Understanding The Different Types Of Belly Fat
Some people may not know this, but there are different types of belly fat. The reason for this difference really comes down to how we accrue the extra fat tissue. And, we must consider various solutions according to what kind of excess gut we have. So, here are a few examples of the different kinds of waistline fat.
Increase Your Body Movements
You must change your sedentary lifestyle if you have one. Keep your body moving most of the time while performing your daily tasks. Walk to your office and use stairs instead of lifts to go up or downstairs. It will be far better for you if you undertake different exercises such as yoga, gymnastics, etc. The reason for this is that the fast-paced movements increase the bodys metabolism. Increased metabolism means more fat gets burned to create the extra energy. IF somehow, your weekdays are completely occupied, use happy Saturday mornings for extra workout and keep your weekly calories count in check. Furthermore, doing exercises like aerobics can increase the number of calories you burn significantly and can lead to a leaner body mass. ;
Myth Or Fact: Exercises Like Sit
Answer: Myth. “No exercise can change the size of an organ, but it can help burn the layers of fat that can accumulate on the outside of your body. Plus it can help tighten the muscles in the abdomen, the area of the body lying just south of the diaphragm, that houses the stomach and many other internal organs,” says Moyad.
Interestingly, the part of your “belly fat” that can do you the most harm may actually be the fat you don’t see. It resides in the “omentum,” a kind of internal sheet that lies over and around your internal organs.
“People who are very overweight often have a lot of fat between their organs internally. In fact, in some instances, the liver can become so packed with fat you can develop a form of hepatitis, and in extreme cases, it can stop functioning altogether,” says Levy. The good news: A healthy eating plan can not only help you shed the weight you can see, but also the internal fat layers you don’t see.
You May Like: Does Sleeping On Your Stomach Make You Lose Weight
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.
Can You Lose Your Beer Belly And Drink Beer
Youve got to cut back on the beer.
If you eat healthy unprocessed foods, work out, and drink plenty of water. Yes, you can drink beer and lose the belly. Understand, drinking slows down the weight loss process.
If youre drinking 3 plus drinks a night, weight loss is much slower, but you will eventually lose the weight.
Also Check: How To Lose Just Stomach Fat
Ways To Lose Belly Fat And Live A Healthier Life
Maintaining a trim midsection does more than make you look greatit canhelp you live longer. Larger waistlines are linked to a higher risk ofheart disease, diabetes and even cancer. Losing weight, especially bellyfat, also improvesblood vesselfunctioning and also improves sleep quality.;
Its impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you cant see but that heightens health risks, says;Kerry Stewart, Ed.D.;, director of Clinical and Research Physiology at Johns Hopkins.
Heres how to whittle down where it matters most.
Exercises To Get Rid Of Lower Belly Fat
Exercises are the best answer to the question of how to lose lower belly fat. You cannot lose fat belly overnight but with these exercises you can lose them in just a few days. Exercises help burn the extra calories. With proper diet and a lot of workouts youll lose that lower belly fat in no time.
How to reduce belly fat in 7 days? Well, with these exercises of course. However, the key is to be consistent. As in the famous words of Anthony Robbins: Its not what we do once in a while that shapes our lives. Its what we do consistently.
Also Check: How Do I Get Rid Of Stomach Acid
Best Drinks To Shrink Belly Fat Fast
Water
Drinking plenty of water will help you get a flat tummy faster than expected by keeping you full in between meals and increasing the number of calories you burn. Research suggests that you can pump up your resting energy expenditure up to 24-30 per cent within 10 minutes of drinking water. Water is actually the best and the cheapest fat burner that is easily available and so important to your overall health. It flushes toxins from your body, boosts metabolism and helps maintain the balance of body fluids.
Apple cider vinegar
One of the most popular weight loss drinks, apple cider vinegar can benefit your waistline in a number of ways. The acetic acid, the main ingredient in apple cider vinegar, can improve weight loss by boosting metabolism, increasing the fat-burning process and suppressing appetite. Studies in animals showed that acetic acid can help prevent weight gain and decrease fat accumulation in the belly and liver.
Green tea
Green tea is one of the;healthiest and most effective drinks for weight loss. It is packed with nutrients and antioxidants that are beneficial for your health. Research suggests that epigallocatechin gallate , potent antioxidants, can increase fat burning and boost metabolism. Green tea also contains caffeine that boosts energy levels and improves performance during exercise, thereby contributing to better weight loss.
Lemon water
Ginger tea
Know The Flat Belly Fats
Though eating fats seems like a counterintuitive way to shrink your stomach, flat belly fats such as olive, canola, avocado, and walnut oils, plant-fat rich foods like avocados and olives, and nut and seed butters like peanut butter, almond butter, and tahini, can help you get the job done. However, as with any packaged food, make sure you’re looking for one with less sugar than fiber.
Also Check: How To Get Fat Removed From Stomach
Cut Back On Carbs Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome .
You dont have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat .
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .
SUMMARY
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Coconut oil is one of the healthiest fats you can eat.
Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake (
39 ).
In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches from their waists without intentionally changing their diets or exercise routines (
41 ).
Also, keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some of the fats youre already eating with coconut oil.
SUMMARY
Heres How To Lose Lower Belly Fat Easily
Lower belly fat is a little more stubborn than the upper belly fat. The accumulation rate of fat is higher in the lower abdomen than the upper tummy. There are many factors that contribute to this, however, mainly it boils down to your diet, genetics, and lifestyle factors. Comparatively, it is easier to get rid of the upper belly fat. However, once you learn how to get rid of lower belly fat, it is not that hard either.
Don’t Miss: What Helps Severe Stomach Pain
Chew Your Food Properly
Taking your time to eat your food slowly and drink slowly will help to reduce the amount of air you swallow. An easy way to do this is to put your fork down between mouthfuls.
Some people even like to count the number of times they chew each mouthful: around 32 times is recommended for breaking down food so that it loses texture.
If thats too bothersome, simply focus on chewing your food to a mush before swallowing. Allow plenty of time for each meal, and dont eat on the run.
And, most importantly, close your mouth while eating!
Seriously Only Drink Water Or Tea
As much as we love the benefits of coffee and hate soda, theyre both no-nos when trying to shrink your bloat, fast. Fluids, specifically water, are absolutely key for optimal digestion, says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition. Consuming beverages that are high in sugar or caffeine can not only be dehydrating, but in some cases can add to excess calorie intake, too.
You May Like: Why Do I Have Stomach And Back Pain
Water Yay Alcohol Nay
When it comes to beverages, the best thing you can drink to lose weight around your belly is water. The worst thing you can drink if you are trying to shrink your stomach is alcohol.
Drinking water in particular right before you eat a meal can help you lose weight around your belly by encouraging you to eat less. By having water already in your belly before you start to eat, you will feel fuller faster.
In one study of obese adults over a three-month period, those who drank two cups of water a half-hour prior to each meal lost nine pounds, while those who were only told to imagine themselves already satiated prior to commencing eating lost only six pounds.
Don’t Be Afraid To Instagram Your Meals
Your friends and family may roll their eyes when you whip out your phone to Instagram your meals, but what they see as an annoying habit might actually be improving your health. An analysis of “attentive eating” studies in The American Journal of Clinical Nutrition;found those who recall their last meal as being filling and satisfying tended to eat less at their next meal, thus keeping their bellies flatter. So if you have trouble remembering what you had for dinner last night, try Instagramming your meals in an effort to feel content the next time you sit down to break bread.
You May Like: What Are The Symptoms Of Esophageal And Stomach Cancer
Creating The Illusion Of A Flat Stomach
Support Healthy Belly Bacteria
There are healthy belly bacteria, and then there are bad belly bacteria, the later of which studies indicate overweight people have more of in their gut. To keep the fat-causing bugs at bay, you need to eat a variety of foods that support their healthy counterpartsthe kind found in the bellies of slim people. Examples of probiotic-rich foods that help you lose weight by aiding digestion include kefir, kombucha, and bone broth. Read up on our master list of best probiotic foods for a healthy gut.
Recommended Reading: How Do I Get Rid Of Stomach Fat Fast
All Our Stomachs Are The Same Size Regardless Of How Much We Weigh
If eating less was all it took to shrink your stomach, it would follow that normal-weight people have smaller food pouches than people who are overweight or obese. But thats not the case, according to findings published in the journal Gastroenterology. Regardless of how much we weigh, everyones stomach is pretty much the same size.
If youre still skeptical, consider this: Your body was designed to take in enough calories to keep it running, even during times when food is scarce. So you better believe that its not going to shrink your stomach when you feed it less.
In fact, most of us tend to feel hungrier when we slash our caloric intake. Your body begins to think that youre starving. So you get multiple physiologic and hormonal responses to try to get you back to your weight, Dr. Kumar says. Your system gets flooded with the hunger hormone ghrelin, making food even harder to resist. At the same time, your body temperature and metabolic rate slow down in an attempt to conserve precious energy.
Reduce Belly Fat With Apple Cider Vinegar
Apple Cider Vinegar, with its acidic, corrosive, helps you dispose of stomach fat. Corrosive for the most part guarantees better assimilation of protein, which is thus vital for development hormones of our body. Development hormone is one of the best mediums that can break down your fat cells. This additionally keeps your digestion system working actually when you are resting or dozing. By empowering the usage of iron in your body, ACV likewise helps in expending vitality. Vitality utilization is equivalent to smoldering fat.
Get this:
- Add ACV to the glass of water.
- Have this water before your dinners three times each day.
You May Like: Is Stage 3 Stomach Cancer Curable
Be Patient And Stick With It
Achieving a flat stomach takes time. Go in with a long-term outlook.;”Going for the immediately perfect result is unrealistic and, when you fail, you will likely quit,” says Quebbemann.;
Instead, commit to these lifestyle changes for a period of several weeks or months and enlist the support of a friend who can help hold you accountable.
How To Shrink Your Stomach: Surgically
Weight loss surgery, or bariatric surgery, works in two basic ways.
The most popular weight loss surgery procedures are gastric bypass, gastric band and sleeve gastrectomy.
While you would need a consultation to determine which procedure would be best for you, they all work to restrict how much food you can ingest or restrict the nutrients you can absorb.
These surgeries have been successful in providing long-term weight loss solutions to those who qualify. In fact, it is possible to lose up to 50 to 60 percent of your original weight within two years.
That being said, bariatric surgeries require patients to completely alter their approach to food after the surgery. If they don’t, severe complications can arise.
Bariatric surgery can be a good option for those who are clinically obese and have other ailments like high blood pressure, sleep apnea and diabetes.
However, for those who don’t qualify for, or want bariatric surgeries, there are natural ways to reduce their weight and food intake.
You May Like: How To Improve Stomach Acid
How Many Calories In Your Beer
Theres hundreds of beers on the market and they all have different amounts of calories in them.
For example, a 375ml, or 12oz beer can have anywhere from 135 to 150 calories in it. On average, a single beer can contain as many calories as a standard-sized Mars Bar and almost as many as a plain Krispy Kreme donut .
Heres the thing
Alcohol contains 7 calories per gram, which means its more caloric than protein and carbs
Too many calories of any kind can result in belly fat. When it comes to how your body stores fat, excess calories lead to increased fat storage.
If youve got belly fat, its impossible for you to lose weight unless you make some changes, well get to them in a moment.