Is There Really One Trick To Losing Belly Fat
When ads claim a “one trick” solution, remember that their main objective is to sell their product rather than to help you. Good marketing means one message, because it is hard to follow too many things at once. So they focus on one fad, and that tickles your curiosity and you click on the link to go their website.
How Belly Fat Accumulates
Obesity is said to be a complex pathological processes, as it can involve environmental, genetic and emotional factors.
Several hormones are involved in accumulation of belly fat, including insulin, ghrelin, leptin and cortisol. These impact how hungry or satisfied we feel before, after and between eating.
Eating chemically altered foods , repeat yo-yo dieting, crash dieting, genetic factors and stress can all interfere with appetite regulation.
Experts believe that some of the main reasons people tend to accumulate weight around their midsections include:
Visceral belly fat is especially dangerous:
Visceral fat is also called organ fat or intra-abdominal fat. This stubborn fat lies in close proximity to the vital organs of the body, including the liver, kidneys and other digestive organs, meaning its a real health concern.
Fat is actually similar to an organ, in that it releases compounds in the blood and alters hormone levels. When fat is stored close to the vital organs, its easier for it to get into the bloodstream. This can contribute to cardiometabolic problems, such as clogged arteries and hypertension.
Studies even show that visceral fat can trigger inflammatory responses that make people more susceptible to severe illnesses, including infections and viruses.
- and so on
Regardless of the exact type of exercise regime and diet you choose in order to lose weight, several things are important for everyone:
Flush Out Sodium Bloat
Its no secret consuming too much sodium can make you gain water weight. Studies have found a high sodium diet can lead to excessive bloating . And with many people over-consuming processed foods that are high in sodium its no wonder why so many of us are getting bloated bellies.
Avoiding processed foods is key to lowering your sodium intake. Next time youre about to microwave a processed food check the nutritional label for the sodium content. Its most likely sky-high in sodium. Eating more healthy foods like vegetables, lean meats, and good fats is key to balancing your sodium levels.
Consuming more potassium will help to balance out your sodium levels . If your body is low on potassium then your body will not want to flush out your water weight. Your body will have a hard time pumping out sodium from your cells if there isnt enough potassium there to flush it out.
Your stone age ancestors consumed 16 times as much potassium as sodium. Today in the modern world the average person is consuming double the sodium they are compared to potassium. This is why its a good idea to take a daily electrolyte thats high in potassium. I also like to drink potassium-rich coconut water when I want to drop water weight fast.
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Dine On Dark Chocolate
Not for every meal, but a square or two of the darker variety can actually help lessen your tum. It’s all down to the monounsaturated fat, which can help to speed up your metabolism.
Dark chocolate 70% bar, £3.98, Tony’s Chocolonely
Replace One Meal A Day With A Detox Smoothie To Lose Belly Fat
Detox smoothies or green smoothies can help you lose belly fat fast! Just replacing one meal a day will show results fast!
I recommend swapping out your breakfast for a detox smoothie. Its easy to take with you, and can be made in minutes.
Detox smoothies are packed full of healthy ingredients that help you lose belly fat, imagine you had one meal a day that was 100% belly fat reducing!
We have lots of options for smoothies, here are a few recipe articles thar include burn belly fat foods:
Try replacing one meal a day with a detox smoothie, they are packed full of belly fat reducing ingredients. These recipes are packed full of the 32 foods that burn belly fat fast! Try one today
More ways to burn belly fat fast below plus the best diet to lose belly fat!
How To Reduce Belly Fat With Pilates
Pilates is one the best core exercises available to lose stomach fat fast, and my current favorite. It involves small movements all centered around core strength that almost anyone at any age and any physical ability can do.
I have taken up Pilates in a big way, and not only do I have the faint line of a six pack starting to show, I have eliminated all my chronic back pain and CRPS/RSD pain! Plus I do look damn good in my jeans, if youll allow me to brag a little.
If you can afford it try out a Pilates reformer class, otherwise a Pilates mat class at your gym or even an online video will help you tone up that tummy and feel amazing!
Proven Ways To Get Rid Of Belly Fat For Good
If there’s one part of the body that most of us would like to be free of excess fat, it’s the belly. After all, nicknames like spare tire, muffin top and beer gut aren’t exactly terms of endearment.
Spot reduction, or the idea that you can target fat loss from specific areas of the body, is a myth, according to the American Council on Exercise , so there’s no exercise or food that will magically melt away belly fat. But if you’re looking to lose belly fat for the long haul, there are a number of research- and expert-backed things you can do.
Don’t fall for fads promising lightning-fast weight loss or six-pack abs in just a few days. Here’s what really works when it comes to trimming your tummy and keeping visceral fat at bay.
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Does Lemon Water Burn Fat
Lemon water is often praised for its weight loss benefits. However, there is no scientific evidence to support these claims. In fact, lemon water may actually have the opposite effect and contribute to weight gain.
Lemons are high in sugar and calories, and their acidic nature can erode tooth enamel. Drinking lemon water regularly can also cause heartburn or indigestion.
If you’re looking to lose belly fat, there are better ways to do it than drinking lemon water. Try cutting back on sugar, eating more protein and fiber, and exercising regularly. These lifestyle changes will help you burn fat and keep it off for good.
Now that you know more about how to lose belly fat fast, here is more information about the top belly fat burner supplements on the market today:
How To Lose An Inch Of Belly Fat In Four Weeks
Belly fat could be a sign that your health is at risk, with Type-2 diabetes and heart disease among the associated dangers. I carried out an experiment with the Trust Me, Im a Doctor team and a group of volunteers. We found that diet, rather than exercise, is the best way to rein in the belly.
Using our calculator below, you can work out how many calories you can consume to try to lose an inch in four weeks*. It tells you how many calories you need each day to maintain your weight, and you should reduce that figure by 500 calories to start reducing your weight and belly fat quite quickly.
* If you are underweight, you should not follow a weight-loss plan.
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What Should I Eat To Lose Belly Fat
Get the Recipe:Eggs in Tomato Sauce with Chickpeas & Spinach
There’s no one exact diet that blasts belly fat more than others. To reduce belly fat, you need to consider the timing, size and nutritional quality of your meals. This can help you maintain a healthy weight, reduce visceral fat and avoid uncomfortable bloating. Start with these tips to begin your journey to losing belly fat, the healthy way.
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Measure Your Progress Wisely
Tracking successful weight loss is sometimes trickier than youd think. Focusing primarily on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety, and undermine your motivation for no good reason.
The scale is not necessarily your friend. You may want to lose fat but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if youre just coming off a long period of semi-starvation , as your body may want to restore lost muscle. Starting weight training and gaining muscle can also hide your fat loss.
Losing fat and gaining muscle means great progress, but you may miss this if you only measure your weight. Thus its best to quantify body composition as you lose weight. You can do this with a DEXA scan, hydrostatic weights, plethysmography scales and others. But if these are not available, it is smart to also track the disappearance of your belly fat, by measuring your waist circumference.
Heres how to do it:
I recommend aiming for good but its not always realistic. Young people can usually achieve this, but for some middle-aged or older people, it may be a major victory to get all the way to decent.26
- Blood pressure
Eat More Healthy Fats
When youre trying to burn belly fat, dietary fat is not the enemy. While it may seem counterintuitive, eating healthy fats can increase satiety, which mitigates the risk of future weight gain. It also makes weight loss easier because you will be less tempted to overeat. Try adding fatty foods to your diet such as fatty tuna, salmon, almonds, olive oil, and whole milk.
At the same time, you should make a conscious effort to limit your consumption of unhealthy fats. Do not consume processed food that includes trans fats. Eat foods with saturated fat in extreme moderation. The best foods to eat include only monounsaturated and polyunsaturated fat unless the food is natural. For instance, a cup of milk has 1.5 grams of saturated fat, but this occurs naturally.
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You’ve Got Too Much Of The Wrong Gut Bacteria
Most of the bacteria that dwell in your gut are pretty useful. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite and much more besides.
Now, two groups of beneficial bacteria are dominant in the human gut, the bacteroidetes and the firmicutes. However, the number of bacteroidetes is decreased in obese people when compared with lean people, according to research.
In another study, scientists took stool samples from 1300 twins and found that the less diverse your gut bacteria, the more likely you are to have belly fat. Grow your gut community to shed serious timber.
Focus On The Way Your Clothes Fit More Than Reading A Scale
As you add muscle mass and lose fat, the reading on your bathroom scale maynot change much, but your pants will be looser. Thats a better mark ofprogress. Measured around, your waistline should be less than 35 inches ifyoure a woman or less than 40 inches if youre a man to reduce heart anddiabetes risks.
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You’re Eating Trans Fats
If antioxidants are the good guys of gut health, trans fats are the super-villains. These sneaky fats actively contribute to your growing waist line not just by adding new fat, but by moving fat from other areas of your body to your belly. During a six-year study at Wake Forest University, monkeys that were fed an 8 per cent trans-fat diet had 33 per cent more belly fat than monkeys that were fed an 8 per cent monounsaturated fat diet.
There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprits? Your cheat day favourites: cakes, biscuits, ice cream, popcorn, pies, fried food, fast food and takeaways.
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The Different Types Of Belly Fat
Not all fat is created equal. Excess timber around the waist hurts your health in a way that subcutaneous fat the soft layer of chub that sits directly under the skin doesnt. Belly fat is stored in your abdominal cavity, and shares space with important organs like the liver, stomach, kidneys and intestines.
Belly fat is metabolically active, which means its basically an organ in itself but not one youd want to donate.
It excels at pumping out various inflammatory substances, interfering with hormones that regulate appetite, weight, mood and brain function and sending your cortisol levels responsible for stress through the roof. No surprise then, that its associated with an increased risk of type 2 diabetes, heart disease and certain types of cancer.
So far, so tragic. There is, however, some good news. Belly fat may be the most dangerous type of body fat, but since its buried deep within your body, its also the easiest to get rid of. But before we talk about that, its worth identifying the causes of belly fat. After all, its far better to not put the weight on in the first place.
Slow Down Your Eating
Eating slowly will also help cinch your waist, too. Inhaling croissants while run-walking to work will do little to satiate you not that youll do much digesting anyway, with all that cortisol flooding your system. Instead, by making time to eat and focusing on your food , youll wind up eating less and youll feel fuller for longer.
9. Get Quality Sleep
Multiple studies have shown an association between short sleep and weight gain. When youre low on Zzzs, activity in the brains frontal lobe is impaired. At the same time, the more primal parts of your brain that deal with things like desire and motivation are lit up like the Blackpool Illuminations.
Inadequate sleep also wreaks havoc on your metabolism. When the body doesnt get enough rest, it conserves energy by slowing down basic functions. The combination of untameable cravings, little willpower and inefficient processing is an open invitation for fat storage. Follow our advice to improve your sleep tonight.
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How To Lose Belly Fat In A Week
This article was co-authored by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.There are 20 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 18 testimonials and 89% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 1,359,615 times.
Belly fat, or visceral fat, is fat stored in and around your abdominal organs. It can increase your risks of cancer, high blood pressure, stroke, dementia, heart disease, and diabetes.XResearch source You cannot lose large quantities of weight or excess body fat within one week – especially visceral or belly fat. To get healthier and lose the dangerous belly fat, you’ll need to change your diet, exercise routine, and lifestyle over a longer period of time. However, during a week you can start to make some great, health-promoting changes to your lifestyle.