What Should I Eat To Lose Belly Fat
Get the Recipe:Eggs in Tomato Sauce with Chickpeas & Spinach
There’s no one exact diet that blasts belly fat more than others. Rather, to fight belly fat, you need to consider the timing, size and nutritional quality of your meals in order to maintain a healthy weight, reduce visceral fat and avoid uncomfortable bloating. Start with these tips to begin your journey to losing belly fat, the healthy way.
Simple Ways To Lose Belly Fat Based On Science
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Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease .
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches in men and 35 inches in women are known as abdominal obesity .
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
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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Don’t Let Diets Take Over
If you find every spare second is given over to thinking about calories, plans and cutting, then maybe the best thing you can do is to take a break from dieting. Research by the University of Tasmania revealed that people who broke from their diet every two weeks and aimed to just keep their weight stable during that period lost more weight and gained less back when their diets had finished.
Side Plank Your Way Skinny
Sure, regular planks are better for your core than traditional sit-ups, but side planks are even more challenging. When you perform a plank on your forearms, your body has four points of contact with the floor. Planking on your side forces you to support your entire body on just two points, making it harder to stay stabilized. A harder exercise equals harder abs.
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Again Drink Lots Of Water
Drinking water is very important to your weight loss journey.
Not only does it keep you feeling fresh and rejuvenated, drinking 2 liters of water a day helps to reduce your total daily caloric intake.
Drink water before your meals to prevent bloating and overeating.
After meals, it is best to wait 10-15 minutes before drinking water.
Reduce Refined Carbohydrate Intake
Just as you should drink whole milk because it is less processed, you should also reduce refined carbohydrate intake for the same reason. Refined carbs, during processing, are stripped of their bran and germ. The end result is food that is artificially low in fiber and nutrients and high on the glycemic index. When you eat foods with a high glycemic index, your blood sugar levels fluctuate.
Blood sugar levels spiking and crashing increases hunger and calorie consumption. This results in excess belly fat. Contrastingly, when you incorporate more whole grains into your diet, you will lose inches off your belly, lower your BMI and burn overall body fat. Replace processed cereals, white bread, and pasta with whole wheat pasta, whole grain bread, oats, barley, and quinoa.
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Hit The Weights First
Banging out some bis, tris, and quads before hitting the treadmill or track may be just the thing that makes your abs pop. Since weight training is bound to wear you out, your cardio workout will be all the more challengingand effective. Mentally cuss us out all you want as you sprint on the track, the extra sweat will benefit your abs in the long run. You can thank us later. Just make sure to avoid these 15 Exercise Mistakes That Are Ruining Your Workout.
How To Get Rid Of Lower Belly Fat: 12 Easy Ways To Lose Your Lower Abdomen
How to lose lower belly fat the healthy way!
Getting rid of that lower belly can be a challenge. That belly pooch tends to hang out longer than desired.
Abdominal fat is created just like other body fat.
The higher the calorie intake and limited physical activity, the more fat storage in the belly and other body parts.
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Hormones Can Play A Major Role In Fat Stores
Believe it or not, hormone imbalances can cause weight gain expanding your waistline.
Stubborn belly fat can be affected by medical conditions and lifestyle factors.
Having hormone imbalances can be the result of medical conditions like PCOS, menopause, insulin resistance, insulin sensitivity, diagnosis of diabetes.
These conditions are a health issue, they throw your body out of whack yet mostly can be treated in different ways as long as the condition is identified and addressed.
Non-medical conditions can be malnutrition, lack of exercise, the stress hormone cortisol reacting to stress, under-eating can also trigger the ghrelin hunger hormones. All things that can also be addressed with healthy habits.
Check Your Body Mass Index
You first need to know where you are, to know where you are going.
The body mass index is one of many tools to measure a persons health.
A formula that takes your height and weight into account and gives a numerical value.
This value places you in categories such as underweight, healthy, overweight, obesity, or morbid obesity .
Knowing which category, you land in will help you determine where you need to be, in order to in healthy.
The key is also to track steady weight loss.
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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.
Intermittent Fasting For Loose Skin
One of the best ways to lose weight is through intermittent fasting and it can also help tighten your skin. Fasting will not only lower your daily calorie intake but youll also release fat burning and muscle building hormones in your body.
Another benefit of these hormones is theyre great for strengthening the integrity of your skin. This will help to reverse the loosened skin on your belly.
One of the ways intermittent fasting is great for loose skin is it naturally increases catecholamine levels . This helps to increase the blood flow to your extra stomach skin which will naturally help tighten it back up.
With intermittent fasting, you can expect to not only burn off more fat but also preserve your lean muscle when youre strength training . This too will help fill out your loose stomach skin.
Fasting naturally improves your bodys insulin sensitivity . This promotes fat burning from stubborn areas such as right underneath your loosened skin.
Ideally, its best to fast for 12-18 hours daily. Id recommend starting off at the lower range and building your way up to at least 16 hours. Some people go so far as following an eating every other day fasting diet.
It can be kinda hard at first to get used to intermittent fasting. Start off on the lower end and work your way up. Your stomach will continue to shrink and it will become easier.
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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.
Become An Early Riser
Rise and shine, sleeping beauty! You’re already a stunneryou don’t need extra beauty sleepand the extra hours can make it difficult to get rid of that fat belly. According to researchers, late sleepersthose who wake up around 10:45 a.m.consume 248 more calories a day, half as many fruits and vegetables and twice the amount fast food than those who set their alarm earlier. If these findings sound troubling but you’re so not a morning person, set your alarm clock 15 minutes earlier each day until you’re getting out of bed at a more reasonable hour
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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.
Dress Up Your Veggies
While some dressings are dietary demons loaded with sugars and weird fillers, dressing your veggies in an apple cider vinegar-based concoction can help your abs pop. After consuming a tablespoon or two of vinegar daily for eight weeks, obese study participants were leaner and had less visceral fat than those who didn’t consume the vinegar. How does it work? According to Japanese researchers, ACV produces proteins inside the body that burn fat. Add some to your salad with olive oil and spices for a sweet and tangy topping. Here’s What Happens to Your Body When You Drink Apple Cider Vinegar
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Accept That Theres No Trick To Spot
We all want the easy way out of stubborn problems.
Especially when life feels challenging enough.
Plus, theres no shortage of books with titles like The Belly Shrinking Diet or magazines promoting 4 Exercises to Give You Abs in 4 Weeks to make us think that spot-reducing is not only possible, but easy.
But just like you cant lose fat only off your left tricep, you also cant lose it just from your belly.
Belly fat loss goes along with overall body fat loss, which usually goes along with changes to diet and exercise.
Why are we telling you this? Because the sooner you give up on what doesnt work, the sooner you can move on to what does.
Note: Were excluding surgical and pharmaceutical treatments from our strategies to lose belly fat. To date, these are the only reliable methods to spot-reduce fat from the abdomen. Liposuction and body contouring can surgically remove fat from the belly, and hormone replacement therapy can change how fat is distributed in the body.17
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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Effective Tips To Lose Belly Fat
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.
Belly fat is more than a nuisance that makes your clothes feel tight.
Its seriously harmful.
One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .
Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 20 effective tips to lose belly fat, backed by scientific studies.
Change Your Lifestyle And Combine Different Methods
Just doing one of the items on this list wont have a big effect on its own.
If you want good results, you need to combine different methods that have been shown to be effective.
Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.
There are no magic solutions to losing belly fat.
Weight loss always requires some effort, commitment, and perseverance on your behalf.
Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.
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Set Realistic Expectations To Help Lose Belly Fat
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.’
Try these workouts to build muscle and lose belly fat
- This simple to follow gym workout is brilliant for beginners.
- New to resistance training? Get to grips with everything circuit training it burns fat and builds muscular endurance.
- Strength training for beginners is a great place to start, here’s our full guide.
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.