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.
Lose Belly Fat With Quick Tweaks To Your Habits
Sometimes eating healthy and exercising just isnt enough. To see results quicker, you might want to try making a few tweaks to your lifestyle and habits.
A very important one is sleeping properly. A lack of sleep can cause fat to accumulate in the belly because your body doesnt have time to digest the foods. Also, when you dont sleep or when you stay up late, you are more likely to eat later on in the evening or snack.
Alcohol is another major weight loss hinder. Alcohol is full of empty calories that just accumulate around your waistline.
Take time each day to relax and have a few deep breaths. Stress contributes to weight gain, so its important to take deep breaths during the day and do things that de-stress you.
Fiber Foods And Weight Loss
Fibers for weight loss, heard of it? Yes, especially the soluble fibers can help you lose fat. These are fibers that dissolve in water.
Soluble fiber forms a gel-like substance that slows digestion. It promotes nutrient uptake and helps lower cholesterol absorption.
Soluble fibers also help in:
- Lowering your blood cholesterol levels.
- Reduce symptoms of irritable bowel syndrome.
- Helps to control your blood glucose, very helpful if you have diabetes.
- Lowers the risk of getting intestinal ulcers.
- Cleanses the colon by increasing the number of health bacteria.
- Slows down digestion and makes your stools softer and easier to pass.
Veggies and fruits: Brussels, avocados, passion fruits, asparagus, turnips, broccoli, apricots, collard greens, eggplants, carrots, apples, beetroots, and peas.
Whole grains: oats, bran buds , barley, and whole bread.
Proteins: black beans , soy nuts , lima beans, and kidney beans
In addition to soluble fibers, Insoluble fiber also helps in weight loss. It is known to promote regularity and bulking. They make you have a feeling of fullness. It makes you eat less.
Eating more of the insoluble fibers eliminates constipation and fecal inconsistency .
Most of the insoluble fibers are in the seeds and skins of fruits.
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Drink A Glass Of Water Before Eating A Meal
Research has also found that drinking a glass of water before a meal can help to suppress appetite, meaning that you’re more likely to indulge in a smaller and healthier sized portion while feeling fuller. One way to remind yourself? With a super chic reusable water bottle.
Stainless steel water bottle, £7.79, eBay
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.
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Give Yourself A Bedtime
A surprising way to lose belly fat without exercise is by catching more sleep as obesity and belly fat are intimately related to sleep apnea. Belly fat is present in people suffering from sleep apnea, explains Khan. A measure that prompts further investigation of sleep apnea is a neck circumference of over 17 inches or a body mass index of 30 or higher. The good news is when you get on the right path, discover these ways to lose belly fat while you sleep!
Lose Belly Fat By Eating Better Heres How
Eating healthy is the best way to lose belly fat. Weight loss is 70% diet after all.
Snacking: If you are hungry, snack on wholesome foods such as fruits and vegetables. Apples, carrot sticks with hummus, bananas, and grapes are all great snacks. These snacks will be full of nutrients too that can help prevent cravings for junk food.
Cut down on sugar: Sugar contains no nutrients it just provides empty calories that your body doesnt use. It causes blood sugar rushes and insulin spikes. Try to cut down on baked goods and heavily processed cereals that contain lots of sugar.
Eat whole foods: Eating whole foods is the easiest way to lose weight. Whole foods are natural, filling, and low in calories. They are full of vitamins and minerals, and fiber which keeps you full and helps you lose weight.
Pack your diet with good fats: We all need fat in our diet, but the source of fat is very important. Choose fats from sources such as avocado, nuts and seeds, and coconut oil.
Eat more vitamin C: Consuming more vitamin C can help with weight loss. Drink orange juice, or eat fresh circus such as oranges, clementines, and grapefruits every day.
Dont skip meals: Skipping meals will only set you up for failure. Starving your body and depriving it of food will make it hungry, and make you more likely to binge on unhealthy food later on.
Dont eat before bed: Try eating at least 3-4 hours before bed time so your body has time to digest what you eat.
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Lose Belly Fat With Chia Seeds
Chia seeds are an amazing way to get more omega 3 fatty acids in your diet.
If you are a vegetarian or vegan and dont eat fish, chia seeds are something you should be consuming.
Chia seeds are also high in antioxidants, calcium, iron, and lots of fiber too. They help keep you full longer.
How To Eat Them:
Try consuming at least 1 tablespoon of chia seeds a day. You can easily add them to your smoothies, cereal, or oatmeal, but you can also make chia seed pudding with some water or non dairy milk for a filling and healthy snack.
Fill Your Plate With Protein
Including lean protein on your plate every time you eat helps you feel full. Aim to consume at least 20 to 30 grams of protein with each meal and 10 grams of protein with each snack, recommends Ward. People who get enough protein feel very satisfied, and theyre not looking for all the refined carbohydrateschips, cookies, cake, candiesor foods that have trans fats like the pastries youd buy at a bakery or French fries, she says.
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Lose Belly Fat With Hot Peppers
Spicy foods are great for fat loss especially hot peppers! They boost your metabolism which in turns helps you burn fat.
Hot peppers contain a substance called capsaicin which has thermogenic effects. It boosts your bodys heat production, which means it also uses more energy and burns more calories.
You can eat hot peppers raw, cooked, or dried. Habanero peppers have the most amount of capsaicin, but cayenne pepper is great too. You can add these peppers to your soups, stir fries, and other dinner dishes.
Research Shows Losing Weight Leads To Heart Health
A diet thats low in fat and carbohydrates can improve artery function,according to a 2012 study by Johns Hopkins researchers. After six months,those on the low-carb diet had lost more weight, and at a faster pace. Butin both groups, when weight was lostand especially when belly fatshrankthe arteries were able to expand better, allowing blood to travel more freely. The studyshows that you dont have to cut out all dietary fat to shrink belly fat.For heart health, simply losing weight and exercising seems to be key.
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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.
Losing Belly Fat After Childbirth
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Change Your Lifestyle And Combine Different Methods
Just doing one of the items on this list wont have a big effect on its own.
If you want good results, you need to combine different methods that have been shown to be effective.
Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.
Track Your Food Intake
Most people know that what you eat is important, but many dont know specifically what theyre eating.
A person might think theyre eating a high protein or low carb diet, but without keeping track, its easy to overestimate or underestimate food intake.
Tracking food intake doesnt mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.
Planning ahead can help you achieve specific goals, such as boosting your protein intake to 2530% of calories or cutting down on unhealthy carbs.
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Add Spices To Your Food
Spices like black pepper, cayenne pepper, and cinnamon are full of health benefits. These spices work in a way that they increase your body temperature and thus fasten up the fat oxidation process.
Another good reason to load up your food with spices is that it reduces your blood sugar levels as well.
Fenugreek To Reduce Belly Fat
The severe tasting fenugreek seeds are flawless fat killer. They disintegrate fat right inside the liver. Fenugreek leaves are high on strands. Fenugreek additionally controls pulse and manages your glucose levels. All these conditions lead to an inclination of totality for a more drawn out time. They are low in starches and calories. So have fenugreek in any capacity you can.
Approaches to have fenugreek to lessen stomach fat:
- Douse 1 tsp of fenugreek seeds in water overnight. Take these seeds tepid water in the morning on a void stomach.
- Take some fenugreek seeds and dry meal, they work, they get a tan. Grind them into powder and store in an impermeable holder. Utilize this powder to sprinkle over yogurt, mixed greens, soups and so forth.
- Make fenugreek tea by spilling heated water over ½ -1 tsp fenugreek seeds. Soak for a car of minutes, strain and have it after one of your real dinners breakfast, lunch or supper.
- Incorporate a couple of new fenugreek leaves when making soups, curries or sauces. You can even utilize dried leaves as zest. Dry these leaves and store in a compartment. Utilize a tsp or something like that in the wake of pounding these dried takes off.
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Dates And Banana Drink
You will need: One banana, a cup almond milk and a teaspoon, one date and pinch of cinnamon
How to prepare: Take all the ingredients and blend it. Drink this date and banana drink to fight hunger and speed up metabolism.
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Best Foods To Lose Belly Fat
It’s not all about eating less. Music to our ears, we’re sure you’ll agree. Rather than simply cutting down on kcals, you need to consider the kind of food you’re consuming, too.
Belalij suggests building meals around lots of nutrient-rich vegetables, a source of protein and some healthy, unprocessed carbs. ‘Start with leafy greens such as spinach, kale and collard greens, then add carrots, broccoli and peas.’
‘Lean meats, including turkey and chicken, are ideal as they are lower in fat and therefore calories, or, if you are vegetarian/vegan, add in tofu or a handful of nuts such as pine, cashew or almonds and a sprinkling of seeds . When it comes to carbohydrates, rice, quinoa and potatoes are perfect.’
Your best course of action is to make small, manageable changes, and figure out what’s most sustainable for you. Remember: we’re after long term change, not short-lived tweaks. Cutting down on processed foods will also likely help with water retention which, while it’s not an approach we’d recommend, can be helpful for anyone searching ‘how to lose belly fat in a week’.
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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
A Final Note On The Best Way To Lose Belly Fat
Okay, so we’ve given you the good stuff when it comes to learning how to burn belly fat, the best diet to lose belly fat and belly fat exercises to add in to your routine. Basically everything you need to know about how to reduce belly fat.
The one takeaway we hope you leave with, though, is that for all of the ways to lose belly fat, the way you speak to and view yourself is the most important thing in all of this. Whether you do or do not want to lose stomach fat, you are still worthy of love and respect from yourself. If you feel that the only thing you can focus on is trying to lose fat fast or entering into any unhelpful and unhealthy habits, take a step back and reassess. Focus on small things like watching your stress, sleeping well or choosing nutrient-dense foods. Small, attainable goals add up to very big wins don’t lose sight of that.
*Women’s Health Naked Survey 2018
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Drink Flat Tummy Lemon Water
Number 10 drink flat tummy lemon water. As its name suggests flat tummy water is of great help in making your tummy flat. There can be many kinds of it because it is naturally infused water. We all know that it is healthy to drink eight glasses of water a day and it is a much better and healthier drink than any juice, to spice it up you can choose one ingredient to add to your water. We recommend you to try adding lemon to it.
Lemon juice and pulp are rich in vitamin C, pectin fiber, and citric acid. Vitamin C sounds like the most familiar thing on the list, but the other two things are good for you as well. Lemon can help you speed up the fat burning process and lose weight faster, pectin fiber, and gives you the feeling of fullness. So you will have fewer cravings to eat something for a while. Making that flat tummy lemon drink is super easy. All you have to do is squeeze half a lemon into a glass of water. Start your day with this drink and you will flush your body clean of toxins and help your liver work more effectively.
#9 Choose Cranberry Juice Over Soda
What is your favorite refreshing drink? Did we hear you say soda, consider a diet change? Cranberry juice tastes just as good if not better and is a much healthier choice. It is a good source of vitamin C, minerals, antioxidants, and organic acid. Which is a digestive enzyme. If you buy it from a store you will notice many brands of cranberry juice contain sugar.