Why Abdominal Obesity Is Dangerous To Health
You should be aware that abdominal obesity often goes hand in hand with high blood pressure. In such a situation, it is necessary to see a doctor who specializes in heart diseases. Maintaining your blood pressure at the proper level is a priority.
There are many more health risks associated with abdominal obesity. Some of them are:
- type 2 diabetes,
- myocardial infarction
That is why it is very important to learn how to lose the belly fat. Notice that it is never too late to change. The weight loss process can be started even after the age of 60 it all depends on your willingness and will.
Consistency Is The Key
Exercise and diet consistently until you get to the body size that you desire. Set a time when youll do all the exercise routines assigned to you. Be sure to eat on time and only in the right quantities. Perform all of these regimens religiously everyday and you will soon be on your way to a six-pack abs.
It is not too easy for you to answer the question how to get rid of belly fat fast. But by following these tips, you are taken towards the faster route. Of course you will also have to use some weight loss pills for you to do it easily. Shed off fats around your belly and enjoy your new, perfectly trimmed body.
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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.
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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Avoid Trans Fat & Hydrogenated Oils
Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with these healthy fats.
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Focus On Certain Healthy Foods
There are several foods that you may wish to include in your diet to combat water retention.
Potassium-rich foods are often recommended, as potassium can help balance sodium levels and increase urine production, helping you drop excess water .
The following foods and herbs are often recommended by alternative practitioners to drop water weight. Some clinical evidence supporting their use:
- Corn silk (
- 39 ).
Although bloated belly is usually not caused by water retention, you may also wish to limit or temporarily remove foods that may cause bloating.
These include highly processed foods, foods with lots of fiber and sometimes beans and dairy. You can also try sticking to low-FODMAP foods for a while to see if that helps.
Summary Certain foods and herbs can act as diuretics and reduce water retention. Combine them with easily digestible foods that dont cause bloating or intolerances.
Follow A High Protein Diet
Eating more protein-rich foods may help reduce your appetite and increase fat burning.
In fact, multiple studies have associated eating more high quality protein with a lower risk of excess body fat and obesity (
Try adding a few servings of high protein food to your diet each day. Protein-rich foods include meat, seafood, eggs, legumes, tofu, and dairy products like milk, cheese, and yogurt.
Eating more protein may be associated with a lower risk of belly fat. Plus, it may decrease appetite, lower calorie intake, and preserve muscle mass.
Going to bed a bit earlier or setting your alarm clock a little later is a simple strategy to help you reach and maintain a healthy weight.
In fact, several studies associate sufficient sleep with weight loss.
One 10-year study linked sleeping fewer than 6 hours per night to a higher risk of obesity among young women .
Another small study showed that getting 1 less hour of sleep per night led to less fat loss in people following a low calorie diet, compared with a control group .
Other research indicates that a lack of sleep may contribute to alterations in hunger hormones, increased appetite, and a higher risk of obesity .
Although everyone needs a different amount of sleep, most studies tie at least 7 hours of sleep per night to the most benefits for weight management and overall health .
Getting enough sleep may help reduce your appetite and hunger levels, as well as lower your risk of weight gain.
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Think Eating Plan Not Diet
Ultimately, you need to pick a healthy eating plan you can stick to,Stewart says. The benefit of a low-carb approach is that it simply involveslearning better food choicesno calorie-counting is necessary. In general,a low-carb way of eating shifts your intake away from problem foodsthosehigh in carbs and sugar and without much fiber, like bread, bagels andsodasand toward high-fiber or high-protein choices, like vegetables, beansand healthy meats.
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.
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Say Yes To Protein Diet And No To Trans Fat
You should avoid eating trans fats such as margarine, packaged foods, spreads, etc. as much as possible. Trans fat is usually added to unsaturated fats via the injection of hydrogen, e.g., soya bean oil.
These fats are notorious for increasing belly fat and can also initiate severe health problems such as inflammation, heart diseases, and insulin resistance.
So, make sure you read food labels on products before you buy them to be sure that the ingredients are free of trans fat.
Increase your intake of protein as this initiates the discharge of a hormone that creates a feeling of fullness. This PYY hormone induces fullness, lowers appetite, and balances your metabolic rate.
High protein diet also helps to maintain your muscle mass as you strive to lose excess belly fat.
Your Body Needs Some Belly Fat
If the human body contains abdominal fat, it is for the simple reason that it is essential for the body. Indeed, subcutaneous fat is a physiological energy reserve. This layer of fat is useful because it is especially from this area that the sugars needed by the body will be drawn outside of meals. Everyone in good health needs it to live. It should therefore not be completely suppressed.
However, while some belly fat is necessary, an excessive amount is bad for your health and can lead to several diseases.
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How To Lose Belly Fat Fast
Right, by “fast”, we’re going to have to assume you are looking for answers to how to lose belly fat efficiently and safely. That’s the only way we know how to do things at WH and the only way we plan on doing things, too.
One way to make sure you’re as dialled into your belly fat loss journey as possible is to get more granular with your nutrition. Now, ifyou’re already familiar with counting calories, listen up this is how to fine-tune your fat loss efforts to focus on how to lose belly fat in particular. It’s known as learning how to count and calculate your macros.
“Counting macros” is a diet technique to make sure you’re eating the right amounts of each macronutrient protein, fat and carbohydrates. By tweaking the volume of each you can make your fat loss efforts more efficient.
How? Well, each macronutrient plays a different role in keeping our bodies ticking over. In broad strokes: protein helps to build and maintain muscle tissue, carbohydrates provide fast and slow-release energy and healthy fats support hormone function.
Tweaking the volumes you eat can help build muscle and lose body fat more efficiently, as well as allowing you to re-incorporate some of your favourite foods. Because you’re looking at what makes up what you eat, foods that are less nutrient-dense can be incorporated . All you’ll need to do is work out how that impacts the rest of your day.
Ramp Up Your Cardio Exercise
You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.
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You’re Expecting A Quick Fix
Dr Luke explains that it’s easy to become impatient and frustrated when you’re trying to lose weight and haven’t seen the results yet. “But be realistic,” he encourages. “You won’t see results overnight. Your brain’s wiring plays a huge part in resisting changes in lifestyle, and it takes time to establish new habits up to 12 weeks. Stick with it for at least eight weeks and you should notice a change.”
Emily agrees, further emphasising that progress takes time. Disappointed that your progress looks a little different to someone else’s? Remember, one of the biggest misconceptions when trying to lose lower stomach fat is that a flat stomach, or ab definition of any kind, looks the same on everyone.
“Major spoiler they don’t! Id try to avoid chasing the perfect set of abs and instead focus on striving towards a strong core whatever that looks and feels like for you. Remember, even if we all trained the same, we wouldnt all look the same,” she points out.
Choose Soluble Fibre Foods
Stay clear of processed sugars and complex carbohydrates. Instead, try and include plenty of soluble fibre foods such as flax seeds, avocados, blackberries, and Brussels sprouts.
This is because soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
It helps you feel fuller for longer, so you end up eating less and not snacking excessively.
What Is Belly Fat
First things first. Before we talk about how to get rid of belly fat or how to lose belly fat, its important to know exactly what belly fat is.
‘Belly fat or abdominal fat is the subcutaneous fat that sits around the waist and provides a store of energy, and also protection and heat, for the organs,’ says Tarik Belalij, personal trainer and nutritionist at Everyone Active Becontree Leisure Centre.
‘Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surrounds the organs that can be the most dangerous type of fat leading to heart attacks and diabetes.’
How do you know if youve got this type of fat situation going on? ‘Excessive visceral fat is what causes the “beer gut” , pushing the stomach out from the inside,’ Belalij says. So, to reiterate, were not talking bloating, which comes and goes, we’re talking about actual belly fat tissue.
Slash Calories By Adding Oil
Great news for carb-loving weight watchers: There’s an easy, natural way to make rice less caloric and, oddly enough, it involves adding fat. After numerous rounds of testing different rice varieties and cooking methods, researchers from the College of Chemical Sciences in Sri Lanka found the best way to cook rice. Their calorie hack works on two levels: Cooling the hot rice changes the nature of starch into a form that resists being broken down, and the added fat acts as a barrier against rapid digestion.
So what should you do? Boil a pot of water and drop a teaspoon of coconut oil. Add half a cup of non-fortified white rice and cook it for about 40 minutes. After cooking, stick it in the fridge for 12 hours. Rice cooked this way had at least 10 times the resistant starch and 10-15% fewer calories than normally prepared rice and researchers think that with certain kinds of rice, the method could cut calories by 50-60%. The best news: the low-carb hack is safe for leftovers, as reheating the rice didn’t affect the resistant starch levels.
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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.
Do Not Exceed The Recommended Caloric Value
The caloric content of the diet plays a major role in any problem with losing weight. The rule is simple if you consume more calories than you burn during the day, the excess energy generated in this way will be stored in the body in the form of adipose tissue. For most people, it will be visible first of all on the belly, which is quickly covered with an additional layer of fat.
People who want to avoid a protruding stomach should be careful that their diet does not exceed their recommended caloric value. For each person, the daily caloric requirement may be slightly different, because it depends on factors such as weight, gender, age, and the level of physical activity during the day.
The caloric demand can be easily calculated using ready-made calculators available on the Internet or by going to a consultation with a dietitian who will best advise you on this matter.
People who are already struggling with overweight and obesity should consume fewer calories than their daily requirement. In this way, they will create a negative energy balance, which forces the body to draw energy from the reserves in the form of adipose tissue. As a result, you start to lose weight, also from the abdominal area.
A safe calorific value on a reduction diet is the total daily requirement reduced by 500 kcal it is a caloric deficit that allows you to quickly notice the effects of the diet, and at the same time allows you to lose weight without the yo-yo effect.
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