Eat Several Smaller Meals
The real fat-burner method is to eat several smaller meals during the day, rather than three large ones. You want to eat several small meals within an hour of each other to maximize your metabolism. High-intensity interval cardio is a great way to achieve. This because of the increased rate of heart rate and fat-burning hormones produced during strenuous activity. You should be able to do the same amount of exercise for about sixty minutes with high-intensity cardio workouts. Rather than the usual thirty-minute session, you would use it for your normal cardio routine.
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
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.
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Embrace The Power Of Protein
Protein serves a dual role in helping you trim down belly fat by increasing muscle mass and metabolism, while also helping stave off hunger. Research shows that a higher-protein diet increases thermogenesis, which means you burn more calories. Further, eating protein leads to an increased feeling of satisfaction after the meal, often causing you to eat fewer calories later in the day. These High-Protein Breakfast Tacos are the perfect way to start your morning and will keep you feeling full until lunch.
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What Causes Belly Fat
What causes belly fat is a question asked by many people suffering from belly fat. The reason for this is that there is no single cause of belly fat, but there are a number of factors that contribute to its accumulation in the body. Read on to discover what these factors are and see how you can get rid of belly fat using the right methods.
Metabolism The more fat accumulation there is in the body, the slower the metabolism becomes. The most common of these causes of abdominal obesity is poor metabolism. People with poor metabolism of excess fat all-around their bellies, which causes them to look overweight irrespective of how thin they may appear to be. A slow metabolism also causes abdominal obesity because cortisol is released into the body when there is fat present in the body.
Cardio When cardio workouts are done regularly, the metabolism rate increases, and fat burning calories are burned in the process. However, this does not mean that weight loss occurs automatically. You need to do cardio workouts on a regular basis and increase the intensity level in order to lose weight. You also need to know that cardio workouts burn more calories than others. To lose weight in a short period of time, you should try to combine cardio and strength training exercises so that the total metabolic output is improved.
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Choose An Eating Window
What you eat is not the only way to successfully beat that belly, choosing when you eat may also be effective. Intermittent fasting involves cycling between periods of eating and fasting. Typically, fasters select an eating window, a time period of the day within which they eat all meals and snacks. This pattern of eating may have other benefits such as improving hunger signalling andinsulin sensitivity. The key to success is to select a time period that suits your lifestyle, but avoid eating too late in the evening because this can disrupt sleep.
Look At The Quality Of Your Sleep
Dont underestimate the power of a good nights sleep, too. Yes, it can help combat under-eye bags but, according to the University of Leeds, adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist.
Head to bed earlier and follow the WHhow to get to sleep guide to ensure a lack of shut-eye doesnt hold you back from losing belly fat.
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What Are The Health Risks Of Belly Fat
Belly fat is among the most dangerous types of fat. It increases the risk of developing heart disease, type 2 diabetes, cancer, and premature death. The drop in estrogen levels at menopause can increase your levels of cortisol, a stress hormone that results in buildup of belly fat. Moreover, stress caused by dieting can also increase cortisol levels, resulting in no change in belly fat even with calorie restriction!
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.
‘The key to continually improving and losing belly fat is to scale up your workouts every week. Incrementally increase the intensity and load of your workouts, and you will soon see improvements to your fitness,’ says Hughes.
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Take A Brisk Walk Before Breakfast
Before sharing the Zero Belly Diet with the world, I used a 500-person test panel to field-test my plan. Panelist Martha Chesler incorporated morning walks as part of her Zero Belly program and saw results right away. “I saw changes immediately,” she reports. In less than six weeks on the program, Martha dropped reached her weight loss goals by combining the Zero Belly Foods with a pre-breakfast walk.
This morning ritual works on two levels. First, a study found an association getting between early morning sunlight and having a lower BMI. Researchers speculate that the morning light helps regulate your body’s circadian clock. Throwing off your internal clock might alter how your body processes food and lead to weight gain. But what really stunned Chesler was the improvement in her cardiovascular ability. Before starting the Zero Belly Diet, Chesler’s heart rate would typically soar to 112 beats per minute within moments of starting her exercise bike workout. “After the first week and a half I could not raise my heart rate over 96 bpm with the same workout,” she says. “It was great to see a change in the mirror, and even better to know good things were happening that I couldn’t even see.”
Impact Of Belly Fat On Mens Health
If you are sporting a lot of belly fat, you are living with a ticking time bomb to your health. It is normal for the body to hold onto an acceptable amount of body fat to cushion organs and provide energy in times of need. However, unless you plan on playing the role of Santa Claus year-round, its critical to reduce excess fat on your abdomen and waistline. Your life may depend on it.
Some men may have a genetic disposition that causes their bodies to hold onto excess fat or become obese. But, typically, it is changeable conditions beyond age and genetics that contribute to a beer belly. Make an effort to get sufficient physical activity to tone muscles, get your heart rate up, and boost metabolism. Consider taking supplements for weight loss, eating fat-burning foods, and reducing overeating and binge drinking.
Common health problems associated with excess belly fat include the risk of stroke, heart disease, type 2 diabetes, poor digestive health, an imbalanced gut microbiome, increased stress, and reduced immunity. Toning your abs, shedding fat, and managing your waistline goes beyond aesthetics.
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Get More Rest No Really
Speaking of the stress-hormone cortisol, it also likes to make an appearance when you don’t get enough sleepyes, not only is your sleep-deprived state adding pounds of fat to your waistline, but the cortisol will then further disrupt sleep, creating yet another vicious cycle of cortisol and belly fat. “High cortisol is associated with obesity, as well as depression, anxiety and other stress-related mood disorders,” says Dr. Michael Breus, Ph.D. “We’ve got more work to do to better understand the mechanisms by which cortisol affects sleep. It is already clear, however, that disordered sleep and out-of-balance cortisol frequently go hand-in-hand. Tending to sleep problems is one important way to help bring cortisol levels back into line while improving your nightly rest and lowering your risk for illness, both physical and psychological.”
Manage Stress That Causes Stress Eating And Other Health Issues
It’s hardly a secret that stress eating is a thing, but keeping your stress levels low is a top priority for healthy weight management. As noted previously, stress hormones like cortisol may contribute to belly fat. “When the hormone cortisol is chronically elevated, one might note sleep disturbance, weight gain, muscle weakness, brain fog, mood swings, anxiety, and fatigue,” explains Dr. Akhunji.
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Chill Out And Lose Fat
We don’t want to stress you outbut did you know stress is making you fat? Unfortunately when we get stressed, our bodies produce cortisol, and this can lead to fat build up around the belly. What makes it even worse is the more fat there is around the abdomen, the more cortisol is produced, creating a terrible chicken-and-egg situation. “Since abdominal fat also tends to increase cortisol levels, this can lead to a vicious and unhealthy cycle, especially in women,” says the American Institute of Stress. “There is little doubt that increased stress and/or cortisol can cause increased abdominal fat and weight gain.” Want to learn how to deal with stress in a healthy way? Here are some scientifically proven methods of stress-relief.6254a4d1642c605c54bf1cab17d50f1e
Cut Back On Carbs Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome .
You dont have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat .
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .
SUMMARY
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
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Execute Exercises That Target Belly Fat
If you want to blast fat away, you have to keep it moving. Get fit and flatten a beer gut by regularly exercising your upper and lower abs, obliques and strengthening your core. Make the time to practice belly crunches, planks, bear crawls, leg lifts, and other critical exercises to build muscle and burn calories.
Stick To Portion Sizes
Americans love big portions! It has been clear for years that increasing portion sizes, at restaurants and at home, have contributed to weight gain in both adults and kids. It can be confusing to know what a portion size should be, especially when youre eating from a large container of really tasty food. Learning what an appropriate portion of various foods looks like can help you avoid eating excess calories. And serving those portions in smaller containers can help you feel more satisfied with a smaller amount really!
Dealing with belly fat can be frustrating, but if you implement the strategies above, they can add up to some real results and serious health benefits. Youve got this!
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What Is Abdominal Fat
There are different types of abdominal fat. The type you find just below the skin, which is called subcutaneous fat the one within the skeletal muscles and the visceral fat, which is packed between your abdominal organs. We refer to visceral fat as belly fat, beer belly or more scientifically, intra-abdominal fat.
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.
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Vertical Leg Crunch Exercise:
This exercise includes a lot of muscle strengthening. The vertical leg crunch and the regular crunch exercise are both quite similar, except in the vertical leg crunch. The legs have to be kept straight. It increases the intensity of the workout as well as strengthens the abs.
Put your hands behind your head and lie down on a plane surface. Cross your knees and stretch your legs: flex abs to lift your head and shoulders off of the floor. Again lay back and keep your legs extended in the air- exhale while doing the flex, inhale while you lay back. This exercise will make your leg muscles stronger and help you burn belly fat.
So How Do I Reduce My Belly Fat
If you want to reduce your belly fat, youll need to burn more calories than you consume, and eat the right kinds of food. Here are my suggestions on what to eat.
- Make sure you eat a balanced diet. Try to eat at least five portions of fruit and veg each day, and include higher-fibre starchy foods in meals.
- Have some reduced-fat diary or soya drinks fortified in calcium.
- Eat more beans, pulses, fish and eggs.
- Eat small amounts of unsaturated oil.
- Drink six to eight glasses of water each day.
- Avoid adding salt or sugar to your meals.
And finally, cut out sports drinks, sugar sweetened drinks and other foods that have a lot of added sugar in them. Be aware that low-fat options might have high amounts of added sugar in them.
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What Causes A Beer Belly In Men
If you want to know how to lose belly fat for men, you need to know what triggers a beer gut in the first place. The following factors can lead to a hardened, rotund abdomen and excessive weight gain in men.
- Drinking carbonated beverages
- Aging
- Smoking
When there are multiple contributing factors to an extended abdomen and waistline, there is an increased risk of suffering cardiovascular health problems, stroke, type 2 diabetes, and obesity. Sometimes genetics is a significant reason a man quickly gains a beer belly and has difficulty getting rid of it. Reducing the visceral fat accumulated over the intestines and liver is vital to creating a flattering gut.
Flavor Your Food With Garlic
A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the metabolism-boosting spicy recipes and watch those pounds melt away.
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Top 5 Foods That Help Burn Belly Fat
Eating healthy is one of the easiest yet effective ways to stay fit and burn fat. However, in the case of belly fats, there are several food items that one can include in their diet to get an adequate amount of energy and lose the desired amount of unwanted calories. Some of the items are: