How To Lose Belly Fat: 22 Effective And Scientifically
Weve looked at the studies and consulted the experts to uncover how to lose belly fat.
A study analysing Google searches in the UK found that how to lose belly fat is googled over 4 million times annually. With the population seemingly obsessed with shedding the pounds from our stomachs, and keen for answers when we struggle to find diets that work fast, cant lose weight and are stuck in a weight loss plateau.
Losing belly fat is part of a whole-body process, explains sports nutritionist David Stache, suggesting where we might be going wrong. If your goal is a flatter, more toned stomach, then youll definitely be losing fat from elsewhere too, which is why you should not implement specific strategies to only lose belly fat, as this will not work. Instead, focus on strategies that will keep you on track and instill consistency. Because achieving a flat stomach is not a quick process but one youll have to stick out and supplement well to reach those goals.
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.’
Create A Calorie Deficit
If you want to target belly fat, combining diet and exercise can help create a calorie deficit. Exercise burns more calories throughout the day and increases metabolism. Adding a healthy, low-calorie eating plan can give you more bang for your buck, helping you lose weight everywhereincluding your belly.
This was the conclusion from one study, in which participants either dieted, exercised, or did both. The group that dieted and exercised reduced their body mass the most while also “significantly” reducing their abdominal fat.
Even small changes to your diet can make a difference when trying to lose weight, so don’t feel like you have to follow a strict regimen or cut out entire food groups. For instance, you could cook healthy meals at home more often and eat out less.
Not a fan of exercise? You may just not have found something you enjoy. Start simple and easy with walking, swimming, stretching, yoga, or basic strength training. Or think outside the box and consider climbing, boxing, basketball, or jumping rope.
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Some Hints To Remember
Do not skip meals as your body thinks you are starting to starve and your metabolism will slow down.
Eat regular small meals several times a day instead of large meals. Achieve the opposite result, as your body is forced to starve.
Drink lots of water, at least 8 glasses a day as PhenQ is burning fat and toxins are being released. You want to eliminate these toxins from your body.
PhenQ makes dieting easier thanks to its ability to control cravings. As a result, users find it easier to lose weight and it can help users lose an average of 2lbs to 5lbs weekly.
Its active ingredients boost the metabolism, cut off appetite, dissolve fat, preserve muscle mass, and most importantly, reduce the bodys natural tendency to develop fatty tissue deposits. Therefore, PhenQ can help you lose belly fat is so many different ways.
How To Lose Weight In 4 Weeks
So lets say your cousin Tonys wedding is in June, and youve got about 30 days to get trim and lose weight. Assuming youve been mildly active but not extremely serious in your workouts, your first week of activity should involve preparing your body for whats to come by being active every day, but not using much weight or impact. Heres an example of what you could do:
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Consider Some Apple Cider Vinegar
It seems that the Kardashians might be onto something with their daily apple cider vinegar consumption.
A number of animal studies have concluded that the acetic acid in it is effective in reducing abdominal fat. Whilst another 12-week study showed that obese men who had a daily tablespoon of the stuff saw a half an inch loss from their waistlines.
Its thought to promote feelings of fullness, reduce blood sugar, and lower insulin levels in the body, explains Mina. However, this can only work alongside a healthy diet, so adding apple cider vinegar into your diet alone is unlikely to have much impact.
Its worth noting that apple cider vinegar can also cause acid reflux problems. And is known to strip enamel on teeth.
If you do wish to try this method of weight loss aid, Id recommend always diluting it with a glass of water and introducing it slowly into your diet to see how your body responds, she adds.
Week : Change Your Diet
If you are struggling with belly fat, then most likely youre eating too much and moving too little. And that is why changing your diet is the first and most crucial step in order to lose belly fat for good. Heres what you need to do
1. Add protein to your diet
If you find yourself constantly hungry and snacking, its probably because youre not eating enough protein in your meals. You see protein takes longer to break down hence you feel fuller for longer.
The goal is to include high-protein foods in all your meals starting with breakfast. In addition, eating more protein can actually help you lose weight fast as it requires more energy to break down and it will help you eat fewer calories per meal.
2. Add fiber to your diet
Fiber-rich foods will also help you lose belly fat fast. This is because they slow down the movement of food in your stomach hence making you feel fuller for longer. In addition, fiber act as prebiotics for gut bacteria. This is important as gut bacteria control your appetite and having the wrong bacteria can actually make you eat more.
3. Keep track of what youre eating
4. Forget about the sugary drinks
5. Forget about overloading on carbs
In order to reverse this effect, you can limit the number of carbs you eat so that your body has no option other than to burn stored fat for energy. You can opt for low-carb diets such as ketogenic or Atkins if not just limit the number of carbs youre eating.
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Add Exercise Time Or Intensity
There’s no doubt that any amount of exercise is good for you, but the more you do, the more belly fat you can lose. Intensity matters too as research has connected moderate and high-intensity exercise with greater losses of belly fat.
However, many people struggle to get even the minimum amount of exercise suggested by experts . In addition, not everyone is equipped, either physically or mentally, for intense, high-impact exercise.
If you want to reduce belly fat but aren’t ready for hours of intense exercise, start where you are and build from there. It takes time to build the strength, conditioning, and endurance to handle high-intensity exercise. Start with what you can do and add more as you can.
- Add time to your workouts: Work at a moderate pace and increase workout time every week by 5 to 10 minutes until you can exercise continuously for 30 minutes. You might start with a beginner cardio workout or a more long-term starter exercise plan.
- Increase frequency: Add another day of cardio after you’ve been exercising regularly for 2 to 3 weeks.
- Increase intensity: Add short bursts of speed or resistance to your workouts or practice going faster than you normally do.
- Split your workouts: You can break up your workouts into multiple shorter sessions while getting the same benefits as a continuous workout.
Chill Out And Drive Out The Stress
Chill out and drive out the stress. you didnt expect to see this one here did you but heres something you should know. If you tire your body with a huge amount of exercise and excessive dieting you should give it a break sometime.
Sleeping for five or fewer hours per night increases visceral fat levels. Good sleep every night will help your body stay in the natural rhythm and keep metabolism regulated. Plus if you sleep well you look good in the morning smile more work productively.
One more Pleasant Bonus to add Stop Stressing About Your Weight. The more you think about it the more you keep yourself preoccupied with something that cannot be solved was a wave of a magic stick.
You have to understand that everything takes more or less time stress deprives you of good sleep flocks concentration and burns energy. dont overwhelm your brain with negative thinking.
Heres a tip if you combine our advice with your ideas on shedding belly fat you might expect good results in just 1 week. And step away from those scales and look at the mirror. This is the only thing that reflects how beautiful you are.
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I’ve Just Had A Baby Can I Do These Exercises
As we all know, a woman’s body changes a lot in her lifetime, and most significantly during pregnancy. To that end, stomach exercises that worked for you before, might not work now. You’ll likely have lost a lot of core strength, and getting back into exercise post-pregnancy is something that requires hyper-attention to the safety of you and your postpartum body. Before you try anything, you must get permission from your doctor. That’s a non-negosh, OK?
Once you’ve got the doctor all-clear, PT and postpartum specialist Charlie Launder suggests keeping the following five things front of mind as you jump back in:
For more of Launder’s expertise as well as a plethora of post-natal workout wisdom, check out our full post-pregnancy workout guide.
How To Warm Up Before Your Workout
In each of the circuits below youll be working against the clock to complete as many reps as possible exercise, and theres no rest between sets until you get to the end of the round. Its a demanding style of training and given the variety of exercises youll be doing, you need to warm up muscles all over the body to give it your best and reduce any risk of injury.
You can follow the routine in this explainer on but, in brief, youll start with a series of general dynamic stretches to loosen up your muscles, then move on to warm-ups that are specific to the exercise you are about to do. This can be as simple as doing the exercises without any weight or very light weights, or stretches focusing on the muscles you are going to challenge most in your session.
It should take you no more than ten minutes to get a good warm-up that will allow you to start your workout firing on all cylinders, which is exactly what you need to do if youre looking to shift belly fat fast.
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Belly Fat Loss Diet Plan
Eating the right kind of food is central to losing belly fat. It is ideal to follow a well-thought-out diet planned as per your needs and requirements. We have put together a 1200 calorie diet plan to help you understand how you can go about planning your diet. However, it must be noted that a 1500 calorie diet plan is ideal for men, while a 1200 calorie diet plan works better for women.
That said, dietary requirements vary from person-to-person. Understand what plan works best for you by consulting a nutritionist, and choose your diet accordingly.
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- Start your day with a glass of lemon cinnamon water.
- Have a vegetable sandwich for breakfast, accompanied by a glass of skim milk.
- Follow that up by eating fruits and almonds at 11:00 AM.
- Have lunch at 1:00 PM. Eat two katoris of Masala Khichdi along with a katori each of Sprouts Curd salad and Low-Fat Curd Kadhi.
- Let the food digest with a glass of buttermilk at 3:30 PM.
- Drink a cup of green tea at 4:00 PM.
- Have half a katori of boiled chana an hour after that.
- For dinner, eat two pieces of chapati along with a katori of palak paneer and half a cucumber.
- End your day with a cup of skimmed milk.
Ensure that your diet is balanced, and that you are consuming as many nutrients as possible, while also ensuring you burn more calories than your daily intake. For a better understanding of how to plan your diet out for a week, take a look at a weekly plan here.
How Can I Get A Flat Stomach Or Make My Stomach Flatter
First off, if you’re looking to make strength gains you probably don’t wanta flat stomach.Strong abdominals if your body fat is low enough have a naturally muscular look.
However, and this is an important point to make strengthening your stomach muscles alone won’t help you achieve the strong and lean aesthetic you’re after.
That comes down to lowering your body fat percentage to a point where abdominal muscles are visible that’s between 14 24% for women. However, common thinking suggests that most women should not dip below 18% body fat, at the risk of interfering with their hormones.
Also, if abs come at the cost of your mental health or you find yourself feeling preoccupied with fat loss, take a step back and ease off for a little while. Fuelling your body well with regular exercise, enough sleep and minimising stress is far more important than any body fat percentile. Trust us.
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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.
How To Lose Belly Fat Permanently In 1 Week Best 4 Steps
How to Lose Belly Fat Permanently in 1 Week? Four steps to lose belly fat in a week. Tonight is your date night with that handsome co-worker whom youve been flirting with for the whole week. You open your wardrobe and browse through all of your clothes. This wont fit this is too tight this will emphasize your flabby belly.
Well, jeans and sweater then not too romantic but at least no one wont notice that you skipped your workouts this week. Okay, this month do you recognize yourself. If you nodded youre on the right track to shape your body in just a week and then wear any outfit that suits the occasion. Lets get into action here are four simple steps.
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Diet Tips To Help You Lose Belly Fat
Heres the reality: it doesnt matter how hard you train in the gym if you dont put the same time, effort and focus into what you do in the kitchen. The old saying that you cant out-train a bad diet is something of a cliché, but like all clichés its rooted in truth. And if you want to make big changes to how you look with your shirt off and as quickly as possible then you need to start thinking more about mealtimes. Heres our expert advice on how you can start to eat smarter and faster.
1. Fuel for the day ahead
When following this training plan is the most important meal of your day because what you eat first thing helps dictate better eating habits until bedtime. A breakfast made from lean protein, healthy fats and fibre think eggs, bacon, and yes, some green vegetables provides a sustained release of energy, so hunger wont hit before lunch.
2. Swap sarnies for salad
Swapping a pre-packed sandwich and crisps for a big bowl of green leaves, mixed veg and chicken, tuna or another quality protein will help shrink your belly fast. A lunch like this will provide muscle-building protein, more stomach-filling fibre to ward off cravings, and an abundance of vitamins and minerals to keep your fat-torching mission on track.
3. Refuel during dinner
4. Be clever with carbs
5. Drink like a fish
6. Pick the right snacks
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