Walk For 30 Minutes A Day
On top of other exercises, adding a 30-minute walk each day can help a person burn more calories, reduce stress, and sneak in extra movement.
Taking 30 minutes to walk at lunchtime can help reduce stubborn fat, and it can also help a person feel more productive in the afternoon.
A 30-minute walk after dinner can aid digestion and stop someone from spending this time being sedentary in front of the television.
What Is Belly Fat
First things first. Before we talk about how to get rid of belly fat or how to lose belly fat, its important to know exactly what belly fat is.
Belly fat or abdominal fat is the subcutaneous fat that sits around the waist and provides a store of energy, and also protection and heat, for the organs, says Tarik Belalij, personal trainer and nutritionist at Everyone Active Becontree Leisure Centre.
Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surrounds the organs that can be the most dangerous type of fat leading to heart attacks and diabetes.
How do you know if youve got this type of fat situation going on? Excessive visceral fat is what causes the beer gut , pushing the stomach out from the inside, Belalij says. So, to reiterate, were not talking bloating, which comes and goes, were talking about actual belly fat tissue.
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You’re Drinking Too Much Alcohol
Can one too many pintsreally earn you a beer belly? Well, yes. As you gulp down your drink, your body turns the alcohol into acetate, which your body cant store. It becomes your primary energy source, and the proteins, carbs and fats swirling around your digestive system are converted to fat by default.
Factor in the excess calories from your drinks with the gut-busting kebab you pick up on the way home and suddenly youre looking at excess fat storage.
Not only does a night on the sauce send your cortisol levels through the roof, it saps your testosterone, which means youll find it more difficult to build lean muscle and burn fat as fuel.
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How To Slim Down And Lose Belly Fat In One Week
Are you looking to slim down and reduce down your belly fat? Fat tummy has bothered numerous individuals, making them think of flattening their belly fats and slim down for good. The belly fat is a contributed by todays sedentary lifestyle and unhealthy eating habits among many individuals. So, to give you an idea as to how to reduce your weight quickly, below are 11 methods that you can do to see results in just 1 week.
Think Eating Plan Not Diet
Ultimately, you need to pick a healthy eating plan you can stick to,Stewart says. The benefit of a low-carb approach is that it simply involveslearning better food choicesno calorie-counting is necessary. In general,a low-carb way of eating shifts your intake away from problem foodsthosehigh in carbs and sugar and without much fiber, like bread, bagels andsodasand toward high-fiber or high-protein choices, like vegetables, beansand healthy meats.
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Don’t Let Diets Take Over
If you find every spare second is given over to thinking about calories, plans and cutting, then maybe the best thing you can do is to take a break from dieting. Research by the University of Tasmania revealed that people who broke from their diet every two weeks and aimed to just keep their weight stable during that period lost more weight and gained less back when their diets had finished.
Foods That Fight Belly Fat
Though a reduced-calorie diet will assist you in your weight-loss efforts, research suggests that some foods may play a larger role than others in the removal of abdominal fat. A study published in the January 2008 issue of “The American Journal of Clinical Nutrition” investigated the effect of whole grains on diet and weight loss. After a 12-week period, participants who replaced refined-grain products with whole grains lost an average of 8 to 11 pounds and reported a significant reduction in abdominal fat. Another study, published in the July 2007 issue of the journal “Diabetes Care,” investigated the role of monounsaturated fatty acid-rich foods in our bodies. These foods, referred to as MUFAs, are naturally rich in a type of fat that is more easily accessible than fats found in processed foods and include almonds, black olives, avocados and dark chocolate. In this study, participants who consumed MUFA-rich foods as part of a calorie-controlled diet lost more abdominal fat than the control group.
References
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Avoid Trans Fat & Hydrogenated Oils
Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with these healthy fats.
Reduce Refined Carbohydrate Intake
Just as you should drink whole milk because it is less processed, you should also reduce refined carbohydrate intake for the same reason. Refined carbs, during processing, are stripped of their bran and germ. The end result is food that is artificially low in fiber and nutrients and high on the glycemic index. When you eat foods with a high glycemic index, your blood sugar levels fluctuate.
Blood sugar levels spiking and crashing increases hunger and calorie consumption. This results in excess belly fat. Contrastingly, when you incorporate more whole grains into your diet, you will lose inches off your belly, lower your BMI and burn overall body fat. Replace processed cereals, white bread, and pasta with whole wheat pasta, whole grain bread, oats, barley, and quinoa.
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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.
Only Drink Water Or Tea
When people are bloated, they tend to skimp on water because they think it will make their bloating worse. Since water retention is the body’s way of holding onto fluid so it doesn’t dehydrate, the opposite is true. Drinking lots of water signals the body that it no longer needs to hold onto every last drop to stay hydrated. “Fluids, specifically water, are absolutely key for optimal digestion,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition.
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The Truth About Belly Fat
Surprise: Everyone has some belly fat, even people who have flat abs.
That’s normal. But too much belly fat can affect your health in a way that other fat doesn’t.
Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs.
It’s that deeper fat — called “visceral” fat — that may be the bigger problem, even for thin people.
Even thin people can have too much belly fat. It’s more about how active you are than your pants size.
Choose Your Foods Wisely
It is well proven that no single food can ensure overnight results in your weight loss journey.
However, careful healthy weight loss foods selection may help you drop the extra pounds quickly and also to maintain perfect body shape.
Foods with a high energy density, such as french fries, Pastries and cheesecake, should be avoided.
Instead, eat foods with a low energy nutrient-packed foods, such as fruits, vegetables, whole grains, and low-fat dairy products.
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What Belly Fat Tells You
Whether youre overweight or not, carrying more belly fat is linked to a number of serious health problems such as:
- heart and circulatory problems
Even if you have a healthy weight for height, anyone can have this type of deep of visceral fat around their inner organs. Eating fruit, vegetables and healthy fats such as those found in the Mediterranean diet can help you stay healthy and prevent the build-up of visceral fat.
Thin People Have It Too
Even if you’re thin, you can still have too much visceral fat.
How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.
Visceral fat likes inactivity. In one study, thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat.
The key is to be active, no matter what size you are.
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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.
How To Slim Down Fast Avoiding Sugar In Your Meals
You should avoid all those foods that contain sugar, not only those to which you add sugar in your own kitchen, but those that you buy and contain it.
You consume many of these every day, but you should stop doing it because they are the ones that make you gain weight the fastest.
Avoid foods that contain added sugar, as they have excess calories that your body cannot burn and stores them as fat in your body.
Some of these are: Cereals, sweet bread, cakes, juices, soft drinks, fried foods, jams, among others.
Many of the packaged and processed products they sell in a supermarket fall into this category. I know it sounds difficult, but in a moment Ill tell you how to replace them.
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Embrace The Power Of Protein
Protein serves a dual role in helping you trim down belly fat by increasing muscle mass and metabolism, while also helping stave off hunger. Research shows that a higher-protein diet increases thermogenesis, which might help you burn more calories. Further, eating protein could lead to increased satisfaction after a meal, which may help you eat fewer calories later in the day. This Chipotle Chicken Quinoa Burrito Bowl is a great lunch option to help you feel full and tide you over until your next meal.
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Following A Healthy Diet
Michele Dolan, a licensed personal trainer, explains:If you want to lose weight without exercise, consume fewer calories than you burn. For women, it is safe to consume as few as 1,200 calories a day, and for men, 1,600 calories a day.
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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.
Eat Plenty Of Protein
The easiest change you can make to your diet to lose belly fat is to eat enough protein. There are several reasons for this. Increasing your protein intake increases satiety. In most cases, if youre not hungry, you wont eat. Therefore, increasing satiety can result in effortless weight loss.
Moreover, eating enough protein throughout the day ensures you maintain your metabolically active mass even when you eat at a calorie deficit. If you push your muscles to failure through resistance training, you can even build muscle while burning belly fat by eating enough protein. Bio-available protein sources include legumes, dairy products, game meat, eggs, and lean seafood.
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Increase Protein In Your Diet
Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. By including a lean source of protein in your meals you may find that youre not as hungry, and so eat less.
Make sure you include protein with each meal. Good sources include:
Good plant based sources include:
And remember that a portion of protein is about as big as the palm of your hand.
Go for foods that are rich in protein and low in fat. These are known as lean sources as some sources of protein can be high in saturated fat. Alternatively, there are lots of protein products on the market, such as supplements and powders. But if you decide to use these make sure you have a trained dietitian or nutritionist supervising your diet.
Make Peace With Slow Steady Progress
Losing weight quickly is actually not what you should focus on. Working toward a safe rate of weight loss of 1 to 2 lbs per week will be much more likely to result in a permanent loss.
To make peace with slow weight loss, focus on small wins instead. Instead of I must lose x lbs to achieve this bodyweight, reset it to, this week Im going to walk 5 times and plan my meals every day More tangible. Going too hard too quickly could result in burnout. You want your lifestyle adjustments to stick and your slim waist to stick around too!
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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.