Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Theyre found in some and spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies .
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat .
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether youre trying to lose weight, limiting your intake of trans fat is a good idea.
Alcohol can have health benefits in small amounts, but its seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity that is, excess fat storage around the waist .
Cutting back on alcohol may help reduce your waist size. You dont need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.
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.
Exercise For > 30 Minutes In The Morning
Whether with or without fasting, exercising for more than 30 minutes in the morning promotes lipolysis. While short-burst and heavyweight training recruits and targets glycogen reserves, long-burst and lightweight training recruits and targets fat reserves.
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Different Types Of Smoothies
Meal replacement smoothies: There are various smoothies to make such as meal replacement smoothies and these are a substitute for meals. These keep us full by replacing a meal with a smoothie and making them with ingredients that do not give hunger pangs later is the key in making such smoothies.
Green smoothies: These are other kinds of smoothies where most of the ingredients used are green and are extremely healthy to use. The colour of the smoothie is basically green because of the green substances added to it.
Fruit smoothies: Various fruits such as berries, apples, banana or any fruit is used to make these fruit smoothies that are delicious to taste and feel fuller.
Yogurt smoothies: Smoothies are made by combining fruits with yogurt rather than milk for better taste and to get more calories.
Vegetable smoothies: Smoothies using vegetables are healthy and one of the different ways to make delicious drinks.
Protein smoothies: Smoothies using protein-rich ingredients while blending smoothies keep us full and do not require to have other foods. This is again another healthy way of making them.
Prioritize Getting Good Sleep
Just as a bad nights sleep can ruin your whole day, a track record of bad sleep can mess with a lot of other aspects of your lifeand one of those might just be belly fat.
A study in Sleep found routinely logging less than five hours of sleep a night to be associated with a significant increase in both visceral and subcutaneous fat accumulation among adults younger than 40Hairston KG, Bryer-Ash M, Norris JM, Haffner S, Bowden DW, Wagenknecht LE. Sleep duration and five-year abdominal fat accumulation in a minority cohort: the IRAS family study. Sleep. 2010 33:289-295. .
Poor sleep has been linked to the accumulation of body fat, as well as insulin resistance, says Dr. Kroll. Better sleep hygiene and stress reduction can help with fat loss.
Have trouble getting consistent sleep? Check out these expert sleep tips from the Forbes Health Advisory Board.
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You’re Not Getting Enough Sleep
From scrolling through social media to having a late-night coffee, there are plenty of ways we unknowingly keep ourselves awake at night. Aside from feeling tired and groggy the next day, not getting the recommended seven to nine hours of sleep each night can affect weight loss, explains Dr Luke.
“When we’re lacking in sleep, our bodys hormones get thrown off balance which can impact our hunger levels the next day. We all have two hormones that affect our appetite: ghrelin and leptin. When we dont get enough sleep, our ghrelin levels rise, and our leptin levels drop. This means that when we’re awake, we tend to eat more but feel less satisfied. Try going to bed a little earlier than usual to avoid this imbalance and remember to remove any distractions that might prevent you from nodding off,” he continues.
Fill Your Plate With Protein
Including lean protein on your plate every time you eat helps you feel full. Aim to consume at least 20 to 30 grams of protein with each meal and 10 grams of protein with each snack, recommends Ward. People who get enough protein feel very satisfied, and theyre not looking for all the refined carbohydrateschips, cookies, cake, candiesor foods that have trans fats like the pastries youd buy at a bakery or French fries, she says.
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Focus On Low Calorie Foods
One of the most effective ways to lose body fat is to eat fewer calories than the body burns. This leads to fat loss throughout the body, including the abdomen.
Eating fewer calories than the body uses up creates a caloric deficit. This can help burn both visceral fat and excess subcutaneous fat.
Also, low calorie foods are often more nutritious than high calorie foods.
Eating fewer foods that are high in calories and low in nutrition for example, processed foods, baked goods, and french fries is a beneficial way to create a caloric deficit and improve health.
Try replacing these foods with nutritious, low calorie options, such as fruits, vegetables, pulses, and whole grain foods.
Taking in excess sugar seems to be a main driver of weight gain, especially in the abdominal area.
A high sugar intake may increase levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body.
It can be easy to consume high levels of sugar in drinks without realizing it. Check the sugar contents of beverages such as soda and sweetened tea and coffee.
For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets.
Scientific Reasons For Belly Fat
We all know that eating too much and moving too little is the foundation upon which flab is built. But theres more to the belly fat equation than calories in and calories out. Certain stressors, for example, will see you scaling your belt notches with very little effort. Heres what you should look out for.
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The Realities Of Excess Bellyfat
Abdominalfat is visceral fat, stubborn fat that surrounds the organs deep within theabdomen. Researchers have proved that excess visceral fat increases a personsrisk of metabolic diseases, including:
Dr.Butsch says belly fat affects men and women differently: Men are more likelyto havemore belly fat than premenopausal women. But aftermenopause, women begin to gain more weight in their abdominal area.
How Visceral Fat Is Diagnosed
The only way to definitively diagnose visceral fat is with a CT or MRI scan. However, these are expensive and time-consuming procedures.
Instead, healthcare providers will typically use general guidelines to evaluate your visceral fat and the health risks it poses to your body.
According to research, about 10 percent of all body fat is visceral fat. If you calculate your total body fat and then take 10 percent of it, you can estimate the amount of visceral fat.
An easy way to determine if you may be at risk for related health problems is to measure your waist.
According to the Harvard T.H. Chan School of Public Health, if youre a woman and your waist measures 35 inches or larger, youre at risk for health problems from visceral fat.
Men are at risk for health problems when their waist measures 40 inches or larger.
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Why Visceral Fat Is Unhealthy
Functional and Integrative Medicine Doctor Aaron Hartman states, “Visceral fat is unhealthy in many ways. First, visceral fat is very inflammatory. When you think about fat, it’s the largest endocrine or hormone-producing organ in our body and it creates a large number of hormones. Visceral fat is the most inflammatory of the different kinds of fat. Visceral fat is found around our organs like our hearts, arteries, vessels, etc. So, the inflammation is not only greater but closer to those places that it can damage. For this reason, when you look at fat loss, you have to think about losing that visceral fat the belly fat that you develop or the fat around your heart that you can’t see, the epicardial fat because you want to lower your risk for fatty liver disease, diabetes, and heart disease.”
On The Scale At Least Once A Day
If theres one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, its weighing yourself every day on a scale, says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20lbs or more and kept it off for at least six years. Dont obsess over the number, she says, but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately.
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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.
Ways To Lose One Inch Of Visceral Fat
We all know about the belly fat that we can see and pinch, but chances are you don’t know about visceral fat, an underlying health issue not talked about enough. Visceral fat is hidden deep within your stomach and it’s wrapped around your vital organs and it’s usually a result of an unhealthy diet and lack of exercise. It can cause severe health problems like type 2 diabetes, Alzheimer’s disease and some cancers. Getting rid of visceral fat is important to living a healthy lifestyle and experts talked to Eat This, Not That! Health about how to lose it and why it’s so dangerous. Read onand to ensure your health and the health of others, don’t miss theseSure Signs You’ve Already Had COVID.
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Exercises To Lose Belly Fat In 1 Week
Running is the best way to lose belly fat quickly because it burns a high number of calories in a short period of time – just 25 minutes of running can burn up to 300 calories. If youre just starting an exercise routine, then remember to ease into it slowly, and gradually increase the intensity and duration of your workouts.
In order to lose belly fat in one week, you can also add some abdominal exercises to complete your daily workout. Abdominal exercises will strengthen your core and decrease the amount of fat accumulated in the area, helping you to lose belly fat.
How To Lose Belly Fat= Plan Your Meals
One of the best ways to stick to a diet, and eat more burn belly fat foods, is to plan your meals. Once you put some time and effort into planning, you will be less likely to go off plan.
If youre trying to find out how to lose belly fat fast, the key is staying on plan and planning your meals is the best way to do that!
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Which Foods Help In Burning Belly Fat
Belly fat is also known as visceral fat and is the harmful fat than fats on the other parts of the body. Belly fat is the result of the fatty foods and weight gaining foods that one eats in their day to day life.
Including simple food habits and following the tips mentioned above can help reduce stomach fat. It can also avoid the deposit of excess fat on the belly or stomach.
Foods such as whole grains for example barley and oats work well while following a belly fat diet. Fruits such as strawberries, blueberries, raspberries are healthy and keep you full without gaining weight.
Drinks such as apple cider vinegar drinks or detox tea recipes that contain lemon, cinnamon, mint can ease stomach issues as well as digestion issues. Also, check out salt water flush to cleanse that has great weight reduction benefits.
Probiotics The Secret To Fighting Visceral Fat
Your gut health plays a major role in the amount of visceral fat you have in your body.
In this study, probiotics were found to help lower visceral fat. Studies has also surprisingly found just how impactful your gut health is in fighting heart disease .
Probiotics are the healthy gut bugs that line your intestines. They help your body to properly digest food and absorb the nutrients into your body.
Eating too many junk foods can lead to healthy gut bugs in your stomach losing out to the bad ones.
When the health of your gut is out of whack then youre more likely to experience gas and bloating, fatigue and energy decreases.
This study found those who took probiotics ended up losing 8.5% more visceral fat .
Most interestingly the participants also gained all the body fat back once they stopped taking the probiotics.
I recommend checking out BioTrust Pro-X10 live probiotics. If you want to try out the free 30 count bottle then click here.
Hidden Hormones That Cause Visceral Fat
One of the most underrated and hidden causes of visceral fat are out-of-whack hormones.
Most people only look at their nutrition and workouts. But there are other underlying causes that can keep you from burning off your visceral fat.
Having too much visceral fat itself can seriously affect your hormonal functions.
Hormonal dysfunctions from too much visceral fat include less leptin and adiponectin.
Men with low testosterone have also been found to carry more visceral fat .
The Last Word
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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.
Making Additional Lifestyle Adjustments
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