How To Lose Weight In My Stomach

Are You Stressed Or Depressed

Researchers in Holland learned that stress and depression raise your cortisol levels. You develop unhealthy eating habits when youre feeling bad emotionally, which triggers the buildup of visceral fat on your stomach. Adapting a positive mindset benefits your body mentally and physically. You might need to make an effort to let go of toxic elements and start the habit of positive thinking.

How To Get Rid Of Lower Belly Fat After Having A Baby

Toning your abdomen after pregnancy may pose additional challenges. Wait until you get clearance from your doctor before jumping into any kind of diet and exercise routine.

Its not uncommon to have loose skin or an additional fat layer over your belly after pregnancy, especially if you had a cesarean delivery.

During pregnancy, many women gain weight. After delivery, youll most likely have an extra layer of fat left as an energy store for breastfeeding and the birth recovery process.

This is part of your bodys natural instinct and is normal. Its important to be patient with yourself.

You can, for the most part, follow the same protocols as you would before you were pregnant to lose postpartum weight, with a few exceptions.

Dont restrict calories while youre breastfeeding. It can reduce your breast milk supply.

If it appears that the muscles in your lower abs have been separated by pregnancy, you may have a condition called diastasis recti.

It can worsen with traditional crunch exercises. Ask your doctor about workouts and physical therapy options if you believe you might have this condition.

Your sex may have something to do with the reasons why you gain belly fat. Females tend to store fat in the lower belly because of hormones, genetics, and age, and may be difficult to reduce in some cases.

However, everyone should take the same basic approach to lose weight, regardless of sex or gender.

Effective Tips To Lose Belly Fat

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Belly fat is more than a nuisance that makes your clothes feel tight.

Its seriously harmful.

One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .

Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.

However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .

Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.

Here are 20 effective tips to lose belly fat, backed by scientific studies.

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Train Your Core Abdominal Muscles

The wish is to be able to work out only the target muscles for spot reduction, unfortunately, it doesnt work that way.

To target your abdomen, you need to do a whole-body workout. But you can do abdominal exercises to help strengthen it.

Workouts that target all angles such as the upper abs, lower abs, obliques, rectus abdominis can be performed. Also, an overall workout like Pilates can be helpful to abs.

These core exercises can be crunches for the upper abs, plank knee-to-nose or mountain climbers for the lower abs, side planks for the obliques, regular planks for rectus abdominis.

Eat Less Refined Carbs

Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (

If youre going to eat carbs, make sure to eat them with their natural fiber.

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Weight Loss Vs Fat Loss

What has worked for you up until this point, may not be the solution you need anymore. It might be time to shake it up and give your metabolism a little kick in the butt. And it could be that you don’t need to lose weight, you really just need to change your body composition – there’s a difference! Getting a six-pack often requires a more strategic approach in fitness and tightly controlled nutrition to drive results.

Weight loss can be a decrease in either muscle, body, or usually a combination of the two. Whereas changing your body composition is focused primarily on increasing lean mass and decreasing body fat. This could mean the number on the scale goes up or stays the same, even though you are losing body fat!

So throw out your scale and grab your measuring tape, or get your body fat percentage analyzed, and track your progress using a different metric. Your ideal body fat percentage depends on age and genetics, but should fall somewhere around one of the following:

If your current percentage falls below the athlete range, you probably do not need to lose any more weight. But if you are at a higher range and looking to decrease, there are a few things you can try.

Burn fat and get shredded in 90 days! Download our FREE 12 Week Fat Loss Workout Plan and jumpstart your transformation today.

How To Create A Calorie Deficit

Creating a calorie deficit boils down to a simple math equation: Are you burning more calories than youre consuming on a daily basis? If you are, youre at a calorie deficit.

Burning 3,500 calories more than you consume is equal to 1 pound of fat, according to the Mayo Clinic.

For most people, losing more than 2.5 pounds of fat per week involves extreme calorie restriction and isnt recommended.

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Don’t Let Diets Take Over

If you find every spare second is given over to thinking about calories, plans and cutting, then maybe the best thing you can do is to take a break from dieting. Research by the University of Tasmania revealed that people who broke from their diet every two weeks and aimed to just keep their weight stable during that period lost more weight and gained less back when their diets had finished.

The Final Take On Stubborn Lower Belly Fat

Lower abdominal fat can be the most stubborn but not impossible to get rid of. Spot reduction doesnt work that way, you need an overall weight loss in order for your body to lose that stubborn belly fat.

It is an area of your body that can be tricky to lose since most people lose weight differently.

Overall weight loss caused by long-term lifestyle change is the only way to lose abdominal fat in a healthy way.

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Throw Out The Night Light

Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may also result in weight gain according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms.

That leads us to our next sleep-slimming trick.

Snack On Tart Cherries

That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.

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What Is The Purpose Of Fasting While In The Keto Diet

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Cook At Home As Much As You Can

When dining out you rarely know exactly what ingredients are included in your meals, but cooking at home brings you a lot more control over what you eat. If you’re trying to eat a healthier diet to reduce fat, cooking at home is a big help. Another great part of eating at home? You’ll most likely save a bunch of money, too.

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You’re Eating More Than You Think

Cutting calories is the only way to shed pounds. If you are eating less than you burn, you will lose weight. This is the single most important thing you can do for fat loss – eat fewer calories!

If you aren’t dropping pounds, you may be eating more than you think. Are you staying on track all week long, counting calories during weekdays but allowing more wiggle room on the weekends? If this sounds familiar, you may be giving yourself too much freedom on off days. It is entirely possible to undo a week’s worth of hard work with a few days of excess calories, especially if alcohol is involved. Your body does not work in 24-hour increments, and what you eat every day plays an important role in the success of your diet.

The Fix: Figure Out How Many Calories You Should Be Eating

Your calorie needs are directly related to your current weight, lean mass, and fitness needs. And finding out exactly how much you should be eating each day is not difficult. You can easily calculate how many calories you need a day using an online calculator or when signing up for a food tracking app. This is a crucial step in helping you be successful.

Use a Calorie Counter App

If you arent tracking your daily food and drink intake, you should start. This is probably the best step you can take towards achieving your fat loss goals. And if you are tracking already, here are a few important things to keep in mind:

If You Eat At Night Keep It Small

While you shouldn’t go to bed starving , you also shouldn’t hit the sack completely stuffed. When you eat a large meal before bed, your body is working to digest it long into the nightand if your body is still worked up, so are you. The later you fall asleep, the less rest you’ll get, and you’ll wake up feeling groggy and more likely to reach for calorie-dense items.

Instead of eating a monster meal for dinner, try to keep portions about the same as your breakfast and lunch, especially if you eat dinner on the later side. “You want to eat your last meal at least an hour or two before going to bed,” says Isabel Smith, MS, RD, CDN.

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Stomach Vacuuming Can Help You Lose 3 Inches In 3 Weeks Heres Everything You Need To Know

Has anyone ever told you to tuck in your tummy, while standing? If yes, then you must continue to follow this neat trick. No, we arent joking. It really might help your tummy to get in shape, and guess what? Its even got a name: stomach vacuuming.

This practice is considered to be one of the easiest ways to burn fat, and tighten your tummy muscles. Plus, there is no age bar. Yes, anyone and everyone can do it!

Basically, when you suck your stomach in and hold that position, the transverse muscles in your abdominal area get activated. FYI, they are the deepest ab muscles in your tummy, and they lie right beneath the oblique muscles. Even crunches are not as effective to fire them up!

This inner muscle helps in maintaining your posture, and can largely be targeted by controlled deep breathing. In fact, according to a study published in the journal Archives of Physical Medicine and Rehabilitation, practicing stomach vacuuming can help to relieve severe back pain, improve posture, and can power up your overall workout regime. After all, your core provides you with strength and stability.

Theres a way to do stomach vacuuming and this is how you can do itChill, we arent going to suck out all thats there in your tummy. Instead, we will help you learn these isometric moves that largely include deep breathing. But you need to really focus on your stomach muscles to execute it.

So, now lets get started:

4. Now, slowly relax your stomach and repeat.

Nikita Bhardwaj

Diet To Get Rid Of Excess Belly Fat

Consuming more calories than you burn can make you more likely to develop visceral fat. It sometimes accumulates around the abdomen.

Eating the right foods may help aid weight loss. Avoid or limit foods that are highly processed and high in refined sugars and bleached grains. Theyve been linked to blood sugar instability and inflammation in the digestive tract.

Instead, focus on adding healthy protein and fiber sources to your diet. Cruciferous veggies may help keep you full for longer and contain many nutrients. These include:

• broccoli
• kale
• cauliflower

Protein can boost your stamina and energy without adding a lot of calories to your daily calorie needs. Some protein sources include:

• hard-boiled eggs
• beans and legumes
• nuts and seeds

Avoid or limit artificially sweetened drinks, including energy drinks and diet sodas. Stick to anti-inflammatory beverages, such as unsweetened green tea and water.

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Your Workouts Aren’t Hard Enough

Exercise is not required for fat loss, but it can certainly help! The good news is that any exercise can help get rid of belly fat since fat loss boils down to eating fewer calories than you burn. However, certain styles of exercise like strength training and HIIT may offer additional advantages.

The Fix: Exercises That Get Rid of Belly Fat

A long jog or spin on the elliptical may no longer cut it. While you may be burning calories with a moderate workout regime, the key to increased fat burning is to increase calorie burn even after your done in the gym – by building lean mass or increasing your VO2 max. Muscle is more metabolic, meaning it helps you burn more calories at rest, and the more muscle you have, the better you store carbs and utilize them for energy.

VO2 max is the measurement of how efficiently your body can access fat stores for energy and oxygen during intense workouts. And increasing your VO2 max, will increase the amount of fat you are able to burn.

High-Intensity Interval Training – HIIT

HIIT workouts may promote fat loss and improve stamina faster than endurance training alone . HIIT not only helps you maximize fat burning throughout the day but can also whip you into shape super fast – since most workouts are short and burn a ton of calories.

Psst… the Trifecta app has a pretty sick workout timer too! And daily workouts to try.

Strength Training

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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Crush Your Fat Loss Diet

Sticking to a diet and fitness plan can feel overwhelming as it is, and life tends to always get in the way of our willpower and good intentions. If you’re finding it difficult to plan, cook, portion, and track all of your food for fat loss, consider trying something a little easier with this free guide to meal prep for fat loss. Perfect your macros and finally lose those last five pounds with evidenced-based nutrition plans.

Set Realistic Expectations To Help Lose Belly Fat

One thing to note if you’re a 40+ woman: losing belly fat naturally might be harder than before. Let us introduce you to a new word: somatopause. It refers to the time in your life when the growth hormone somatotropin begins to decline, something that happens once you hit your 40s.

Combined with declining levels of oestrogen and progesterone, fat storage will also tend to move from your hips and thighs to your stomach. But, this isn’t the time to go HAM on HIIT workouts. Kate Rowe-Ham, personal trainer and founder of the Fit Hut in Sussex advises focussing on resistance training to build muscle tissue that’ll support your metabolism as you age.

‘You cant spot-reduce fat,’ says Rowe-Ham, referring to the myth of removing fat from specific parts of your body. ‘Increasing lean body mass by building muscle is the most sustainable way forward if healthy weight loss is the goal.’

Try these workouts to build muscle and lose belly fat

• This simple to follow gym workout is brilliant for beginners.
• New to resistance training? Get to grips with everything circuit training it burns fat and builds muscular endurance.
• Strength training for beginners is a great place to start, here’s our full guide.

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