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The most effective and easy way to lose weight around your abdominal area is by gradually controlling your food portion and not by drastically stopping consumption of food altogether. Feed your stomach with the right amount of calories every day if you want to count your calories.
Eat a healthy diet that is low in fat and high in protein. Take a multivitamin and mineral supplement. Use a diuretic if you are dehydrated. If you have diabetes, talk to your doctor before starting any diet or exercise program.
Adopt Healthy Lifestyle Changes Not Fad Diets
“Things that are ideal for your health are the typical: a diet high in fruits and vegetables and low in junk food, regular exercise, regular sleep, not too much stress, and good healthy relationships,” Cox emphasizes. “Aim for true lifestyle change, not a diet or exercise kick.”
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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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What Causes Visceral Fat
Fat gets stored when you consume too many calories and have too little physical activity. Some people tend to store fat around their belly rather than on the hips because of their genes.
In women, getting older can change where the body stores fat. Especially after menopause, womens muscle mass gets less and their fat increases. As women age, they are more likely to develop more visceral fat in the belly, even if they do not put on weight.
In men, age and genetics also play a role in developing visceral fat. Drinking alcohol can also lead to more belly fat in men.
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.
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Create A Consistent Calorie Deficit
Eating the right number of calories on a daily basis is the number one driver of fat loss. Dont let the low-fat or low-carb gurus fool you!
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Well, a calorie is a unit of energy that our bodies primarily derive from food. Every day, we burn a certain number of calories depending on our size, age, gender, and activity levels.
To burn fat, which is to say, to force our bodies to tap into our fat reserves and use them for energy instead of food, we need to eat fewer calories than we burn in a day.
The key is not to overcomplicate your diet by demonizing specific food groups or macronutrients.
Aim for a deficit of about500 calories per day. The easiest method to calculate this is to multiply by 12 calories per pound of bodyweight and eat that many calories every day.
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Can we be honest? No foods can help to burn belly fat. That’s just not how it works.
There are, however, nutrient-dense foods that you can incorporate into your diet to help you load up on goodness whilst you’re aiming for a calorie deficit. They include, but aren’t limited to:
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