Dine On Dark Chocolate
Not for every meal, but a square or two of the darker variety can actually help lessen your tum. It’s all down to the monounsaturated fat, which can help to speed up your metabolism.
Dark chocolate 70% bar, £3.98, Tony’s Chocolonely
Tighten Belly Fat After C
If you’ve recently experienced a C-section delivery, your body will take some time to recover from this major surgery. After at least six weeks have passed, and your physician has given you the thumbs-up for exercise, gradually ease into a gentle workout program. Walking and gentle stretching will get your body moving and your juices flowing. Practicing proper sitting posture will help to rebuild your stomach muscles.
When you’re ready to begin working on that annoying belly fat, focus on strengthening your body’s core muscles. Wall sits, pelvic tilts, full side planks and modified planks are all good bets. Keep conventional planks, sit-ups and crunches off the workout menu until your doctor approves these moves. Finally, work at your own pace, and pat yourself on the back with every small bit of progress.
The Right Amount Of Sleep
Inadequate sleep or too much sleep can cause belly fat to pile on over the years, shows a study published in a 2014 issue of Obesity. Over the course of six years, study participants who slept seven to eight hours per night gained far less belly fat than people who slept less or more regularly. Reform your sleep habits so you get a solid minimum of seven hours and no more than nine.
Stress can make getting enough sleep a challenge. Plus, stress puts a man at risk of gaining more belly fat and makes it hard to lose. A 2014 study in the journal Psychoneuroendocrinology confirmed that chronic stress contributes to abdominal obesity as well as other metabolic irregularities.
Also Check: What Is The Symptoms Of Cancer In The Stomach
A Final Note On The Best Way To Lose Belly Fat
Okay, so we’ve given you the good stuff when it comes to learning how to burn belly fat, the best diet to lose belly fat and belly fat exercises to add in to your routine. Basically everything you need to know about how to reduce belly fat.
The one takeaway we hope you leave with, though, is that for all of the ways to lose belly fat, the way you speak to and view yourself is the most important thing in all of this. Whether you do or do not want to lose stomach fat, you are still worthy of love and respect from yourself. If you feel that the only thing you can focus on is trying to lose fat fast or entering into any unhelpful and unhealthy habits, take a step back and reassess. Focus on small things like watching your stress, sleeping well or choosing nutrient-dense foods. Small, attainable goals add up to very big wins don’t lose sight of that.
*Women’s Health Naked Survey 2018
Limit Added Sugar And High
Consuming too much added sugar is associated with excess weight thats likely to accumulate around your waist. Sugar-sweetened beverages and drinking too much fruit juice can be particularly harmful.
When we drink our calories, especially with soda or juice, we dont feel as full or satisfied compared to chewing those calories, notes Dr. Creel. For instance, you may eat three oranges for the same amount of calories as a large glass of orange juice and feel much fuller for a longer period of time.
Watch how much of these liquid calories you consume and try to cut back where you can.
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The Best Exercise To Lose Belly Fat
Before you ask about the best exercises for a flat stomach, let’s get clear on why crunches and sit-ups alone not going to be the thing to help you lose belly fat. ‘While crunches will help strengthen your abdominals and core muscles, theyre not enough in isolation to burn calories,’ Luke Hughes, Origym PT says.
Instead, Hughes recommends a rounded bodyweight or free weights workout routine done at a higher intensity as the best exercise to lose belly fat. These sessions will help to burn calories and increase muscle mass, which will, in turn, tap into your body fat stores even within a limited time period.
Do note though, too much HIIT can elevate cortisol in your body, which could hinder how effectively you lose stomach fat . Aim for three to four sessions per week and make sure you’re allowing your body plenty of time and space to recover.
‘Burning calories through cardio exercise like this helps to burn belly fat, particularly when we operate at a calorie deficit,’ says Hughes. ‘Try adding star jumps and mountain climbers into your workouts.’
Accept That Your Behaviors Will Adjust
A big part of weight loss is simply being aware of the decisions youre making. For example, when out at happy hour with friends, you may lose track of how much youâre eating or drinking. But if you take a split second to step back and become aware of that fact, youre able to course correct. The awareness and then planning for what else I can be doing, that might give me the same benefit of eating comfort foods, says Gagliardi.
2. Track your calories.
The most basic approach to weight loss is burning more calories than you consume. For instance, since 3,500 calories equals one pound of fat, a weight loss appor even just a pen and papercan help you decide how many calories you need to cut from your diet or burn at the gym in order to meet your goals. If you were to burn 500 more calories per day seven days a week, that would lead to 3,500 calories in a week and one pound of weight loss, says Gagliardi.
If youâre not up for crunching numbers every day, you can take a more generalized approach. For some people, its knowing, Typically I eat a whole sandwich, says Gagliardi. Now, Im going to eat half a sandwich at lunch and save the other half for my dinner and cut my calories in half.â To get started, consider these 25 ways to cut 500 calories a day.
Stick To Your Diet On The Weekends Too
This is the Achilles heel of most dieters. Friday through Sunday becomes a free for all, or in some cases even just a little more lax than the weekdays. While this may seem innocent, the fact is that not adhering to your diet on the weekends will 100% stand in the way of your success.
Most people will often try to super compensate during the week by eating severely less or working out excessively, and while this may work for some, it is often not a sustainable way to live .
Instead of going off the deep end on the weekends, start treating weekends like any other day of the week when it comes to eating habits, schedules, and workouts.
Is it more boring, this way?
But, I would rather get results than have fun on the weekends, be miserable during the week, and not get any results in the long run.
Create A Smoking Cessation Plan
If you smoke, quitting may initially feel like it causes you to gain weight as you fight to curb nicotine cravings. But once youve quit, it will be easier to be more active and you may find it easier to lose weight. Youll also be significantly more healthy.
Quitting smoking can be challenging, but you can work with your doctor to create a cessation plan thats right for you.
The main cause of abdominal weight gain usually boils down to eating more calories than you consume. But its not quite that simple. Other factors can cause fat to accumulate in the upper belly area, including:
Also Check: What Foods Irritate Stomach Ulcers
Keep Your Stress Situation In Check
Stress, like that which happens as a result of sleep deprivation, might mess with your weight. Unchecked tension or anxiety can drive you to eat more, especially when it comes to high calorie comfort foods.
Research also shows that high levels of the stress hormone cortisol may encourage your body to store fat around your middle. Warne JP. . Shaping the stress response: Interplay of palatable food choices, glucocorticoids, insulin and abdominal obesity.
Your plan: Seek out stress management techniques that work for your lifestyle.
If you dont have an hour to meditate or do yoga, thats totally fine. There are plenty of short-term, effective strategies for feeling calmer, such as journaling, connecting with friends, or just watching a funny YouTube video.
Workout 5+ Days A Week
If you are having trouble reaching your goals and losing the last few points, there is a strong chance that you need to do a little more work to get over the hump. This often means figuring out a way to burn a few more calories or eat a little less so that you can stay in a caloric deficit for a few more weeks.
If you are not working out five days a week, and are already being perfect on your diet, then you need to increase your energy output. This can come by way of increasing your step count or adding in another workout .
To be clear, you do not need to lift five days to lose weight, however if you are struggling to lose weight and are currently eating healthy, lifting only 2-3 days a week, and have a semi-active daily lifestyle, increasing your workouts to five days a week may give you the little boost you need.
Looking for the perfect workout program to help you lose the last few pounds?
Try using the Fitbod App, which will design a workout program based on your goals, schedule, and gym equipment to help you take your fitness to the next level. With over 600 movements and exercises videos, you can be sure to perform the movements correctly for optimal results. Take the guesswork out of your workouts.
Try 3 free workouts on Fitbod.
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Your ‘healthy’ Protein Shake Is Making You Put On Weight
There’s something that feels ever so virtuous about sipping on a protein shake post-workout to supercharge your efforts, but it could be doing you more harm than good.
“Protein powders that contain added sugars can drastically increase your daily calorie intake without you even realising,” warns Shivraj Bassi, founder of supplement brand Innermost. Look at the sugar content in your protein powder to make sure it’s not a secret saboteur.
Do Some Weight Training
The best way to lose weight is by lifting it. While, as nice as it would be, you can’t actually train your body to shave pounds off specific places, you can increase your full-body fat-burning potential by adding some resistance exercise to your routine. In a study published in Obesity, researchers at the Harvard School of Public Health found that men who stuck to a routine of just 20 minutes of weight training a day significantly reduced their risk of gaining belly fat as they aged when compared with men who did a comparable amount of aerobic exercise.
Also Check: What Makes Your Stomach Hurt
How To Get Rid Of Stomach Overhang
Summer is often the season where we feel more self-conscious about our bodies. The warmer weather brings with it the opportunity to wear less clothing clothes that would usually cover up areas of your body that you are not happy with such as your stomach.
Were all aware of the dreaded bikini fear before we head off on holiday and bare all on the beach often due to insecurities about our stomachs.
Go For High Intensity Intervals
Any type of exercise can help you torch more calories and burn more fat. But high intensity intervals can be particularly potent.
Why? Alternating between hard and easy seems to help keep your insulin levels lower. That can encourage your body to use up fat instead of squirreling it away in your cells for the future.
Youll also keep burning more calories even after you finish a workout. Best of all, you can turn almost any workout into HIIT.
Recommended Reading: How To Deal With Stomach Ulcers
How To Create A Caloric Deficit
To create a caloric deficit, you need to first understand the basic concept. If the number of calories you consume each day is equal to the number of calories you burn through activity, your weight will remain fairly stable, unless you have an underlying health condition affecting your weight.
If you want to lose weight or reduce body fat, you must consume fewer calories than you burn. You can do this by restricting your daily calorie intake, increasing your daily activity level, or both.
To lose one pound of fat, you need to burn about 3,500 extra calories through a caloric deficit. That means that if youre consistently burning 500 calories more than you consume each day, youll lose weight at the rate of about one pound per week.
Losing more than 1.5 to 2 pounds per week requires excessive calorie restriction, and is not recommended for most people.
Belly Fat And Heart Disease
For example, a study published in 2015 in the Journal of Clinical Endocrinology and Metabolism suggests that visceral fat is associated with higher triglyceride levels and lower high-density lipoprotein in men. The presence of excessive visceral fat was also associated with higher total cholesterol in men. High triglycerides, low HDL cholesterol and high total cholesterol are all major risk factors for heart disease.
Also Check: Do Stomach Ulcers Go Away
Tighten The Loose Saggy Lower Belly Skin
If the skin on your lower belly is flappy and loose after losing a lot of weight then there are some natural solutions you can use to tighten it back up. Now your skin is the biggest organ on your entire body and its biggest protein is collagen .
Collagen is like the structural support for your skin. It holds everything together nice and tight. Without collagen, your skin will slowly lose its firmness and strength . As we age our collagen production naturally goes down which is why we start to get more wrinkles, saggy skin, and age spots .
If youve been overweight for a long time then your collagen fibers were most likely damaged. This is why your lower belly is remaining loose and saggy. Your skin has lost its ability to snap back and retract. This is why losing the weight when youre younger gives you better results with losing the belly overhang.
But the good news is studies have found supplementing with collagen is very effective for improving skin elasticity . Taking collagen will help to plump and perk back up your loose saggy skin making it appear smoother and tighter .
I use and recommend Ageless Collagen since it contains all 5 of the right types of collagen you need for maximal results. I just toss a scoop in my daily protein shake and cant even taste that its in there.
Diet Tips: What To Eat To Get Rid Of Belly Fat And What To Avoid
Some people want to lose the sagging lower belly without exercise and just diet alone. And to some extent, you can control lower belly fat by controlling your diet alone. Female or male, here is how to get rid of belly fat fast without exercise. So, if you cannot get rid of belly fat, then these tips for losing belly fat will definitely help you reach your goals:
The Best Diet To Lose Belly Fat
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.
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.
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