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.
Creating A Calorie Deficit
At its root, the whole point of upping your physical activity and moderating your diet is to create a calorie deficit, which means you’re burning more calories than you’re taking in. That forces your body to tap into its stored energy reserves aka your body fat for fuel.
Research suggests that quality matters a lot more than quantity in this case in a 2018 trial published in the Journal of the American Medical Association, some subjects were placed on a healthy low-fat diet, while others took part in a healthy low-carbohydrate diet. Ultimately, the researchers found that both groups lost notable amounts of weight, even without counting calories. It was the shift to a healthy diet, as opposed to the type of diet or the number of calories, that mattered the most.
With that said, if you need a “plan” for healthy eating, a Mediterranean-style diet models many of the changes you should make for better health and weight loss, including eating more high-fiber foods like whole grains, plus nutrient-rich fruits and vegetables, healthy fats, and lean protein.
How To Get A Six Pack And Lose Belly Fat: A Guide To Ab Workouts
Some of us might want to build a little bit of muscle or a lot of muscle, or lose a little fat or a lot of fat, or get stronger, improve performance or something similar. But, theres one thing that damn near all of us have in common
We all want to lose our belly fat, have a flat stomach, and get that perfect six pack.
The problem is, most people cant seem to do it. Why is that? Are they doing the wrong ab exercises? The wrong ab workouts? Not using the right fat-burning machines? Not training their abs often enough? Not doing enough sets or reps? Not taking the right supplements? Not eating the right foods?
Nope. Its actually none of those things.
The real reason people arent losing their belly fat and getting that perfect six pack is because they dont actually understand what needs to be done for those things to happen. So, please allow me to fill you in
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How To Get Rid Of Back Fat
To get rid of fat deposits on your back, youll need to start by creating a caloric deficit. That means that youll need to burn more calories than you consume.
Adding high-intensity interval exercise to your routine, along with working out these specific muscles, will start to give you the results that youre looking for.
Exercise For A Huge Booty
Losing fat and building muscle requires a two-part exercise plan that includes cardio and resistance training. Cardio will help you burn calories and fat, while strength training will help you build your booty. It will also increase your metabolism to help you burn even more fat.
Long-duration cardio exercise isn’t the best bet when you want to build muscle. According to Jacob Wilson, PhD, CSCS, professor and director of the skeletal muscle and sports nutrition laboratory at the Applied Science and Performance Institute in Tampa, Florida, doing too much cardio can blunt your muscle gains.
First of all, long, frequent cardio workouts add volume to your program, which can make it more difficult to recover from your strength-training sessions. Recovery is key for building muscle.
Second, certain physiological adaptations after cardio exercise may cancel out the gains you make lifting weights. In addition, Dr. Wilson reports that his research has shown that moderate-intensity, long-duration cardio promotes the least amount of long-term fat loss.
Dr. Wilson recommends sessions of 20 minutes or less. That is the duration associated with the smallest loss in muscle mass. However, for these short workouts, you have to up the intensity. In his research, Dr. Wilson said he found sprints not only didn’t break down muscle, but they actually increased muscle mass.
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Then What Are You Supposed To Do
The human body gains and loses fat in a pattern that is predetermined by our genetics and cant be changed. So if you want to lose fat from a specific body part, you pretty much just need to lose fat, period. At some point, it will come off from the specific spot you want it to which in this case is your stomach.
And in case you forgot, this means you need to do the one and only thing that causes fat loss: create a caloric deficit.
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.
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Taking Aim At Belly Fat
Unlike fat parked on the hips and thighs, fat around the middle produces substances that can create serious health risks.
No matter what your body shape, excess fat isn’t good for your health. But saddlebags and ballooning bellies are not equivalent. When it comes to body fat, location counts, and each year brings new evidence that the fat lying deep within the abdomen is more perilous than the fat you can pinch with your fingers.
In most people, about 90% of body fat is subcutaneous, the kind that lies in a layer just beneath the skin. If you poke your belly, the fat that feels soft is subcutaneous fat. The remaining 10% called visceral or intra-abdominal fat lies out of reach, beneath the firm abdominal wall. It’s found in the spaces surrounding the liver, intestines, and other organs. It’s also stored in the omentum, an apron-like flap of tissue that lies under the belly muscles and blankets the intestines. The omentum gets harder and thicker as it fills with fat.
Although visceral fat makes up only a small proportion of body fat, it’s a key player in a variety of health problems.
As women go through their middle years, their proportion of fat to body weight tends to increase more than it does in men and fat storage begins favoring the upper body over the hips and thighs. Even if you don’t actually gain weight, your waistline can grow by inches as visceral fat pushes out against the abdominal wall.
Exercise For Fat Loss
No specific exercise, such as side bends or twists, burns off lower back fat or love handles. You’re better off burning calories through cardiovascular exercise to contribute to your calorie deficit and lose pounds. The American College of Sports Medicine recommends at least 250 minutes per week of moderate-intensity cardiovascular exercise weekly to lose significant weight. Cardio exercise is especially helpful in reducing visceral fat initially, but with continued efforts, you can burn fat from your lower back and love handles as well.
If you already exercise regularly, substitute high-intensity interval training for one or two steady-state sessions. HIIT involves alternating very intense bouts of all-out effort, such as sprinting, with bouts of easier effort, like walking. HIIT helps your body more effectively burn fat, according to a 2011 paper published in the Journal of Obesity.
Although there aren’t any strength exercises to target your love handles or lower back fat, a total-body strength-training strategy helps you build more muscle overall. Being more muscular can boost your metabolism, because muscle demands more energy to sustain than fat. You’ll also look leaner and tauter with a more muscular frame. Train all the major muscle groups a minimum of two times per week with at least one set of eight to 12 repetitions using resistance that feels heavy by the final repetitions.
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How To Do The Back Fat Workout
- Warm-up first with some light cardio and stretching.
- Repeat each back fat exercise 15 times to complete 1 set.
- Complete 3 full sets of all 6 exercises to complete this bra strap back fat workout.
Back Fat Exercise #1 Front and Lateral Raise
Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are at shoulder height. Lower the weights to the starting position. Lift the weight up and out to the sides until your arms are at shoulder height. Lower the weights back down to the starting position. That makes one rep, or repetition.
Back Fat Exercise #2 Bent Over Rows
This exercise is a twist on a traditional bent over row, literally, because you twist your wrist halfway through the exercise. Holding dumbbells, bend your knees slightly and bring your torso forward, by bending at the waist. Keep your back straight until its halfway to being parallel to the floor. The dumbbells should hang directly in front of you, with your wrists facing each other. This is your starting position. Now, while keeping your torso stationary, lift the dumbbells straight up and back, keeping your elbows close to your body. Then slowly lower the barbell back to the starting position. Flip your grip so that your wrists face away from you and repeat the movement, pulling the weights back and up, with your elbows close by your side. That completes one rep.
Back Fat Exercise #3 Trouble Us
Say Yes To Less Stress
Even if you eat well and exercise, stressing out can prevent your stomach from deflating. Why? Stress increases levels of the hormone cortisol, which increases appetite and fat storagenot what you want when you’re looking to get six-pack abs. Next time your stress levels go through the roof, brew a pot of black tea. Research has found that the beverage can increase the rate at which your body brings its cortisol levels back to normal, helping you slim down. Here are 15 Easy Ways to Lower Cortisol Levels so You Don’t Feel as Stressed.
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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.
Eat Plenty Of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food .
Whats more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (
Make an effort to consume high fiber foods every day. Excellent include:
- flax seeds
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
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How To Get Rid Of Lower Belly Fat Female Workout
Muffin top. Belly pooch. Love handles. There are plenty of ways to describe extra belly fat, most of them with less-than-desirable nicknames. Everyone would love the secret of how to get rid of lower belly fat female especially.
Whether youve struggled to lose belly fat after having kids, have recently hit menopause, or life have simply gotten in the way, most of us have dealt with carrying extra weight around our middle before.
However, if you want to get rid of lower belly fat for good, its not enough to try a few sit-ups and call it a day.
The hard truth is: you cant spot reduce belly fat. If you want to lose fat, you have to lose it all over.
Getting rid of belly fat and sculpting the muscles underneath requires both changing your diet and ramping up your workouts. This article covers 9 helpful lifestyle and exercise tips to get rid of lower belly fat:
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.
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Add Some Acidic Foods
Don’t buy your tickets to Bonnaroo just yet the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40%.
How Much Belly Fat Do You Have
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check.
Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.
For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.
Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.
What were really pointing to with the apple versus pear, Hairston says, “is that, if you have more abdominal fat, its probably an indicator that you have more visceral fat.”
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Keep Whole Grains In Your Diet
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.
To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.