How Much Belly Fat Do You Have
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check.
Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.
For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.
Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.
âWhat weâre really pointing to with the apple versus pear,â Hairston says, “is that, if you have more abdominal fat, itâs probably an indicator that you have more visceral fat.”
How To Lose 6 Pounds Of Belly Fat In 30 Days
Slip into that smaller pair of skinny jeans in just 30 days!
Are you rockin some extra cushion around your mid-section? Are you tired of sifting through your closet for clothes thatll properly hide that muffin top? Youre not alone. What if you could learn how to lose belly fat in 30 days? The answer could be closer than you think.
The excess fat around your tummy, also referred to as visceral fat, accumulates as your waistline expands. During this process, fat cells swell up and infiltrate towards your middle, thus lending you the dreaded beer gut.
But good news: lending is the crucial keyword here. Your eating habits and exercise levels might invite visceral fat, but not to pitch a tent and stay for good! With the right tips and tricks, you can target that belly bulge and shrink fat cells, and wave goodbye to that muffin top for good. You see, abdominal fat responds to certain physical activities and diet changes and ultimately metabolizes at a faster rate.
Although 6 pounds doesnt sound like a lot, losing even a few pounds can make the world of a difference when it comes to looking and feeling your best. And with weight loss, slow and steady really does win the race.
Countless products have hit the market claiming to get you a flat stomach overnight and unfortunately, these commercialized items boast false promises. Real results take determination, effort, and consistency, but if you stick to your regimen, youll flaunt the figure of your dreams in no time.
Exercise And Dieting Helps You Lose Belly Fat
So what can we do about tubby tummies? A lot, it turns out. The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity at least 30 minutes per day to control weight and lose belly fat. Strength training may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it wont get at visceral fat.
Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help.
Scientists hope to develop drug treatments that target abdominal fat. For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat.
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Stop Drinking Your Calories
Regularly sipping stuff other than water, black coffee, or unsweetened tea? Calorie-containing drinks can slow or straight-up stall your weight loss progress, making it almost impossible to get rid of lower belly fat.
Case in point? That 16-ounce latte you get with breakfast can pack about 250 calories. Grab a sugary cocktail after work and youre looking at 300, 400, or even 500 more.
If you have those kinds of drinks on the reg, just cutting them out could be enough to start melting fat all over your body including around your lower belly.
Thats especially true when it comes to booze, since research shows that drinking a lot of alcohol seems to cause fat to be stored around your belly. Dorn JM, et al. . Alcohol drinking patterns differentially affect central adiposity as measured by abdominal height in women and men,
Stop Eating Free Calories
Instead of leaving out any particular nutrient from your diet, focus more on taking a balanced diet that is full of nutrients. Stay away from junk foods and free calories like soda, cold drinks, ice creams, fries and fast foods that add a lot of calories to the body but no nutrition.
Create a diet plan, and stick to it for at least 15 days to see the results. Modify it according to your goals. Stop overeating, snacking in between meals, and have your dinner early. Also, do not eat in a hurry. Chew your food properly and focus on mindful eating. How and when you eat has a vital impact on how the food is used in the body.
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Turn Off The Late Show After The Monologue
Or skip your favorite early-morning showwhatever it takes to grab a few more minutes of sleep each day. When researchers at the University of Chicago studied men who were sleep-deprived, they found that after just a few days, their bodies had a much harder time processing glucose in the blooda problem common in overweight diabetics. When the individuals returned to a more normal seven to eight hours of sleep a night, however, their metabolisms returned to normal.
How To Lose Belly Fat For Teens
Lets face it.
If youre reading this right now, youre a teen with unwanted, confidence-draining belly fat. Well, I know how you feel.
I know the struggle of trying to find the best way to lose that fat, of testing different diets and exercise routines, but never finding something that actually works.
I know how it feels to look in the mirror and see someone you dont like simply because of those extra, chunky pounds.
So, how did I go from that, a teenage girl who couldnt stand to look at her chubby stomach or fat legs in the mirror, to what I am today, a confident, toned, and healthy young woman?
Simply put, I cut a lot of carbohydrates and took up daily yoga.
Welcome Tubby Teens: in this article. well look at How to Lose Belly Fat and Gain Happiness while you enjoy the process.
These photos were not altered in any way.
You can clearly see the difference in my shape from January of 2020 to only a few months later in August of 2020. It took me my entire life to find something that actually worked for my fat-loss wishes. Im thrilled that I can actually share it with you, and that maybe itll help you, too!
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S For Beating Belly Fat
There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
To get the same results in half the time, step up your pace and get vigorous exercise — like jogging or walking. You’d need to do that for 20 minutes a day, 4 days a week.
Jog, if you’re already fit, or walk briskly at an incline on a treadmill if you’re not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
Moderate activity — raising your heart rate for 30 minutes at least three times per week — also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.
âRake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesnât have to be in the gym,â Hairston says.
If you are not active now, it’s a good idea to check with your health care provider before starting a new fitness program.
2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.
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Why Does Belly Fat Usually Form
Weight gain as a whole is a little complicated but belly fat typically forms from consuming too many calories, which causes weight gain, says Keri Gans, R.D., author of The Small Change Diet. That said, you really cant control where fat accumulates in your body. We have practically no control on where that weight goes, Gans says. It usually ends up on our belly or hips and thighs based on ones genetics, sex, and/or age.
Gaining weight quickly raises the odds that youll develop more belly fat, says Jessica Cording, R.D., author of The Little Book of Game-Changers. But different body types are more prone to storing fat tissue around the midsection, she says.
Certain other factors, like not getting enough sleep or being stressed out can also raise your risk of developing more belly fat, Cording says. Higher levels of the stress hormone cortisol has been shown to promote more accumulation of fat tissue around the midsection, she explains.
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Experiment With Varied Cardio
With the weather getting warmer its the perfect time to go for a walk or run, but remember to vary your speeds. Why, you ask? Research has shown it will help you shrink your belly. In an Ohio State University study reported by Biology Letters, walking at varying speedsâas opposed to a steady speedâcan burn up to 20 percent more calories.
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Simple Tips To Lose 10 Pounds In 30 Days
May 18, 2020 By Jenny
We all know that if we want to lose weight and stay in shape, eating well and exercising are pretty essential.
But did you know you could lose weight without exercising or always eating healthy food?
Im not suggesting that following these tips means you should cancel your gym membership and go on a food splurge .
But doing some or all of the things in this roundup can certainly complement your weight loss efforts.
Are you ready to have some fun and get weight loss done?
This exercise trains the whole body and should be done at the end of the workout.
How to do it:
- Lie on your back with your legs straight.
- Then, stretch your arms out by your sides.
- After that, slowly move your legs to one side.
- Then move them to the other side while tightening the abdominal muscles.
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Moderate Legumes And Cruciferous Vegetables
Legumes, beans and cruciferous vegetables are all highly nutritious and should certainly feature in your diet however, if youre not used to them, they can unfortunately cause you to become gassy. The best way to introduce them? Slowly. Give your body time to adjust to these types of carbohydrates.
Try swapping a lunchtime meal for a veggie-heavy soup, too, as its a great way to get your five-a-day and fill you up, without the bloat.
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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.
- Broccoli
- Whole Grains
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!
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How To Get Rid Of Belly Fat And Keep Your Legs & Butt At The Same Time
Belly fat is a big problem for most men and women today. While it is so easy for it to pile up in the middle, getting rid of it is a very different story. Diet can help shed tummy fat, but what worries most women is whether they will be able to maintain the current size of their butt and legs at the same time. This makes sense since there is no way you can lose fat in only one area. Or is there?
While it is not possible to follow a special diet that only targets the tummy and maintains the legs and butt, you may do exercises that can keep you trim in those areas. On the other hand, you may also opt to focus on the belly area by doing abs workout.
For best results, you need to combine proper diet and the right exercise combination. For example, you need to eat less carbs and more proteins, fibers, and complex carbohydrates to lose weight. To burn fat fast, a cardio workout is recommended. To tone the belly area, then an abs workout is recommended. An example is stomach crunches. For the legs and butt area, squats and leg lifts are recommended for firmer and toned muscles. Running and cycling are also types of exercises that can do wonders for your legs.
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Keep In Mind That Hormones Play A Role
If you’re struggling to lose lower belly fat, underlying hormone imbalances could be playing a role, explains Maritza Worthington, a functional nutritionist who specializes in digestive and hormone health. “In my experience, the top two culprits behind stubborn belly fat have to do with either excess cortisol or estrogen dominance,” she says. “Typically hormone imbalance issues dont happen overnight, and are the result of insulin resistance, malnutrition, lack of exercise and a high stress lifestyle.”
Worthington shares a few pointers:
- Eat regularly and skip the fastingthe body actually stores more belly fat when skipping meals. “This could be because the body experiences higher cortisol/stress from starvation, and as a coping mechanism stores more belly fat , not knowing when the next meal will come,” she says.
- Focus on balanced meals and avoid eating protein or carbs alone. “Theres a reason why your body uses macronutrientsprotein, carbs, & fatsfor optimal fuel. And skipping one of these macronutrients can actually work against your metabolism.”
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Fill Your Diet With Whole Foods
A great way to make this easy for yourself is to subscribe to the 80/20 rule when you’re grocery shopping, suggests NASM-certified trainer, Sarah Pelc Graca. “Before checking out at the grocery store, take a peek at your cartonly about 20% of the contents should be in a box,” she says. “For the most part, boxed foods like crackers, cookies, and frozen meals, are processed and include little nutrients and excess sugar. On the flip side, about 80% of your cart should include real foods, such as meat, vegetables, whole grains, and fruits.”
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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Stop Drinking Diet Soda
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Just because it says the word diet on it, does not mean its diet-friendly. It is loaded with artificial sweeteners and encourages your taste buds to crave sweets, while spiking your insulin levels and causing your body to store more fat. According to a study conducted by the University of Texas Health Science Center at San Antonio, people who drank two or more diet sodas a day had waist sizes that were six times bigger than those who didnt drink diet soda.
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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Limit Added Sugar And High
Consuming too much added sugar is associated with excess weight thats likely to accumulate around your waist. Sugar-sweetened beverages and drinking too much fruit juice can be particularly harmful.
When we drink our calories, especially with soda or juice, we dont feel as full or satisfied compared to chewing those calories, notes Dr. Creel. For instance, you may eat three oranges for the same amount of calories as a large glass of orange juice and feel much fuller for a longer period of time.
Watch how much of these liquid calories you consume and try to cut back where you can.