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.
Start With Some Fiber
Naturally sweet oatmeal recipes in Zero Belly Diet were the key to panelist Isabel Fiolek’s dramatic 13-pound weight loss. “I happen to have a big sugar addiction,” says Fiolek. “But the recipes have been surprisingly satisfying for my sweet tooth.” Fiolek also made dramatic health strides: A checkup after her six weeks on Zero Belly Diet revealed she’d dropped her total cholesterol by 25 percent and her blood glucose level by 10 percent.
So cook up some oatmeal and top it with some fruit. What’s so special about this combination? Each provides soluble fiber that helps reduce blood cholesterol and feeds the healthy bacteria in your gut. By doing so, you trigger your gut to produce butyrate, a fatty acid that reduces fat-causing inflammation throughout your body.
Including Physical Activity To Reduce Belly Fat
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Break Out Your Yoga Mat
Practicing yoga gives you more than just an excuse to wear stretchy pants all day â it’s also a great way for older individuals to shed that belly for good. Yoga is a great, low-impact exercise that’s easy on the joints, builds lean muscle mass, and can burn upwards of 300 calories an hour, even in a gentle practice. Research conducted at the National Institute of Mental Health and Neurosciences in Bangalore even found that practicing yoga can help lower cortisol levels, limiting the risk of belly fat storage and reducing stress, too.
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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Build More Muscle Via Strength Training
Strength training is a great way to stay in shape and build up muscle, and because muscle mass burns more calories than fat , the more muscle on your skeleton, the quicker you will lose the fat throughout your body, especially around your abdomen. If you can pack on just five pounds of muscle and sustain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year, and be even closer to obtaining that lean physique you’ve always wanted. A simple way to build up muscle via strength training is to do push-ups or planks.
Mix Up Your Movements
When you lift, perform supersets in which you alternate between sets of lower-body exercises and upper-body exercises. That way your lower body rests while your upper body is working. This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout, says Craig Ballantyne, C.S.C.S.
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Top Your Salad With Vinaigrette Dressing
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your bodys fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.
Drink A Glass Of Water Before Eating A Meal
Research has also found that drinking a glass of water before a meal can help to suppress appetite, meaning that you’re more likely to indulge in a smaller and healthier sized portion while feeling fuller. One way to remind yourself? With a super chic reusable water bottle.
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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.
Toss Some Berries And Nuts Into Your Oats
Studies have shown that people who eat oats for breakfast feel full longer, and whether you prefer oatmeal or overnight oats, try tossing some berries and nuts into the already protein-packed meal to make it even more nutritious. The tasty additions are both great sources of satiating fiber, which is an excellent weight loss ally, and are healthier than brown sugar of syrup, which can cause the formation of belly fat. For an added boost, sprinkle some cinnamon on top. New research suggests the comforting spice improves metabolic health by acting directly on fat cells, inducing them to start burning energy via thermogenesis.
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Add Some Asparagus To Your Menu
Instead of your usual starchy side, try adding some asparagus to tonight’s dinnerâyour belly will thank you. Asparagus is a good source of inulin, a prebiotic fiber that’s been linked to reductions in waist circumference and belly fat accumulation. Research also suggests that inulin can help support the growth of healthy gut bacteria, giving your immune system a boost in the process.
Choose Red Fruit Over Green
If you want to make a simple swap that’ll help you lose belly fat in 2 weeks, start eating red fruits over greens. That means Pink Lady over Granny Smith apples, watermelon over honeydew, red grapes over green ones. The higher levels of nutrients called flavonoidsparticularly anthocyanins, compounds that give red fruits their colorcalm the action of fat-storage genes. In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to modulate the expression of fat genes.
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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.
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.
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Try Flutter Kicks And Criss Crosses
If you want a flat belly in a matter of days, you better be ready to work for it and feel the burn. That’s where the killer combo of flutter kicks and crisscrosses comes in. According to Mark, this exercise “practically draws the lines right down the sides of your midsection as you are doing them.” In addition to engaging your abs, the motion of your legs required by this exercise also works your inner and outer thighs. If you’re looking to wear short shorts and bathing suits this summer, this routine is for you!
Dab A Spot Of Vanilla On Your Wrists To Limit Sugar
In a study done by St George’s Hospital, volunteers who wore a vanilla-scented patch on the inside of their wrists reported reduced cravings for chocolate and other sweet foods compared to a control group. You can replicate the study with a little vanilla extract.
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Give Yourself Some Rest
You need to give yourself a break once in a day to rest. You should pick one day of the week when you will give yourself the freedom to take any food or drink that you like.
You may think this is counterproductive, but it is not. If you like, you can take ice cream, calorie drinks, or any other food that our taste buds desire on this single day.
Taking all these junks can make you feel sick and will help you to hate all these foods for the rest of the week.
This is one of the best ways on how to lose belly fat in 30 days without exercise. Studies also show that if you spike your calorie intake like this once in a week, it will increase your fat loss.
This happens because it prevents the downregulation of your metabolic rate due to restriction in calorie intake for a long time.
Add Some Almonds To Your Salad
The next time you’re making a salad or eating some yogurt, add some almonds to the dish. Not only will the nuts add a nice crunch to your food, but their high protein and fiber content makes them ideal for weight loss. A study published in the Journal of the American Heart Association found that consuming 1.5 ounces of almonds daily along with a heart-healthy diet, helped to improve cholesterol and lipid profiles among the research participants. The study also found that eating almonds reduces belly fat, too.
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Is There Really One Trick To Losing Belly Fat
When ads claim a “one trick” solution, remember that their main objective is to sell their product rather than to help you. Good marketing means one message, because it is hard to follow too many things at once. So they focus on one fad, and that tickles your curiosity and you click on the link to go their website.
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.
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Keep An Eye On Portion Sizes
Most people who have been lean their whole lives have a much better understanding of proper portion size than people who are overweight, says Deborah Riebe, Ph.D., a professor in the department of kinesiology at the University of Rhode Island. If they go out to eat, theyre much more likely to ask for a doggie bag right away or to leave food on their plate rather than cleaning it up.
Let Your Healthy Belly Bacteria Thrive
There are healthy belly bacteria, and then there are bad belly bacteria, the later of which studies indicate overweight people have more of in their gut. To keep the fat-causing bugs at bay, you need to eat a variety of foods that support their healthy counterpartsâthe kind found in the bellies of slim people. Examples of probiotic-rich foods that help you lose weight by aiding digestion include kefir, kombucha, and yogurt.
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How To Lose Belly Fat
This article was co-authored by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.There are 14 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 16 testimonials and 93% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 959,182 times.
Belly fat can be unsightly and hard to get rid of, but it is an issue of more than just appearance. Carrying excessive weight in your midsection is risky, especially for men. A larger waist circumference puts you at a higher risk for a variety of chronic diseases including: diabetes, heart disease, sleep apnea and even certain cancers . You can reduce the amount of belly fat and the risks it poses by losing weight. Make a few dietary and lifestyle changes to help lose weight and support a healthy lifestyle.
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 .
SUMMARY
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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