Cardio + Strength Training
The only caveat is that your weekly routine should include both âaerobic exerciseâ and âstrength trainingâ. Aerobic exercise burns calories while you’re doing it, but strength training builds lean muscle mass, which increases your resting metabolism so your body burns more calories all day long. They’re a winning combination for burning lower belly fat.
According to the Physical Activity Guidelines for Americans, adults should get a minimum of 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, or 75 minutes of vigorous aerobic exercise, such as running, each week. But for even more belly-fat-burning benefits, you should aim for 300 minutes of moderate intensity or 150 minutes of vigorous cardio each week.
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In addition, the Physical Activity Guidelines recommends strength training all your major muscle groups twice a week. Whether you do body-weight exercises at home or you go to the gym, perform exercises that target your chest, shoulders, back, arms, core and legs. Focus on moves like squats, lunges, pushups, pull-ups and rows â compound exercises that work multiple muscle groups at one time. These give you more bang for your buck and help you get more done in a shorter period of time.
Avoid Sugary Refined Foods And Drinks
A high consumption of beverages like carbonated soft drinks, sports drinks, specialty coffee drinks, and sodas is associated with weight gain because of the excessive added sugar content.
Alcohol is considered a sugary drink too. Heavy drinking, or drinking more than seven times per week, increases the risk of weight gain and obesity. Beer, which is high in calories and carbs, is related to overall weight gain. You may have heard the term “beer belly,” though the idea that beer only puts fat around your waist is largely a myth. However, overall weight gain can result in more belly fat.
Try switching to flavored seltzers or add fruit and herbs to your water. When you’re exercising, replenish your minerals with electrolyte drink packets instead of sugary sports drinks.
You Consume Sugary Foods And Drinks
A ten-week study was done on overweight and obese people who consumed 25% of their calories as fructose-sweetened beverages . The study aimed to assess the relative effects of dietary sugars during sustained consumption in human beings. The people experienced a decrease in insulin sensitivity, as well as an increase in belly fat .
The reason for the increase in belly fat is that taking fructose in high amounts can reduce fat-burning properties in people and your metabolism. Reduced-fat burning properties and metabolism will result in your body not being able to burn most of the calories you consume, and as a result, the extra calories are stored in the stomach leading to lower belly fat.
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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 the best way to lose belly fat and belly fat exercises to add in to your routine. Basically everything you need to know about how to lose stomach 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
Are Men Or Women More Prone To Belly Fat
There is no clear answer when it comes to who is more likely to store excess fat in their bellies. However, studies have shown that men are more likely to carry extra weight around their midsection, while women are more likely to store it in their hips and thighs. This may be due to differences in hormones and body composition.
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Research Shows Losing Weight Leads To Heart Health
A diet thats low in fat and carbohydrates can improve artery function,according to a 2012 study by Johns Hopkins researchers. After six months,those on the low-carb diet had lost more weight, and at a faster pace. Butin both groups, when weight was lostand especially when belly fatshrankthe arteries were able to expand better, allowing blood to travel more freely. The studyshows that you dont have to cut out all dietary fat to shrink belly fat.For heart health, simply losing weight and exercising seems to be key.
Try High Intensity Interval Training
High intensity interval training is a type of exercise that usually involves performing intervals of very intense activity, such as sprinting, rowing, or jumping, with short breaks in between.
This method of exercising helps your body burn more fat and temporarily increases your metabolic rate, even after youve finished your workout (
How much protein you need depends on many factors, such as your age, sex, and activity level.
For an easy way to meet your protein needs, be sure include a good such as meat, fish, poultry, eggs, tofu, or legumes in every meal.
High protein diets may increase your metabolic rate, reduce your appetite, and help you retain muscle mass during weight loss.
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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.
Eat Plenty Of Soluble Fibre
Soluble fibre forms a gel with water that slows down food as it passes through your digestive system. This type of fibre promotes weight loss as it helps you feel fuller for longer thereby preventing unnecessary food intake.
If youre planning to switch to a high fibre diet, remember to do it gradually to give your body time to adjust. Abdominal discomfort, cramps, and even diarrhoea are common side effects if you ramp up your fibre intake too quickly.
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Your Hormones Are Out Of Whack
Did you know hormones play a role in fat distribution? “A reduction in estrogen for women and testosterone for men, particularly as we age, can trigger the redistribution of fat to the stomach,” Clarissa explains.
Additionally, certain hormonal imbalances such as PCOS can increase the risk of insulin resistance which can lead to an increased production of fat cells. Eating a diet that is high in refined carbohydrates, sugars and alcohol can increase our insulin levels which promotes fat storage, increase the risk of fatty liver, all resulting in a higher incidence of weight gain around the stomach. If you are concerned about hormonal imbalances, book an appointment to speak to your GP.
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.
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Losing Stubborn Belly Fat Naturally
Now there are two main kinds of fat you need to know about. Visceral fat is the deep fat thats inside your body . People who carry a lot of visceral fat tend to look like they have a basketball in their stomach. Their tummy pooches outwards from their body because they have so much visceral fat.
Those who have excess subcutaneous fat are way better off than those with visceral fat. This is the fat thats right underneath your skin that you can pinch with your fingers . When youre getting your body fat measured with skinfold calipers theyre measuring the fat underneath your skin. This is usually the most stubborn to lose and can cause a hanging belly. You most likely have subcutaneous fat that youre trying to lose.
Visceral fat isnt only unappealing visually but it also surrounds and places stress on your internal organs . Those with visceral fat are more likely to suffer from serious diseases like heart disease and diabetes . Youre more likely to become insulin resistant with excess visceral fat . But those with visceral fat lose this fat first compared to subcutaneous fat.
You’re Consuming Too Much Sugar
“If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy coca cola and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder,” Dr Luke reckons. He also explains that while whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. “Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label”, he warns.
Plus, cutting back on the amount of simple carbohydrates you eat, like pasta and bread, and substituting for healthier alternatives, like courgetti, could help with weight loss. “It wont be easy, but by dropping your overall carbohydrate intake , you will have the best chance of tackling your belly fat,” shares Dr Luke.
However, Emily has a slightly different take on this one. She explains that, while Dr Luke isn’t wrong in saying that, nutritionally speaking, the above foods aren’t as nutritionally-dense, they won’t ultimately affect weight loss if you’re still maintaining a calorie deficit. “I’m a big believer that you don’t need to cut out foods or become consumed with ‘good’ and ‘bad’ labels when it comes to your nutrition,” she shares.
See, you don’t have to cut out the foods you love. It’s all about moderation.
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You Drink Too Much Alcohol
Alcohol is drunk in all parts of the world, and it is actually not a bad thing when taken in moderation. When you take alcohol in high amounts, it increases the risk of inflammation, liver disease, and other health conditions. Belly fat is not referred to as a beer belly for no reason. Alcohol is known to suppress fat burning in our bodies. In addition to that, the excess calories from alcohol are usually partly stored as belly fat .
Men who consume more than three drinks in a single day have an eighty percent more likelihood of growing a beer belly than men who consume less alcohol. If you drink too much alcohol, a good way of dealing with your love handles might be by reducing your consumption of this beverage.
Lose Weight With Friends
If you struggle to lose weight on your own, consider making it a team effort. According to a study published in the journal Obesity during a 12-week, team-based weight loss competition, getting encouragement from teammate increased the odds of achieving clinically significant weight loss by 20%.
“In our study, weight loss clearly clustered within teams, which suggests that teammates influenced each other, perhaps by providing accountability, setting expectations of weight loss and providing encouragement and support.”
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Track Your Food Intake
When youre trying to lose weight, it can be helpful to monitor your food intake.
There are several ways to do this, but the most popular and effective options involve counting calories or keeping a food diary .
You do not have to do this all the time, but it may be good to keep track of your intake for several days in a row every few weeks. This will make you more aware of your calorie intake and allow you to adjust your eating patterns if needed.
Here are five free apps or websites that can help you easily keep track of your nutrient and calorie intake.
Monitoring your food intake once in a while may help you lose weight by making you more aware of your calorie intake.
Garlic And Lemon Juice
Garlic is known immensely to be good for the cardiovascular system. However, garlic is also an excellent fat burner to lose belly fat. Garlic has anti-obesity properties and inhibits the process of adipogenesis . It stops the production of fat cells in the body.
Mix lemon juice with water. Chew 3 to 4 raw garlic cloves and then drink lemon water. Follow this procedure every morning on an empty stomach for best results
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How Long Does It Take To Lose Belly Fat
As mentioned, anyone wondering how to lose belly fat fast isn’t alone, but this isn’t always realistic, and almost always not sustainable. It plays out differently for every single person. Our genetics, age, lifestyle, stress and sleep all play a role in how fast we lose belly fat the same goes for all body fat actually.
It’s not about trying to lose belly fat in a week or lose stomach fat fast it’s about sticking to a pace that keeps you trucking on. For most people, the best way to lose belly fat looks like an 80/20 split of healthy habits and ones that are, perhaps, more fun than functional.
Read our complete guide on how long it takes to lose weight.
Belly Fat Burning Exercises
Most trainers are quick to tell you that spot reduction is a total myth. But the truth is you can tone the area and encourage fat loss to it with the right kind of exercise.
A study by the American Journal Of Physiology Endocrinology and Metabolism found the breakdown of fat tissue is greatest next to working muscles. The problem is that this fat loss was very small.
The best thing you can do to target your belly fat with exercise is to combine HIIT workouts and specifically targeted exercises for your abs.
For my list of the 10 best lower ab exercises check out my other blog post.
Without a doubt, intense exercise will be best to get rid of stubborn lower belly fat. Having a spike in catecholamine after your workout will help your body target your stubborn belly fat.
For this High-Intensity Interval Training is the best. Studies have found HIIT training to be up to 9 times more effective than traditional slow-go cardio for fat loss.
But second to HIIT doing cardio will also help with your belly fat.
Resistance training and HIIT workouts will also help to cure the skinny fat high body fat percentage problem too.
For the best belly fat burning workout plan check out The Flat Belly Formula system.
It contains a full 16-week exercise program with workouts that are less than 30 minutes thatll burn the maximum amount of fat.
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