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, were talking about actual belly fat tissue.
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Keep Tabs On Carbs And Starches
High carb and starchy foods are delicious. But unfortunately, theyre usually full of sugars and empty calories. Cutting back on foods like white bread, crackers, chips, and cookies can have a major impact on weight loss as well as your overall health.
Remember: Everything in moderation. You dont have to skip out on your fave Sunday morning croissant to be healthy and feel amaze.
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Take A Pass On Sodas And Juices
Sodas and juices can be sneaky sources of calories, Gans says, and they dont fill you up. If you cut back on your source of excess calories, wherever they may be coming from, that will help you lose weight, she says. While most people are aware that sodas are often liquid sugar, juices tend to have a health halo that isnt accurate, Cording says. When you drink juice, it doesnt have the same fiber as youd get by actually eating a piece of fruit that will slow down digestion, she explains. It hits the bloodstream really quickly and you can have a blood sugar crash afterward. Weeding out these drinks from your diet will help cut out these excess calorie sources and regulate your blood sugar, she says.
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A Plan For Cardio Workouts
Cardio is great for torching allover body fat, including that spare tire, but it’s also an important component for health. Even a modest amount of cardiovascular exercise delivers many benefits, including reduced risk of heart disease and diabetes, a stronger immune system, better mood and improved cholesterol levels.
Your first goal for cardio should be to meet the minimum criteria outlined in the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans, 2015-2020, which recommends getting at least 150 minutes of moderate-intensity physical activity, or 75 minutes of vigorous intensity physical activity each week. That’s enough activity to kick-start fat loss and create healthy habits that last a lifetime.
When you’re ready, ramp up to double that recommendation â 300 minutes of moderate cardio or 150 minutes of vigorous cardio per week â for even more health and fat-loss benefits. From there, continue adding physical activity until you start seeing the weight-loss results you’re looking for. Generally, a weight-loss rate of 1 to 2 pounds per week is considered healthy and sustainable over the long term.
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You’re Doing Too Much
Your body needs a healthy balance of exercise and rest. And did you know? Doing too much prevents the body from shifting excess fat according to Dr Luke, aka, has the reverse result that you’re after. “Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your exercise plan.”
How Fast Can You Realistically Lose Belly Fat
Reducing overall body fat will cut down on your belly fat. However, this isn’t a process that happens overnight or even within days of starting your weight loss journey.
“A healthy amount of weight loss is one to two pounds per week,” says Lapaix.
“It is more important to select a sustainable diet and learn what foods work for you long-term versus a ‘quick fix.’ This is what leads to results and maintaining weight loss results,” says Lapaix.
What the research says: A 2019 study showed that losing 6% to 7% of your total body weight can reduce both subcutaneous and visceral fat. This means that if you weigh 180 lbs, it can take you about six to 12 weeks to lose this percentage of your total body weight and reduce belly fat in the process.
However, “there are many factors to consider with body composition, including age, gender, current weight, body fat, and muscle mass, to name a few,” says Lapaix. “These will affect the rate at which someone loses weight, which nutritional plan to follow, and an appropriate activity level for them.”
Combining exercise and a healthy diet is more effective than either of those factors alone.
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How Do I Lose Weight Fast In My Stomach
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Okay Now You Can Do Some Crunches
Although you cant spot reduce fat, you can target building lean muscle tissue, which in turn helps burn fat. There are literally dozens of muscles between your shoulders and your hips that are involved in every movement you do, says DiVecchio. The fastest way to create a lean midsection begins with choosing the right moves.
Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi. During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core in every workout you do, says Gagliardi.
There are tons of different ab workouts you can do right in your home. Once youre comfortable in an ab routine, work your way up to more complex ab exercises, like side-to-side med ball slams and weighted Russian twists, says DiVecchio.
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Other Tips And Tricks To Curb Back Fat
You dont have to be a gym enthusiast or clean-eating fan to cut back on some back fat. Over time, small lifestyle changes can lead to major changes. Here are a few tips to move toward a healthier you:
- Yoga: You dont need to attend a fancy class to implement some yoga into your life just grab a mat, pull up a YouTube video, and downward dog your way into better physical fitness.
- Sleep:Sleeping for weight loss sounds too good to be true right? Not exactly. One research review found a link between poor sleep quality and obesity in adolescents. Even if youre not a kid, scientists think that a lack of sleep may negatively impact your metabolism.
- Posture: Constantly being hunched over a laptop can quickly lead to poor posture. Straightening the spine causes weight to distribute differently on the body, which often lends a slimmer appearance around the core and back.
What Foods Help Burn Belly Fat
Can we be honest? No foods can help to burn belly fat. That’s just not how it works.
There are, however, nutrient-dense foods that you can incorporate into your diet to help you load up on goodness whilst you’re aiming for a calorie deficit. They include, but aren’t limited to:
It’s also important to remember that food is to be enjoyed, so the key to a sustainable diet is creating one that’s full of produce you look forward to eating and with meals that leave you feeling satisfied and not craving more due to restriction. While the number of calories in food affects satiety , its much more complex than that, explains Dr Barbara Rolls, professor of nutritional sciences at Penn State University. Satiety and how long that feeling is sustained depends on numerous factors, including portion size, how long it takes to eat a food, its texture and how filling you expect it to be.’
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You’re Not Eating Enough Protein
Protein is great for fat loss, according to Dr Luke. “It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack.”
Good sources include:
Remember, though: do opt for the lean sources of protein where possible, as some can be deceptively high in saturated fat, he advises. Need some inspiration for low carb, high protein meals? Look no further.
What Is The Best Exercise To Lose Belly Fat
Before you ask about the best exercises for a flat stomach, lets 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 youre 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.
A stomach overhang can be caused by a number of reasons, including:
One things for sure no-one should have to suffer the distress caused by stomach overhang. The good news is that there are things you can do to either remove stomach overhang completely or considerably reduce it.
The ideal scenario is to reduce or remove the fat, then tone the stomach area.
Surgery
Opt for CoolSculpting
Count your calories
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Stop Adding Sweeteners To Your Food And Drinks
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to Yale researchers, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
In fact, researchers at Wake Forest Baptist Medical Center found that every 10-gram daily increase in soluble fiber was associated with a 3.7 percent decrease in dangerous visceral fat over five years. Those who were active got even leaner, shaving off twice that much fat in the same amount of time. To start ditching that extra belly fat today, add the best high-fiber foods to your menu!
Tone Legs Stomach And Waist
Complement the results from your diet with strength training to build muscle in your midsection and legs. Muscle tissue has weight loss benefits: pound for pound it burns more calories than fat, and also helps give you a lean, toned appearance.
Do two to three strength training sessions per week that include moves to strengthen your lower body and core. Weighted squats, deadlifts and lunges target the muscles in your legs, and they also strengthen your midsection because your core works hard to stabilize your body while you do them. To work your stomach and waist, include planks â and side planks â into your routine, or catch a Pilates class for an hour of core training.
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Make your toning workouts efficient by combining moves that work your lower body with ones that work your waistline. Try using a dumbbell or the cable machine at your gym to perform a squat with a wood chop, or perform lunges with a twist to tone your sides. Because these moves work so many muscles, you’ll also burn more calories through your workout â and burn more fat â than through traditional crunches and sit-ups. While sit-ups and crunches work your abs, they don’t burn many calories, so you’ll still have a layer of fat over your newly toned abdominal muscles the ab exercises alone won’t make those muscles automatically visible.
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Drink Plenty Of Water
Drinking enough water boosts metabolism, which helps you lose weight.
Lemon water, a common favorite, may aid weight loss if you use it to replace sugary drinks. However, it has no proven added weight loss benefits over regular water.
A 2008 study of women with excess weight found that increasing daily water intake to more than 34 ounces per day, over 12 months, resulted in 4.4 pounds of weight loss.
You could drink more water by keeping a water bottle nearby, adding no-calorie, natural flavors to your water, or tracking your consumption with an app like WaterMinder.
The Trouble With Visceral Fat
Visceral fat also called intra-abdominal fat lies deep inside the abdomen. It encases the internal organs and releases inflammatory compounds that make you more vulnerable to heart disease, type 2 diabetes and in women, breast cancer and the need for gall bladder surgery. Visceral fat is often referred to as belly fat, but fat around your middle can include both visceral and subcutaneous types of fat, and can expand your tummy to the front and sides. Subcutaneous fat which sits just beneath the skin doesnt create the same health risks that visceral fat does, however.
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What Exercise Burns The Most Abdominal Fat
Let’s clear something up: there is no way to spot-reduce fat. So, frustrating as it may feel, there isn’t any one exercise that burns the most abdominal fat.
Fat loss occurs when there’s a calorie deficit . When you consume less than your body requires it recruits fuel from energy stores within the body, but not from one specific location. Areas that you lose and gain fat from first ultimately depends on your genetic makeup.
So, basically, the exercise that burns the most abdominal fat is really just exercise that contributes towards a calorie deficit and it’s, ideally, a type of exercise that you genuinely enjoy doing, since you’re more likely to be consistent with movement when it feels fun.