Avoid Being Constantly Seated
Sitting is the new smoking. Be at work, home, or while commuting, we sit more than we stand or walk. The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity activity every week to stay active .
Main Idea: A good diet, exercise, de-stressing, and leading a better lifestyle can help you get rid of the belly pooch.
What can you do to whittle away the tummy flab? First, follow this diet chart.
Consider The 80/20 Guideline For Nutrition Vs Exercise
It’s not possible to reduce fat from specific spots in your body, but you can reduce lower belly fat by reducing your overall percentage of body fat, explains Nick Hounslow an LA-based ISSA certified personal trainer.
“This is done by following a diet of whole or minimally processed foods that contain protein, healthy fats, and micronutrients, he says. “You’ll want to make sure that you’re eating fewer calories than you are burning in a day.”
Be careful not to overdo it and cut too many calories or do so too quicklya slow and steady weight loss is optimal for long-term success, he says.
“As a nutritionist, I tell my clients that you can work your core all you want but if your nutrition isnt 80% you will not see any results,” says Stephanie Rofkahr, nutritionist and certified personal trainer. Here, Rofkahr is speaking to the concept that is generally accepted by the fitness and nutrition community: weight loss is 80% proper nutrition and 20% exercise.
Hormones Can Play A Major Role In Fat Stores
Believe it or not, hormone imbalances can cause weight gain expanding your waistline.
Stubborn belly fat can be affected by medical conditions and lifestyle factors.
Having hormone imbalances can be the result of medical conditions like PCOS, menopause, insulin resistance, insulin sensitivity, diagnosis of diabetes.
These conditions are a health issue, they throw your body out of whack yet mostly can be treated in different ways as long as the condition is identified and addressed.
Non-medical conditions can be malnutrition, lack of exercise, the stress hormone cortisol reacting to stress, under-eating can also trigger the ghrelin hunger hormones. All things that can also be addressed with healthy habits.
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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.’
Best Diet To Get Rid Of Lower Belly Fat
There are no two ways about it you wont be able to lose your lower belly fat if youre not getting your diet under control.
First of all, you really have to focus on getting rid of the sugar and artificial sweeteners in your diet.
Eating too many calories can lead to weight gain but sugar is the bad guy that leads to the gut gains.
This means no sugary sodas, fruit juices or sports drinks as are all packed with sugar.
Its also a good idea to limit your fruit intake as it does contain fructose which is a form of sugar.
If you really need to eat a little bit of fruit then check out my post on the best fruits to eat for weight loss.
Make sure youre eating more protein in your diet as well.
Protein is highly satiating meaning it will help you stay feeling fuller longer so you dont overeat.
This study in Nutrition And Metabolism found the amount and the quality of the protein led to participants having less belly fat.
Protein will also help lower your body fat percentage by increasing your muscle.
If you have a hard time getting enough protein in your diet then use a low-carb grass fed way protein shake.
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Diet To Get Rid Of Belly Pooch
Your diet has the biggest impact on your belly fat, you can practice sports and try all kinds of tricks to get a flat abdomen but if you dont have a calorie deficit you wont be able to burn belly fat. Focus on whole foods and avoid processed ones as much as you can.
Your diet should consist mostly of fruits, vegetables, and whole grains, they contain fiber and vitamins that will give you energy. Next, focus on animal proteins such as chicken, eggs, and fish. Salmon, for example, contains omega-3 fats which are beneficial for your body and dont cause a lower belly fat pouch. Then you can consume minor quantities of carbs such as bread or rice, but prefer the version of the whole grain.
You can still enjoy sweets and sugary foods every once in a while but limit their quantities. High levels of blood sugar can lead you to develop a pooch under the belly button.
Eat Fewer Refined Carbohydrates
Limit foods high in refined carbohydrates and refined sugar , and replace them with high fibre complex carbs think: whole grains, brown rice, sweet potato, oats, beans and pulses. Fill your boots with as many vegetables as possible theyre low calorie, high in micronutrients, and the fibre in them will keep you full.
Snack on portion-controlled fruit, seeds and nuts. One study found that snacking on 42g of almonds per day helped to reduce belly fat and improved cholesterol levels. The high levels of fibre are proven to combat excess calorie consumption later in the day, says registered dietitian Lucy Jones.
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Tracking Progress And Staying Motivated
Foods To Eat To Lose Weight In Stomach
Everyones looking for the right foods to eat to lose weight in stomach. Belly fat is common to everyone, including people with flat abs. Some belly fat is actually good for your body because it protects the organs inside your stomach.
If youre rounder in the waist, however, experts say you might elevate your health risks. Deciding to trim down those flabs would be great for your well-being.
The good news is there are foods to eat to lose weight in stomach faster, along with physical activity and a few lifestyle changes.
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You’re Eating Too Much Sugar
It’s not new information that sweet treats can result in belly fat.
“A high sugar diet can cause belly fat to stick fast even if youre restricting calories and trying to lose weight, thought excessive calorie restriction isnt something I would recommend,” says Libby.
To make a serious impact on your belly fat, cutting out sugar spikes is key, says Dr Michael Mosley, founder of The Fast 800 Diet . “A surprising number of diet snacks and drinks are high in sugar and are marketed as diet foods because they happen to be low in fat.
“Limit your intake of any food or drink containing more than five per cent sugar to no more than twice a week,” Dr Mosley advises. This includes sweet fruits such as mango and pineapple and sugary smoothies and juices, he continues. Likewise, replace processed carbs such as white bread, chips and pasta with slow-release energy sources, such as brown rice or quinoa.
“Two things will surprise you: the amount of sugar you were consuming unawares and the speed at which your belly fat will begin to tame itself when you cut it out,” says Dr Mosley.
You Consume Sugary Foods And Drinks
A ten-week study was done on overweight and obese people who consumed 25% of their calories as fructose-sweetened beverages . The study aimed to assess the relative effects of dietary sugars during sustained consumption in human beings. The people experienced a decrease in insulin sensitivity, as well as an increase in belly fat .
The reason for the increase in belly fat is that taking fructose in high amounts can reduce fat-burning properties in people and your metabolism. Reduced-fat burning properties and metabolism will result in your body not being able to burn most of the calories you consume, and as a result, the extra calories are stored in the stomach leading to lower belly fat.
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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.
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.
SUMMARY
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.
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Try A New Eating Plan
Everybody’s body is different when it comes to losing belly fat. If what you’ve been trying isn’t working, you could experiment with a new eating plan.
Some people swear by plans like intermittent fasting. Others find that a ketogenic diet works best for their body.
There are different variations of intermittent fasting, all involving a time window when you eat and a time window when you fast. Intermittent fasting shows promise as a treatment for obesity, but more studies need to be done.
The ketogenic diet has shown success at helping some people lose weight quickly. This type of diet focuses on eating foods that are very low in carbohydrates and high in fat. The ketogenic diet may not be right for everyone, so always consult with a physician before making dietary changes.
Reduce Your Intake Of Inflammatory Foods
The foods we consume can cause inflammation within our bodies, which can then contribute to lower belly fat. Some foods that promote inflammation include the saturated fats found in meat and dairy products, processed food, fast food, fried food, palm oil, and more.
Saturated and trans fats damage blood vessel walls, which triggers the immune response associated with inflammation and encourages blood fats, like cholesterol, to stick and become imbedded in the artery wall leading to atherosclerosis, the underlying cause of heart disease, stroke, and even some forms of dementia, explains Elizabeth Somer, a registered dietitian and Medical Advisory Board Member at Persona Nutrition.
But we have some good newsthere are many foods that can help inhibit inflammation, like the fats in fish oils, nuts and flaxseed , olive oil, many fruits and vegetables, mushrooms, nuts, soy, whole grains, tea, and spices like turmeric and ginger.
Cutting back on calories and increasing exercise will shrink your waistline, including the dangerous visceral fat around the middle, especially if youre overweight, Somer says. To lower inflammation and reduce belly fat, focus on unprocessed foods, such as colorful fruits and vegetables, 100% whole grains, nuts and seeds, legumes, fatty fish such as salmon, and low-fat milk products. Then watch portions and exercise daily.
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Dress Your Salad With Vinegar
While people who claim that vinegar can do everything from cure headaches to clean glass without leaving a single streak may be overstating its benefits, adding some to your meal plan can actually help you shrink your belly. The results of a 2009 study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who added vinegar to their diet over a 12-week period lost significantly more weight and belly fat than those in the control group. If drinking straight vinegar is a less-than-appetizing proposition, try adding just a little apple cider vinegar to your favorite smoothie or mixing some with olive oil, mustard, and garlic for a flavorful salad dressing.
How Do You Lose Lower Belly Fat
Having lower belly fat can make it look like you basically have a ledge popping out over your pants.
Stubborn lower belly fat is not only unsightly but also very bad for your health.
This study in the Journal of the American Heart Association found women who carried more weight in their midsection had a 10 to 20% greater risk of having a heart attack.
Guys tend to have more belly fat than women. Women tend to carry extra fat in their hips and thighs while men tend to carry it in the belly.
Your genetics can account for as much as 56% of your belly fat according to a study in Metabolism.
This doesnt mean you have to blame your parents for having your belly fat.
There are certain things you can do that will help you get rid of it. It might just mean you have to work a little harder than those blessed with great genetics.
Your metabolism also slows down once you hit your 30s. Even though you were doing all the same stuff as before you can still be gaining weight around your midsection.
The real secret on how to drop your belly fat comes down to lowering your overall body fat percentage.
Being skinny fat can also be a problem. This is when youre not overweight but you still have a belly or muffin top because you have a high body fat percentage.
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Cut Weight Gain Triggers
You’ll also slim down your midsection and lower body by cutting common weight gain triggers. That includes the obvious high-calorie fatty fare, like burgers, greasy pizza and fries, but also a few “healthy” foods. For example, potatoes, including baked potatoes, which have some nutritional value like iron and potassium, are one of the worst foods for weight gain, reports a 2011 study published in the New England Journal of Medicine. Red and processed meat is also one of the top foods associated with weight gain, so it’s best to limit your red meat intake and stick to lean cuts, like 97 percent lean ground beef.
Watch out for “healthy” baked goods like store-bought fruit and bran muffins. While some muffins may have some nutritional benefits, they’re usually made with fat and added sugar, and they’re loaded with calories. Limit your juice intake as well. Juice has more nutrients than soda, but it’s still high in calories and sugar, which makes it less-than-ideal for weight loss.