Learn How Many Calories Your Body Needs
You can’t out-exercise a bad diet. Fact. To lose belly fat , you need to be in a calorie deficit. This means consuming fewer calories than you’re expending through exercise and general living.
‘When it comes to knowing how to lose belly fat, the best way to start is to watch what you eat,’ Belalij says. ‘When you digest large amounts of calories, your body allocates some of these to functional systems which work to keep you alive ,’ says Belalij. ‘It also uses it to fill up energy stores. Any excess is then stored in fat cells around the body typically being those of the belly.’
But like we’ve said, learning how to get rid of belly fat shouldn’t come at the expense of your health, so you want to make sure you’re not cutting back too much. To calculate your ideal calorie deficit, check out our handy guide below. It’ll help you work out how many calories you need to eat a day to hit your goals, without going too far.
Worried about the price of healthy eating? Stock up on cheap healthy snacks. By having healthier food in the house you’re less likely to face-plant the sugary stuff when hunger strikes.
/6keep Your Stress At Bay And Sleep Sufficiently
Lack of sleep can often hinder your process of losing belly fat. Research has found that poor quality of sleep in people can lead to major weight gain and may make it harder for them to reduce their belly fat. Too little sleep can lead to stress and also cause your cortisol to spike and also increase your cravings for high calorie foods. Therefore, it is important to make sure that you get at least 7-8 hours of sleep daily and manage your stress efficiently.
Try Curbing Carbs Instead Of Fats
When Johns Hopkins researchers compared the effects on the heart of losingweight through a low-carbohydrate diet versus a low-fat diet for sixmonthseach containing the same amount of caloriesthose on a low-carb dietlost an average of 10 pounds more than those on a low-fat diet28.9 poundsversus 18.7 pounds. An extra benefit of the low-carb diet is that itproduced a higher quality of weight loss, Stewart says. With weight loss,fat is reduced, but there is also often a loss of lean tissue ,which is not desirable. On both diets, there was a loss of about 2 to 3pounds of good lean tissue along with the fat, which means that the fatloss percentage was much higher on the low-carb diet.
Don’t Miss: Why Does My Stomach Bloat After I Eat Anything
How To Lose Lose Stomach Fat In A Month Without Exercise
1. Cut down on sugary beverages
Cold drinks and sugary sodas are among the worst enemies on your fat loss journey. They contain a generous amount of liquid fructose which will make you gain belly fat instead.
In fact, research has found that sugar-sweetened drinks are even worse than high-sugar foods. Stay away from them completely if you want to shed off the fat.
2. Sleep peacefully
You cannot have a successful fat loss journey unless you get enough sleep. Getting an adequate amount of sleep every night is crucial if you want to lose your stomach fat.
Studies have shown that people who do not get enough sleep at the nightstand have a chance of gaining more weight. Everyone needs at least seven hours of sleep each night.
Related: How To Get Rid Of FUPA Naturally
3. Dont have trans fats
Not all fats are your enemy when you are trying to lose stomach fat. Some fats can be beneficial to your health, but the ones that should avoid are trans fats. They are often linked with heart diseases and abdominal fat gain. If you want to reduce and keep your belly away, then check every label for trans fats when you are out shopping.
4. Have soluble fiber
5. Mix up your exercises:
Your goal should be to challenge yourself when you are fixing a workout routine. Going easy on yourself will not help you lose stomach fat.
6. Switch to a high protein diet:
7. Keep your stress under control
8. Eliminate refined carbs
How To Create A Calorie Deficit
Creating a calorie deficit boils down to a simple math equation: Are you burning more calories than youre consuming on a daily basis? If you are, youre at a calorie deficit.
Burning 3,500 calories more than you consume is equal to 1 pound of fat, according to the Mayo Clinic.
For most people, losing more than 2.5 pounds of fat per week involves extreme calorie restriction and isnt recommended.
Also Check: How To Get Rid Of Stomach Fat Men’s Health
Lose Belly Fat By Macro Counting
If you’re already familiar with counting calories and want to fine-tune your fat loss efforts to focus on how to lose belly fat in particular, you might want to consider learning how to count and calculate your macros.
“Counting macros” is a diet technique to make sure you’re eating the right amounts of each macronutrient protein, fat and carbohydrates. By tweaking the volume of each you can make your fat loss efforts more efficient.
How? Each macronutrient plays a different role in keeping our bodies ticking over. In broad strokes: protein helps to build and maintain muscle tissue, carbohydrates provide fast and slow-release energy and healthy fats support hormone function.
Tweaking the volumes you eat can help build muscle and lose body fat more efficiently, as well as allowing you to re-incorporate some of your favourite foods. Because you’re looking at what makes up what you eat, foods that are less nutrient-dense can be incorporated . All you’ll need to do is work out how that impacts the rest of your day.
Counting macros isn’t for everyone, but it can be a helpful guide if you find counting calories too restrictive.
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.
You May Like: What Can Stop Gas In Stomach
Your Skinny Fat Body Fat Percentage
The best way to determine if youre skinny fat or not is to measure your body fat percentage. Now, this can be a lot more difficult than just weighing yourself with a body weight scale. Ideally, you will have a certified personal trainer to measure your body fat percentage. But if youre unable to meet with a personal trainer that you can also pick up a smart scale. This will give you a ballpark picture for you to work with.
Ideally, women will have a body fat percentage of 24% or lower to start getting rid of their skinny fat body. Men should be 17% or below before they start seeing their skinny fat go away . Youll be able to lose your skinny fat faster the more muscle you build and the more body fat you lose.
Many endurance athletes tend to become skinny fat because they do too much cardio without strength training. Most people make the mistake of trying to lose their skinny fat body by doing more and more cardio. But doing so also causes you to lose muscle. Yes, youll be burning fat but muscle loss also occurs if youre not also strength training. High levels of endurance training can lead to high levels of the stress hormone cortisol . Cortisol can cause an increase in water weight for stubborn spots like your hips, love handles, and belly.
Go Without Processed Grains
Processed grains, like white bread and pasta, take less time to digest and are quickly converted into sugar and eventually fat.
“By frequently eating highly processed grain products, even in moderate amounts, you will be signaling to your body to store the high levels of sugar as fat,” Quebbemann says.
What the research says: A 2010 study found that people who limit refined grains and eat more whole grains have lower levels of visceral fat, which is located around abdominal organs.
You May Like: Should I Shave My Chest And Stomach Hair
Get Outside To Help Lose Belly Fat
According to Hughes, a lack of sunlight can increase levels of belly fat. Indeed, findings presented at the European Society of Endocrinology annual meeting, revealed that, in women, both total and abdominal fat were associated with lower levels of vitamin D.
In addition to sunlight, vitamin D can be obtained from food and supplements. Check out nutritionist Rob Hobsons guide to overcoming a vitamin D deficiency.
If you’re not sure how to make the most of your time outside why not try this month-long walking for weight loss plan or learn to run for 30 minutes comfortably with a four-week running plan.
Changing Your Eating Habits
Recommended Reading: How To Freeze Fat On Your Stomach
Exercises To Get Rid Of Your Mommy Tummy Mommy Tummy
Data shows that it doesnt really matter if you eat several small meals per day, or 3 larger meals per day when it comes to weight loss. Diet and exercise for many people is the most effective for losing the stomach overhang without surgery.
16 exercises to get rid of your mommy muffin video. A few other helpful tips for reducing mommy belly / bloating.
16 tips for a faster postpartum recovery loveliliya. A study found that sleeping less than 6 hours and sleeping more than 9 hours can make you gain more visceral fat.
16 tips for a faster postpartum recovery post baby. All moms regardless of the mode of delivery, need to get clearance from the doctor to start exercising.
Butter cookies in 2020 post partum workout baby workout. And burning more calories is one of the best ways to fight a belly bulge.
Exercises for after baby mommy belly diastasis recti. Data shows that it doesnt really matter if you eat several small meals per day, or 3 larger meals per day when it comes.
How to fix diastasis recti get rid of mummy pooch fast. Diet and exercise for many people is the most effective for losing the stomach overhang without surgery.
Lose the pooch 5 exercises to get rid of the mommy tummy. Do this for up to a minute per set.
New mom belly home workout noequipmentworkout. Dont strain your neck and instead ensure the belly does all the straining for you.
Pin by kelly on exercises stomach workout for. Drinking plenty of water is essential to losing belly fat.
Work On Consuming More Fiber
Are you looking for a way to avoid overeating? If so, you may want to consider the benefits of eating more fiber. Not only does fiber take longer to digest in your system, it can also make you feel fuller.
Some of the best high-fiber foods you can consume are seasonal fruits and vegetables, as well as nuts. By consuming more fiber, you can flush your body of toxins and prevent problems with things like constipation.
Recommended Reading: What Can I Take To Flatten My Stomach
Chew Your Food Properly
Have you ever been scolded by a parent or grandparent regarding chewing your food properly? Some people think that proper chewing is somewhat of a superstition, but this isnt the case.
If you chew your food too quickly, it will take longer to digest. Anything that hinders proper digestion of your food can cause weight gain. By taking your time and eating food slowly, you give your brain all of the time it needs to send signals to other parts of your body regarding being full.
Generally, it takes the brain about 20 minutes to send out satiety signals to alert the stomach you are full. By taking your time and enjoying your food, you can avoid overeating with ease.
What Should I Do If Ive Got Excess Weight Round My Middle
Regardless of your height or BMI, you should aim to lose weight if:
- you are a man with a waist measurement of 94 cm or more
- youre a woman with a waist measuring 80 cm or more
And your risk of serious health problems will greatly increase if:
- you are a man with a waist measurement of 102 cm ,
- youre a woman with a waist measuring higher that 88cm .
If your tummy weight is in the higher risk category above I would advise you to contact your GP. You might also find it helpful to contact a dietitian, who will help you to develop an individualised plan for a healthier lifestyle.
Read Also: How To Make Your Stomach Smaller With Surgery
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.
Proven Ways To Lose Weight Without Diet Or Exercise
Sticking to a conventional diet and exercise plan can be difficult.
However, there are several proven tips that can help you eat fewer calories with ease.
These are effective ways to reduce your weight, as well as to prevent weight gain in the future.
Here are 11 ways to lose weight without diet or exercise. All of them are based on science.
You May Like: Is Alka Seltzer Good For Upset Stomach
Getting Rid Of Lower Stomach Fat
First, throw out the idea that you can spot treat areas of fat on your body. You can do thousands of reps of toning exercises to tighten your waistline and not see fat loss.
Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they wont erase fat deposits.
The only way to lose fat on your lower stomach is to lose fat overall. A calorie deficit helps with this.
Switch To Sprouted Bread
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
Read Also: What Foods Flatten Your Stomach Fast
Best Exercises To Lose Belly Fat In Men
There are many exercises to choose from for men, but it is best to start with the best six exercises below that will yield huge payoffs: fewer injuries and more muscle.
=> Also have a look on our exercices list to lose weight and top 2020 weight loss apps.
Here are six exercises for men to consider that dont require any equipment :