Embrace High Intensity Exercise
One way to target lower belly fat is to engage in high intensity exercise a couple times a week. But keep in mind that high intensity is a relative term and will be different from person to person. “The key is to create intervals for yourself so that you’re getting your heart rate up high several times during your 30- to 40-minute workout,” Pelc Graca says. “This could mean a HIIT workout, a jog to fast run interval workout, a slow walk to brisk walk interval workout, or any other exercise modality you prefer.”
Give Intermittent Fasting A Shot
Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting.
Research shows that intermittent fasting may help enhance both weight loss and fat loss.
One review looked at the effects of intermittent fasting, including alternate-day fasting a method that involves alternating between days of fasting and eating normally.
They found that alternate-day fasting over a period of 312 weeks reduced body weight by up to 7% and decreased body fat by up to 12 pounds .
Another small study showed that eating only during an eight-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training .
There are several different types of intermittent fasting, including some where you eat only on certain days of the week and others where eating is restricted to specific hours of the day.
Popular types of intermittent fasting include Eat Stop Eat, the Warrior Diet, the 16/8 method and the 5:2 diet.
Find a variation that fits in with your schedule and lifestyle and dont be afraid to experiment to find what works best for you.
Summary Intermittent fasting has been shown to reduce body weight and body fat and may help preserve muscle mass when combined with resistance training.
So No There’s Not But Here’s What You Can Do
1. Start simple
Typically there are many things you may need to improve to lose belly fat. But start by focusing on changing or improving just one thing. Then, once you conquer that first objective, you can move on to the next thing, and so on.
2. Target sugar
One good place to begin improving your food choices is to eliminate sugary drinks and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat thus when you’re juicing fruits, you’re removing the fiber, leaving pure sugar. So one quick fix, a very concrete fix, would be eliminating sugary drinks.
Replacing sugary beverages with water will help dramatically cut down your sugar intake, and then once you’ve taken that step, you can figure out how to cut down on foods that are high in sugar.
If you have a sweet tooth and need to put that final accent to your meal, eat an apple, melon or fresh berries. Just remember, fruit is not a substitute for vegetables.
3. Go Mediterranean
The popular “flat belly diets”embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
4. Front-load your meal
5. Commit to a physical lifestyle
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How To Lose Belly Fat Dont Skip Meals
Skipping even one meal can lower your ability to lose belly fat. I know you may think by skipping a meal you are consuming fewer calories and therefore the weight should come off faster, but it will make weight loss that much harder. So stop skipping meals and just eat smarter.
If youre trying find out how to lose belly fat, its far better to incorporate some of the 10 best foods to burn belly fat from above Starving yourself will only cause you to binge and likely gain more belly fat than you had before.
Increase Your Iron Intake
Iron is an important mineral that has many vital functions in the body.
As with other nutrients such as iodine, a deficiency in iron may impact the health of your thyroid gland. This small gland in your neck secretes hormones that regulate your metabolism .
Multiple studies have found that low levels of iron in the body may be associated with impaired thyroid function and a disruption in the production of thyroid hormones (
Unfortunately, many people dont get enough iron in their diets.
Women, infants, children, vegans and vegetarians are all at a higher risk of iron deficiency.
Be sure to incorporate plenty of iron-rich foods in your diet to help meet your iron needs and maintain your metabolism and energy levels.
You can find iron in meat, poultry, seafood, fortified grains and cereals, leafy green vegetables, dried fruits and beans.
Summary A deficiency in iron may be associated with impaired thyroid function and can cause symptoms like fatigue and shortness of breath. One study found that treating iron deficiency aided in weight loss.
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Food That Causes Belly Fat
Belly fat is the most difficult kind to get rid of and keep the body well-maintained. There are some foods might be to blame to store the fat in the belly. The alcoholic drinks, sugar, soda, chewing gum, foods that are high in sugar, fast food, mayonnaise, fried foods, ice cream that makes you bloat can cause belly fat and stored the stubborn fat in your stomach even you are doing proper exercise. Moreover, it also helps to gain more weights and hard to lose it.
Try to reduce those foods that cause the belly fat. And have a healthy eating plan to your daily routine.
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.
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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.
Stop Drinking Sugary Drinks
If there’s a hierarchy of sugary goods, then sugary drugs would sit even higher than sugary foods. However, even a small change to your habits here can make a big difference. That was proved in a study by researchers at Virginia Tech, which looked at the benefits of replacing just one sugary drink with water.
“We found that among US adults who consume one serving of sugar-sweetened beverages per day, replacing that drink with water lowered the percent of calories coming from drinks from 17 to 11%,” said study author Kiyah J. Duffey. “Even those who consumed more sugary drinks per day could still benefit from water replacement, dropping the amount of calories coming from beverages to less than 25% of their daily caloric intake.”
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Meal Planning Works In Losing Belly Fat For Two Reasons:
- Your time is valuable you wont want to waste it later by scrapping all your meal planning work.
- When you know you have a nice dinner planned, youll be less likely to go through a drive through on the way home!
Try the Lose Weight By Eating meal planner here. Use it to lose belly fat faster!
Planning your meals in advance will help you stick to plan. Its one of the great burn belly fat exercises to burn that belly fat.
Find the best diet to lose belly fat below
How To Lose Stomach Fat With Other Exercises
Ab exercises will also help you lose belly fat and help you keep that tummy tone as you lose the weight. We are a huge fan of core and ab exercises here at Lose Weight by Eating, and consider them the best exercise to lose belly fat.
Not only to they help you tone up fast, they also strengthen your back, fix your posture and help you lose belly fat!
We also love yoga, hula-hooping and the good standby Abs of Steel videos, and trust me the outfits in the 1990s video will increase the cardio aspect just from laughter alone!
There are also a slew of videos online, find one you love and can stick to every few days and youll be toning as you shed the unwanted belly fat.
You dont have to work out for long periods to burn belly fat. Adding just 15 minutes of any exercise can help you burn that belly fat.
More tips on how to burn belly fat fast below
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Why Is My Upper Stomach Bigger Than My Lower
Most people have trouble getting rid of their stubborn lower belly fat rather than their upper stomach fat. But in some their upper ab fat can be harder to burn off than their lower.
The reason for this is primarily due to genetics. We all have a particular shape to our body its what makes us uniquely different from one another. For example, some people might be predisposed to having an apple shaped figure, whereas others are more likely to be pear or hourglass-shaped.
Here are all the possible reasons why your upper stomach continues to bulge out:
- genetics
- bloating
- water retention
So there are quite a few factors that could be causing the excess fat to build upon your upper abdomen. If your goal is to lose higher belly fat, then its going to be critical to make sure you address all if not most of the above list.
Otherwise, itll be hard to get rid of the excess fat in your higher belly region under the boobs. And with more weight gain, the more likely you are to keep building onto the upper stomach fat.
Ignore The Best Exercises For Belly Fat Belly Fat Exercises And Exercises To Lose Belly Fat
Think smashing out crunches every day will get you abs like J.Lo? Think again. ‘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 high 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.’
Cardio workouts to lose belly fat
- This 28-day plan by Alice Liveing will teach you the basics of strength training, helping you to build lean muscle with foundation moves.
- Or, this four-week Kayla Itsines workout plan incorporates HIIT to burn fat and tone muscle.
- PT Gauri Chopra’s four week HIIT plan will help to burn fat efficiently and increase your stamina and muscular endurance.
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Track Progress In A Healthy Way
‘Remember that scales dont take into account muscle mass so the best way to check your progress is by taking pictures,’ says Belalij. ‘Take them in the morning under the same lighting and compare your physique each week. If you check your belly in the mirror every day, chances are you wont notice any differences, which could be disheartening.’
If you do prefer to go by numbers, invest in a set of smart scales but only weigh yourself once a week.
Aubrey Bailey Pt Dpt Cf
If you’re looking for super quick ways to lose belly fat, you may be one of the millions of people carrying around extra weight in your midsection or you may just want to look better in your jeans. Either way, you can trim down fast by pairing efficient exercise techniques with a smarter diet.
Video of the Day
It really does boil down to those two things. However, if you are looking to achieve the results you desire in a shorter time frame, there are proven methods that bring about faster results.
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We Have 3 Free Weight Loss Plans All Which Incorporate Most Of The 10 Tips Below
All three of the above plans will help you lower belly fat so you can get the flat stomach youve been working for.
You can burn that belly fat by slightly modifying your diet. The above diet to lose belly fat are free!
Below you will find 10 ways to lose belly fat including some flat stomach workouts!
You Haven’t Got The Right Exercise Balance
With all the different tips out there, it can be tricky to understand exactly which exercises work the best. “HIIT is great for fat burning and will get your heart rate up, but Id also recommend including strength and resistance exercises too,” shares Dr Luke. “Try lifting weights, using resistance bands or using the weight machines at the gym as these will increase your metabolism to help with weight loss, and increase your muscle strength. Its important to mix-up your whole-body workouts so you dont get bored.”
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Muster Up The Mustard
Eating 1 teaspoon of mustardfor a mere 5 caloriescan increase metabolism by up to 25 percent for several hours, according to researchers at England’s Oxford Polytechnic Institute. Smear some of the spread onto turkey sandwiches, burgers, and hot dogs, brush some onto a fish fillet before baking or use it as a meat marinade. Since eating protein can boost your calorie burn too, combining them is a fat-frying double whammy!
Thin People Have It Too
Even if you’re thin, you can still have too much visceral fat.
How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.
Visceral fat likes inactivity. In one study, thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat.
The key is to be active, no matter what size you are.
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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.
Eat Plenty Of Protein
The easiest change you can make to your diet to lose belly fat is to eat enough protein. There are several reasons for this. Increasing your protein intake increases satiety. In most cases, if youre not hungry, you wont eat. Therefore, increasing satiety can result in effortless weight loss.
Moreover, eating enough protein throughout the day ensures you maintain your metabolically active mass even when you eat at a calorie deficit. If you push your muscles to failure through resistance training, you can even build muscle while burning belly fat by eating enough protein. Bio-available protein sources include legumes, dairy products, game meat, eggs, and lean seafood.
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Move Your Body Everyday In Any Way You Can
Daily movement is not only healthy, but typically makes you feel better, too. Make sure to move your body in some shape or form every single day, and remember that this exercise doesn’t necessarily require a trip to the gym. It can be anything from walking a certain amount of steps to taking the stairs instead of the elevator. “If you’re looking to burn more calories than you consume, you need to get yourself moving at least once a day,” Pelc Graca says.