 3 weeks.
- Increase intensity: Add short bursts of speed or resistance to your workouts or practice going faster than you normally do.
- Split your workouts: You can break up your workouts into multiple shorter sessions while getting the same benefits as a continuous workout.
How To Get Rid Of It
Keep moving. Exercise can help you shed both visceral fat and subcutaneous fat you can see and pinch. And if you lose weight through diet, exercise can help you keep it off. Every bit helps. Go for walks after dinner. Take the stairs. Bike instead of drive. Aim for at least 30 minutes of this kind of moderate aerobic exercise very day.
Its also important to keep and to build your muscles. Work out with weights, do resistance training like push-ups and sit-ups, or practice yoga.
Eat smart. Studies suggest that more calcium and vitamin D in your body may be linked to less visceral fat. So load up on leafy greens like collards and spinach. Tofu and sardines are also good picks, as are dairy foods like yogurt, cheese, and milk.
On the other hand, certain foods seem to encourage belly fat. One of them is trans fats, which are found in meats and dairy as well as in deep-fried or processed foods. Also bad are sodas, candy, processed baked goods, and other foods sweetened with fructose. So read the labels and avoid ingredients like partially hydrogenated oils or high-fructose corn syrup. And follow the usual rules for healthy eating, with lots of fresh produce, whole grains like wheat breads and oatmeal, and lean protein like skinless chicken, fish, eggs, beans, and low-fat dairy.
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Belly Fat Is Linked To Serious Health Issues Here Is How To Get Rid Of It
It’s all too easy to put on weight, but it can be a struggle to lose it
Due to our often sedentary lifestyles and stressful jobs – self-medicated with biscuits and pub trips – belly fat can easily build up.
In its extreme, obesity reduces life expectancy by an average of 3 to 10 years, depending on severity, according to the NHS. It is also estimated that obesity and being overweight contribute to at least 1 in every 13 deaths in Europe.
So, with many of us feeling that we have put on a little weight here and there, and with stubborn tummy fat hard to shift – how can you get back in shape?
Here are 10 easy ways to get rid of belly fat.
Visceral Fat More Of A Health Concern Than Subcutaneous Fat
Though the term might sound dated, “middle-age spread” is a greater concern than ever. As people go through their middle years, their proportion of fat to body weight tends to increase more so in women than men. Extra pounds tend to park themselves around the midsection.
At one time, we might have accepted these changes as an inevitable fact of aging. But we’ve now been put on notice that as our waistlines grow, so do our health risks. Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.
Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.
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Yoga Exercises That Target Belly Fat
Yoga is all about control, breathing, and stretching the body within the breath. This may not seem like it does much for the body, but once you have completed a few of the exercises, you will definitely begin to notice a difference. Improved blood flow and increased flexibility are two of the most common benefits. After a week or two, you will begin to experience firmer, more toned muscle tissue as well.
The Mountain Poses, or Tadasana, is a great way for improving circulation and warm-up. It targets the core and starts to get your body ready for other types of exercise.
Stand up with your feet together. Stretch your spine up and place your hands at your sides. Bring your hands to the front of your body, palms together and stretching your arms forward. As you breathe in, raise your hands above your body and reach toward the stars. If you can slowly lift your heels so you can stand on your toes. Hold for 30 seconds and release as you exhale. Repeat as many times as you feel comfortable with.
The Padahastasana, or Standing Forward Bend, benefits the heart and other organs in the chest and abdomen. It reduces stress and anxiety. This pose targets the abdominal muscles causing them to relax and soften. This encourages proper function of the organs within the abdominal cavity and may actually help to calm many health issues related to the stomach and intestines.
Sit-Ups for Belly Fat in Elderly Men
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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Why Do Seniors Gain Belly Fat
The weight gain/loss formula for seniors is much the same as it is for anyone else. You gain weight when you consume more calories than you burn throughout the day. As a person gets older, they tend to slow down and become less active. They exercise less and try to relax more. For women, that poses a problem. After menopause, their body begins to function somewhat differently. Hormone production decreases and they have less energy as their metabolism begins to slow down.
Both men and women can suffer from genetic traits that cause them to gain weight around their midsections. Body type also has a lot to do with how a person gains and loses weight. Some people tend to gain weight around their hips and lower back, others in the abdomen and waist. As a person ages, the weight becomes harder to lose. Part of the reason for this is that the older we get, the more the body tries to conserve the fat that it has. Fat holds heat and acts as a cushion around the organs. The problem is, too much fat of either kind can increase a person’s risk of many of the most severe forms of disease known. This includes cardiovascular disease, cancer, and Alzheimer’s.
How To Tell If You Have Too Much Visceral Fat
Visceral fat is located under your muscles, so you can neither see nor feel it. Therefore, to tell if you have too much visceral fat you can either calculate your BMI or check your waist circumference.
Note:BMI isn’t always a clear indicator of how much excess body fat you’re carrying. It’s important to consider your waist circumference and ask a physician whether or not you have too much visceral fat.
According to Harvard Medical School, you’re at high risk of excess visceral fat if you’re a man with a waist circumference of over 40 inches or a woman with a waist circumference over 35 inches or more.
It can be tricky to tell if you’re losing visceral fat since you’ll likely be losing subcutaneous fat too. According to Michael Russo, MD, a bariatric surgeon at MemorialCare Surgical Weight Loss Center, keeping track of your BMI and waist circumference are the best ways to tell if you are losing visceral fat.
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Increasing General Physical Activity
With the goal of weight loss in mind, another strategy you can implement is to increase the amount of physical activity in general. For example, you can try taking the stairs more often, walking to the convenience store or to get coffee, go for walks, use your bike instead of a car, etc. These small changes in the daily activities can go a long way to boosting metabolism and thus to burning fat.
Think Eating Plan Not Diet
Ultimately, you need to pick a healthy eating plan you can stick to,Stewart says. The benefit of a low-carb approach is that it simply involveslearning better food choicesno calorie-counting is necessary. In general,a low-carb way of eating shifts your intake away from problem foodsthosehigh in carbs and sugar and without much fiber, like bread, bagels andsodasand toward high-fiber or high-protein choices, like vegetables, beansand healthy meats.
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.
How To Get Rid Of Visceral Fat
The best way to tackle visceral fat is to make long-term and sustainable lifestyle changes that focus on improving your diet and adding in exercise.
“Diet is about 80% of the equation. Exercise is also very important getting your heart rate up for 30 minutes a day, every day,” says Russo.
Quick tip: If you find yourself having trouble exercising regularly, start by taking long walks around your neighborhood to work yourself up to more rigorous exercise.
As for diet, long-term lifestyle changes like adding in more veggies daily, watching sodium intake, and moderating the amount of processed foods and sugar you eat, can help you lose and keep visceral fat off.
Outside of following a diet, individuals can monitor total calorie intake, limit refined sugar, and increase the number of lean proteins, whole grains, fruits and vegetables they consume.
With these changes, it is possible to lose visceral fat at a reasonable pace. Though how your body may lose fat depends on factors such as genetics.
In general, visceral fat has been found to drop off more quickly with diet and exercise than other types of fat. According to Harvard Health, this is because it “metabolizes” more quickly into acids that the body can then discard .
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Greens Are Your Friends
When it comes to fat loss, fruits and vegetables are key players. Their high fiber content decreases fat absorption and also gives a sensation of fullness, hence decreasing further food intake. They also help in reducing the cholesterol levels. So, its time to double on that salad, but drop the mayo!
There are several other food items which can help in reducing fat above the belly button, like green tea, herbal tea, coffee, vitamin d containing food like tofu, leafy greens, whole grains, brown rice, brown bread, etc.
Correcting The Imperfections Of The Tummy With Abdominoplasty
As mentioned above, liposuction is a minimally invasive procedure that addresses the layer of fat under the skin. But the procedure is only recommended for patients with a good skin tonus. Otherwise, the skin might not be able to retract on the new contours of the tummy, and saggy skin can occur.
At the same time, for women who had one or multiple pregnancies, there might be another obstacle in their way to get a firm and flat tummy. In medical terms is called diastasis recti a condition that is characterized by a gap developed between the right and left abdominal muscles. This can happen during pregnancy when the growing uterus can determine this gap between the abdominal muscles. Diastasis recti can only be fixed surgically, so just an abdominal lipo doesnt help to get a flat and firm tummy.
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Fat Under The Belly Button How To Get Rid Of This Problem
It is so true that nobody likes to become fat intentionally if they have the perfect body figure. Sometimes we notice people who are skinny but fat under the belly button makes them look odd. They surely want to get rid of fat under the belly button to be more confident about themselves.
If you are one of the victims of this lower belly fat pouch then this article is here as your solution. My target is to answer the question of how to lose fat under the belly button and talk about some related topics. Along with knowing the tricks of how to burn fat under the belly button, you need to keep a clear idea about what is fat under the belly button.
To learn and clear everything about this topic of fat under your belly button keep your eyes sharp on this article till the end.
Table of Content
Yes You Can Get Rid Of Problem Areas
Exercise is vital for maintaining a healthy weight, but all the belly crunches in the world wont whittle away a muffin top. Your bodys preferred pattern of fat storage persists despite diet and exercise, which is why you can get down to your healthy body weight and still have nagging pockets of fat.
At Pacific Wellness of Ventura, we have one of todays most innovative ways to safely and permanently eliminate your problem areas:
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The Biology Of Body Shape
Hormones, gender, and genetics are a few of the main factors that decide the number of fat cells in our body and where they are distributed on the body. The placement and number of fat cells become fixed once we reach adulthood. Lifestyle can influence how much fat is stored in those cells, but it doesnt change where the body stores the fat cells or how many our body has.
For men, the body tends to distribute more fat cells in the upper body. For women, the body tends to put more fat cells in the lower body to prepare for pregnancy. The body distributes more fat to certain areas and for many people, these fat cells are predisposed to resist diet and exercise.