How To Lose A Hanging Belly Behind The Research And Experience
Losing belly fat is hard. Losing a hanging belly is harder. The bigger you get, the impossible it becomes to lose belly fat.
As you get worse, youll get into depression and spiral more out of control with overeating. Eventually, youll become obese because of your sedentary lifestyle.
The best way to lose hanging belly is prevention. As you already know, losing weight is hard compared to putting it on.
You can prevent yourself from gaining more belly fat by educating yourself in weight maintenance through balanced nutrition and exercise.
Its important that you understand how you gain weight and how it will affect your ability to lose weight in the future. Essentially, you put on weight when you eat more than youre expending.
Think of food as energy. And if you dont use that energy, it will turn to fat.
Leptin is a hormone that decreases appetite. As you gain weight, your leptin increases. You also develop leptin resistance. Weird right?
If your brain is resistant to Leptin, your brain will tell you to keep eating. Basically, your brain is starved but your body is obese.
Try A Supplement To Make Things Easier
I know how hard it is to lose weight. Even with a good mindset, sometimes our, or should I say, my love for food is strong.
Just the other night, I demolished Three pieces of Sara Lees custard Danish. Of course I felt guilty afterwards but it was too late.
However, when I was taking the Green Coffee 50 GCA, I did not have a problem resisting cheesecakes, donuts, or any sweets.
I could not believe that I could stop with only one serving of Krispy Kreme donuts. Krispy Kreme is my kryptonite after all.
Its been almost a week now without taking the Green Coffee 50 GCA, and I could feel the difference. Without the supplement, my hunger is strong.
I was 100% sure that Green Coffee works for weight loss and I had a fair idea how it works. But after going without it for a week, I know that it can suppress appetite.
I only stopped taking the Green Coffee 50 GCA because I would like to lose weight with another of our weight loss products, Turmeric Bioperine.
Look, I know firsthand how hard it is to lose fat. My body is not made to build muscles and put on fat easily. Im not those types of guys who are born with good genetics.
Believe it or not, this is a fact. Some people touch dumbbells and pack on a truckload of muscles. And some twitch their finger and lose kilos of fat. Okay, maybe Im exaggerating a little bit but you get my drift.
Its absolutely no risk to you.
How To Get Rid Of Belly Fat
Don’t be fooled into thinking a diet 100 sit-ups a day will help – it takes a lot more
- 16:30, 23 Mar 2018
There comes a point in a lot of people’s lives when they notice their body isn’t bouncing back with the same youthful elasticity with which it once did.
Dark circles under our eyes, aches and pains where there once were none and abdominal fat – our bodies have their ways of telling us lifestyle has outstripped luck.
Fitness and nutrition expert Louise Parker agrees, saying “I’d say most clients who are overweight are largely concerned about fat in the abdominal area as its what they physically see and feel.”
But as she explains to Mirror Online, the bad news is there’s no short-cut to a flatter, leaner tummy.
Tackling it is a far-reaching task – and not tackling it can have serious consequences which go beyond the aesthetic.
Louise has spent 20 years honing her method to create the most effective and practical route to permanent weight loss and she shares her expertise to reveal why that tummy fat won’t go – and how it can.
Recommended Reading: Why My Stomach Gets Big After I Eat
Stop Drinking Your Calories
Regularly sipping stuff other than water, black coffee, or unsweetened tea? Calorie-containing drinks can slow or straight-up stall your weight loss progress, making it almost impossible to get rid of lower belly fat.
Case in point? That 16-ounce latte you get with breakfast can pack about 250 calories. Grab a sugary cocktail after work and youre looking at 300, 400, or even 500 more.
If you have those kinds of drinks on the reg, just cutting them out could be enough to start melting fat all over your body including around your lower belly.
Thats especially true when it comes to booze, since research shows that drinking a lot of alcohol seems to cause fat to be stored around your belly. Dorn JM, et al. . Alcohol drinking patterns differentially affect central adiposity as measured by abdominal height in women and men,
Because Your Body Does Not Care If A Calorie Has Come From A Haribo Or Honey
…by the time it’s broken down on its way to fat storage.
A huge focus of the Louise Parker Method is giving scientific, realistic advice.
So not a diet that starts on Monday and comes to a grinding halt on Friday, but really, truly change the way you eat forever.
Ask yourself: Will I still be doing eighty per cent of this plan in five years time?
If so, that rules out juice fasting, 5:2 or anything that’s just not enjoyable, do-able, sociable and sustainable.
Don’t Miss: How To Get Rid Of Stomach Discomfort
Remember: Belly Fat Naturally Increases As You Age
As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. “If women gain weight after menopause, it’s more likely to be in their bellies,” Michael Jensen, MD, professor of medicine in the Mayo Clinic’s endocrinology division, tells Health. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies.
You can’t fight aging, but you can adopt lifestyle changes that keep your weight in check. It comes down to exercising more and eating a healthy diet rich in whole grains, fruits, and veggies.
How To Lose Belly Fat
If traditional attempts to flatten your stomach fail, youre probably one of the many people perpetually frustrated with the appearance of their midsection, not knowing how to lose belly fat. You well know, the internet is full of solutions. Some work. Many do not.
Read Also: How Serious Is Stage 4 Stomach Cancer
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.
Coconut oil is one of the healthiest fats you can eat.
Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake (
In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches from their waists without intentionally changing their diets or exercise routines (
Also, keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some of the fats youre already eating with coconut oil.
Belly Fat Rolls: How To Get Rid Of The Bulges
Belly fat rolls is nothing to be ashamed of.
That being said its not healthy when you have too much.
This type of fat is very difficult to lose because its deep inside the body and usually hidden by the skin.
This type of belly fat is often seen on men with beer bellies who tend not to be able to lose the gut no matter what they do.
The health problems that excess belly rolls can cause are Type 2 Diabetes, improper lung function, migraines and even, in some cases, dementia.
Don’t Miss: Why Does My Stomach Hurt After I Eat
Eat More Healthy Fats
When youre trying to burn belly fat, dietary fat is not the enemy. While it may seem counterintuitive, eating healthy fats can increase satiety, which mitigates the risk of future weight gain. It also makes weight loss easier because you will be less tempted to overeat. Try adding fatty foods to your diet such as fatty tuna, salmon, almonds, olive oil, and whole milk.
At the same time, you should make a conscious effort to limit your consumption of unhealthy fats. Do not consume processed food that includes trans fats. Eat foods with saturated fat in extreme moderation. The best foods to eat include only monounsaturated and polyunsaturated fat unless the food is natural. For instance, a cup of milk has 1.5 grams of saturated fat, but this occurs naturally.
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.”
Don’t Miss: How To Shrink Stomach To Eat Less
How To Get Rid Of Stomach Lines: Takeaways
- Stomach creases are horizontal lines on the belly that appear when you sit down or lean over, so that the excess skin and fat in the area fold.
- There are a few causes for the creases: drastic weight loss, poor posture, and excess fat on the belly. This fat is known as visceral fat, notorious for its deleterious effects on a persons wellbeing.
- Having excess visceral fat can lead to increased cholesterol levels, heart conditions, type 2 diabetes, increased chance of stroke, Alzheimers, and high blood pressure.
- It is important to regularly measure the amount of visceral fat in your body, which you could do with the help of the following methods: hip-to-waist ratio, waist size, BMI, and imaging tests.
- How to get rid of stomach lines? All you need to do is:
- Eat fewer calories
- Exercise regularly
- Drink a lot of water
- Sleep 5-8 hours a day
- Do not smoke
Check up this 20 Min Full Body Workout at Home challenge!
Get At Least 7 Hours Of Sleep Each Night
If you’re among the 30% of Americans who sleep less than six hours a night, here’s one simple way to reduce your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
A smaller study also found that those who slept 4.5 hours a night had higher levels of the brain chemicals that affect appetite and our reward systems, compared to those who slept 8.5 hours. That means they ate more food between meals and were drawn to junk options.
Don’t Miss: What To Give Kids For Stomach Ache
Weight Loss For Men: How Does A Man Lose Belly Fat
You go to the gym at least twice a week. You only have a few beers and eat fast food here and there. You think youre eating reasonable portion sizes, but you just cant lose the beer belly. At Medical Transformation Center in Louisville, KY, we are passionate about helping our clients lead happier, healthier lives. Today, we explain weight loss for men to help you lose belly fat.
Weight loss for men is the same as weight loss for women. You must consume fewer calories than your body needs to maintain its current weight. At the end of the day, there are only two things you have to consider. First, you must consider how many calories you consume in a given period. Second, you must consider how many calories you burn in a given period.
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
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.
Recommended Reading: What To Do When Your Stomach Hurts Really Bad
Scientific Reasons For Belly Fat
We all know that eating too much and moving too little is the foundation upon which flab is built. But theres more to the belly fat equation than calories in and calories out. Certain stressors, for example, will see you scaling your belt notches with very little effort. Heres what you should look out for.
Youre Doing The Wrong Type Of Workout
Listene up here. “Only doing abdominal-focused workouts, like crunches, wont help you banish the bulge,” Luke emphasises Belly fat is simply where your body stores energy, so you need to take a whole-body approach to tackle it, he reckons. Tru HIIT training – he says it’s “a great way to burn fat and get your heart rate up”, with squats, burpees and treadmill sprints all being examples of moves to try.
Emily agrees – saying that, in its simplest form, training abs alone, wont get you abs. “Focus on the staple movements and progressively getting stronger at them over time. Im talking about your planks, crunches, twists, holds and v-ups.”
She also points out that compound movements such as squats, deadlifts, overhead press and pull-ups are all effective at activating and working your core. Her final two cents on it? “Moving your body in a way that feels good, and keeps you moving consistently.” Hear, hear.
You May Like: How To Stop Diarrhea Stomach Pain
Why The Spare Tire Happens And What It Means For Men
While often termed differently, muffin top, belly fat and spare tire are all essentially the same thing excess abdominal fat. No matter what its called, it can be a frustration for many men. One of the most difficult areas to slim, the abdomen contains two types of fat which each require different tactics to tone the area. We asked Brent Wilson, a registered dietitian at INTEGRIS, Health to share his advice on how the spare tire affects men and what can be done to get rid of it once and for all.
Try Adding More Strength Training To Your Workouts
A daily run or spin class is great for your heart, but cardio workouts alone won’t do much for your waist. “You need to do a combination of weights and cardiovascular training,” Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic, tells Health. Strength training increases muscle mass, which sets your body up to burn more fat.
“Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,” Kate Patton, RD, a registered dietitian at Cleveland Clinic, tells Health. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.
Dr. Cheskin also agrees strength training is the way to go, as it builds muscle. “When you build muscle, you tend to replace fat with that muscle,” he says.
Recommended Reading: How To Relieve Distended Stomach