Lose Belly Fat With Cardio
If youre not already getting at least 150 minutes per week, or about 30 minutes on most days, of moderate-intensity cardio activity in â its time to start moving. Options that are easy on your back include briskly walking, pedaling a recumbent bike or swimming. Work this up to 300 minutes per week to encourage your weight, including belly fat, to drop faster, recommends the Physical Activity Guidelines for Americans.
To really get the fat moving, progress your cardio workouts to a higher intensity. You dont have to endure back pain to work harder â even low-impact modes of exercise can be performed vigorously. Simply pick up your pedaling rate on the bike or swim some of your laps at an accelerated pace.
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How Long Does It Take To Lose Belly Fat
How quickly you lose belly fat depends on myriad factors, including whether you make lifestyle modifications , genetics, age and more. However, theres an element of arithmetic to determining how quickly you can lose body fat in a safe and effective way, which ultimately leads to trimming excess abdominal fat.
To lose 1 pound of fat, you need to burn 3,500 more calories than you eat, according to the U.S. Department of Agriculture . By reducing your caloric intake by 500 calories per dayeither by eating fewer calories or exercising more you can lose 1 pound of fat in one week. People who lose weight gradually tend to keep the weight off more successfully than those who lose weight more rapidly, according to the Centers for Disease Control and Prevention .
With that math in mind, you can set a goal of how much belly fat you want to lose over a specific amount of time, keeping in mind that 1 to 2 pounds a week is considered healthy and sustainable weight loss. Also, its important to remember you cant spot-reduce fat on any particular area of your bodyweight loss occurs comprehensively rather than around your midsection specifically. Over time, youll see the results in your midsection in addition to other areas of your body where body fat is stored.
Tip #: Increase Your Intake Of Soluble Fiber
Studies show that adding an adequate amount of soluble fiber to your diet may help you reduce belly fat over time as well as prevent the additional accumulation of belly fat in the future. According to Web MD, adults should aim to consume at least 10 grams of soluble fat per day.
This method works because as you consume lots of fiber, it then absorbs water and turns into a gel as the process of digestion occurs. Food then slows down as it moves its way through your digestive tract, enabling you to feel fuller for longer, therefore often consuming fewer calories.
Foods that contain an excellent source of soluble fiber include:
Additionally, adding a good source of fiber to your diet may help naturally lower levels of bad cholesterol, can help control levels of blood sugar, and more. This is an excellent way to get rid of and help prevent a build-up of visceral fat for many years to come.
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Exercises To Lose Belly Fat Without Hurting Lower Back
Exercise is vital to losing belly fat. But if youre thinking you have to do crunches and twists that strain your lower back, youre wrong. Spot-training doesnt work to remove fat layers from your middle. You may be sucked in by those magazine ads which show a saggy belly beside the new improved version, but unless the after picture shows new toned arms, legs and backside as well, its a scam.
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To lose belly fat you need to embrace aerobic exercise, and there are plenty of exercises to lose belly fat without hurting your lower back. You can even do high-intensity workouts, which do the best job of shrinking the belly bulge and keep your spine happy.
How To Exercise To Lose Belly Fat
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 17 references cited in this article, which can be found at the bottom of the page. This article has been viewed 32,080 times.
Shedding the weight around your middle is possible, though you canât target one area. When you lose fat, you lose it from your whole body, not just your belly.XResearch source Each pound of fat equals 3500 calories, so youâll need to burn an extra 500 calories a day to lose 1 pound a week. Itâs easiest to lose weight if you balance reducing your calories with exercising. To lose belly fat, burn fat off with cardio and interval training, and then target your abdomen with strength training to help tighten up those muscles.
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Exercises To Lose Lower Belly Fat And Fat Around The Crotch
These simple exercises will help you lose lower belly fat .
Even if you are already slim but you have the stubborn lower stomach fat, these exercises can help to lift up your skin and give you a flat tummy.
They especially target the love handles that usually remain even after giving birth which makes exercising every day all the more important.
The best part is, these exercises can be done in just 5 minutes for amazing results. So much so that they will sculpt your waistline which will give an instant hourglass effect. Just remember to do them daily for 10 minutes at least to see visible effects on your tummy!
The following exercises are suitable for both men and women.
Crunches For The Lower Belly
Sit on the floor with your hands resting behind you on the floor. Your knees should be bent at a 90 degree angle with your feet touching each other in front of you.
Slowly lean back keeping your elbows tucked in to your sides until you feel a stretch in your abdominal muscles.
When returning, slowly lift yourself up through the crunching motion in order to get all the muscles contracting in that area. Repeat this exercise 10 times or more till you begin to see results.
Leg Raises For A Flat Tummy
Lie flat on your back legs together, arms stretched out above head resting on the floor palms down.
Side Crunches For A Toned Waist
Crunches With Weights
This is one of the best exercises you can do to lose lower belly fat.
Dont Forget To Add Cardio Exercise To Your Routine!
Negative Calorie Foods To Lose Tummy Fat Without Exercise Naturally
Before starting, it is important to understand that all foods burn 10-15% of calories of total intake in digestion. The energy is used to breakdown the carbohydrates, fats and other nutrients present in our food. Energy is also required to absorb proteins by body.
Foods that burn more calories in chewing and digestion process as compared to the calories they provides are called negative calorie foods. Eating negative calorie foods can create a calorie-deficit in the body, which ultimately help in losing weight. You can try negative calorie diet to lose tummy fat without exercise. Read more on Negative Calorie Foods.
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Get A Good Nights Sleep
Getting enough sleep is another way to lose weight without exercise. When you dont get enough sleep your body produces more ghrelin, a hormone that stimulates appetite.
On the other hand, when you get enough sleep, your body produces more leptin, a hormone that suppresses appetite. Not getting enough sleep can also lead to cravings for unhealthy foods and snacks.
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.
Check out these articles here for a calorie calculator and a list of free online tools and apps to track what youre eating.
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Your Skinny Fat Body Fat Percentage
The best way to determine if youre skinny fat or not is to measure your body fat percentage. Now, this can be a lot more difficult than just weighing yourself with a body weight scale. Ideally, you will have a certified personal trainer to measure your body fat percentage. But if youre unable to meet with a personal trainer that you can also pick up a smart scale. This will give you a ballpark picture for you to work with.
Ideally, women will have a body fat percentage of 24% or lower to start getting rid of their skinny fat body. Men should be 17% or below before they start seeing their skinny fat go away . Youll be able to lose your skinny fat faster the more muscle you build and the more body fat you lose.
Many endurance athletes tend to become skinny fat because they do too much cardio without strength training. Most people make the mistake of trying to lose their skinny fat body by doing more and more cardio. But doing so also causes you to lose muscle. Yes, youll be burning fat but muscle loss also occurs if youre not also strength training. High levels of endurance training can lead to high levels of the stress hormone cortisol . Cortisol can cause an increase in water weight for stubborn spots like your hips, love handles, and belly.
Lose Weight With Friends
If you struggle to lose weight on your own, consider making it a team effort. According to a study published in the journal Obesity during a 12-week, team-based weight loss competition, getting encouragement from teammate increased the odds of achieving clinically significant weight loss by 20%.
In our study, weight loss clearly clustered within teams, which suggests that teammates influenced each other, perhaps by providing accountability, setting expectations of weight loss and providing encouragement and support.
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Incorporate Probiotics Or Probiotic Supplements
According to a 2021 review, certain probiotics can aid in fat loss.
Evidence shows that probiotics may play a role in releasing hormones that regulate appetite. Research also shows that probiotics may increase levels of certain proteins that regulate fat.
One small 2013 study found that the Lactobacillus amylovorus and Lactobacillus fermentum strains of probiotics were capable of shifting body composition. In other words, these probiotic strains helped study participants lose 3% to 4% of their body fat over six weeks.
If you want to incorporate more probiotic foods into your diet, try eating more:
- Sourdough bread
You can also take probiotic supplements. There are a ton of supplements on the market, so make sure to look into the brands, ingredients, quality, and reviews.
Probiotic supplements also contain different strains, so you’ll want to research which strain is best for your specific needs. Always talk with your physician before taking any new supplements.
Mental Benefits Of Reducing Belly Fat
There are additional benefits to learning how to lose belly fat that extend far beyond the amazing things it can do for you physically. Lessening the amount of belly fat you have in your abdominal region can also have some great benefits for your mental health and wellbeing.
Not only will you become empowered and feel a greater sense of self-confidence, but you may also see a significant improvement in mood and a decrease in feelings such as anxiety and depression. Losing belly fat enables you to feel great about yourself no matter where you go or what you are wearing.
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Consider Debloating Supplements Or Dietary Supplements For Faster Metabolism
You can also consider looking into debloating supplements or dietary supplements for a faster metabolism. Phen24 is an excellent supplement that can tremendously help reduce that belly fat through faster metabolism and fat-burning process in the body. With clean ingredients and clinically proven formula, Phen24 can help not only your daytime metabolism but also your nighttime metabolism while you sleep.
There you have it, a few tips on how to lose belly fat without exercise. Remember that these changes will not happen overnight and you need to be patient for these changes to take effect. Do not give up and persist with these tips and you will achieve the body that you desire.
Monitor Your Eating With A Food Diary
Self-monitoring, like keeping a daily food diary, is a great way to keep track of what you’re eating.
Try out a free food diary app like MealLogger, MyNetDiary, iEatBetter, and MyFitnessPal. These apps make it easy to keep track of your meals, nutrients, and calories right from your phone. If you prefer a pen and paper, that works too! You can purchase a simple notebook and manually keep track of what you’re eating each day.
The Center For Disease Control has a free food diary template online that you can print out. Websites like MyFoodDiary can help you track your diet right from your computer too.
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Serve Unhealthy Food On Red Plates
One unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods.
One study reported that volunteers ate fewer pretzels from red plates than from white or blue plates .
The explanation may be that we associate the color red with stop signals and other man-made warnings.
Summary
Red plates may help you eat fewer unhealthy snack foods. This may be because the color red triggers a stop reaction.
How To Get Rid Of Belly Fat Without Surgery
“Maintaining a healthy weight is an important part of a healthy lifestyle, and carrying extra weight anywhere on your body can be detrimental to your health,” explains , an internal medicine physician at , part of Main Line Health. “But belly fat is made up of a type of fat called visceral fat, which can be particularly damaging.”
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How To Lose Belly Fat Overnight With Ice Packs
To lose belly fat without exercise, many people recommend using ice packs on your stomach. Many of them will say that these ice packs alone can rid you of that unnecessary belly fat. If you are looking for something for this purpose, go to the nearest drugstore and buy yourself an ice pack. You can also make your own with a plastic bag, placing it on your stomach before going to sleep.
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Wetzel is a female fitness professional, passionate about using her platform as an athlete to educate others about fitness and empower them to be their very best. She is most known for her top-tier performance among female Spartan racers and has competed multiple times on the NBC television series, American Ninja Warrior.
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Increase Vitamin C Intake
Vitamin C helps keep oxidative stress and many health problems at bay . Fruits like orange, lemon, lime, bell pepper, broccoli, kale, grapefruit, and kiwi are good sources of vitamin C and minerals like calcium, potassium, magnesium, and zinc. Vitamin C helps in digestion and maintaining blood pressure. It is a good idea to eat at least one fruit that has a lot of vitamin C every day.
Youre 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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Switch To Sprouted Bread
While its often assumed that bread is off-limits when youre trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didnt pack this healthy prebiotic fiber.
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