Scientific Reasons For Belly Fat
We all know that eating too much and moving too little is the foundation upon which flab is built. But theres more to the belly fat equation than calories in and calories out. Certain stressors, for example, will see you scaling your belt notches with very little effort. Heres what you should look out for.
How Can I Lose My Belly Pooch In 2 Weeks
6 Simple Ways to Lose Belly Fat, Based on Science
How To Lose An Inch Of Belly Fat In Four Weeks
Belly fat could be a sign that your health is at risk, with Type-2 diabetes and heart disease among the associated dangers. I carried out an experiment with the Trust Me, Im a Doctor team and a group of volunteers. We found that diet, rather than exercise, is the best way to rein in the belly.
Using our calculator below, you can work out how many calories you can consume to try to lose an inch in four weeks*. It tells you how many calories you need each day to maintain your weight, and you should reduce that figure by 500 calories to start reducing your weight and belly fat quite quickly.
* If you are underweight, you should not follow a weight-loss plan.
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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.
Warm Water With Lemon In The Morning
Warm water with lemon in the morning is one of the most used and very effective remedies to get rid of belly fat. All you need is warm water, a few drops of lemon, and if you would like, you can add a dash of salt. You even add a teaspoon of honey. This remedy is very effective if you have it empty stomach, first thing in the morning.
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How To Get Rid Of Stubborn Belly Fat
Its widely known in the workout world that summer bodies are made in the winter. While you may not be a fitness fanatic, it does make sense. After all, we spend the colder months under bulky layers that are able to hide unsightly belly fat. What nutritionists, doctors and fitness trainers know about what causes belly fat gives them a leg up on us regular folk! Dont fear- were here to help you understand why you may have belly fat and what it takes to get rid of it in these last few months of cold weather. Best results occur over a period of time, approximately 2-3 months, making winter/spring an ideal time to make the body you want for summer.
What Should I Do If Ive Got Excess Weight Round My Middle
Regardless of your height or BMI, you should aim to lose weight if:
- you are a man with a waist measurement of 94 cm or more
- youre a woman with a waist measuring 80 cm or more
And your risk of serious health problems will greatly increase if:
- you are a man with a waist measurement of 102 cm ,
- youre a woman with a waist measuring higher that 88cm .
If your tummy weight is in the higher risk category above I would advise you to contact your GP. You might also find it helpful to contact a dietitian, who will help you to develop an individualised plan for a healthier lifestyle.
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Create A Calorie Deficit
If you want to target belly fat, combining diet and exercise can help create a calorie deficit. Exercise burns more calories throughout the day and increases metabolism. Adding a healthy, low-calorie eating plan can give you more bang for your buck, helping you lose weight everywhereincluding your belly.
This was the conclusion from one study, in which participants either dieted, exercised, or did both. The group that dieted and exercised reduced their body mass the most while also “significantly” reducing their abdominal fat.
Even small changes to your diet can make a difference when trying to lose weight, so don’t feel like you have to follow a strict regimen or cut out entire food groups. For instance, you could cook healthy meals at home more often and eat out less.
Not a fan of exercise? You may just not have found something you enjoy. Start simple and easy with walking, swimming, stretching, yoga, or basic strength training. Or think outside the box and consider climbing, boxing, basketball, or jumping rope.
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 .
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.
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Home Remedies For Acid Reflux
Frequent and severe bouts of acid reflux require medical treatment. If you experience only mild symptoms, you can try some natural home remedies to get relief. If the problem occurs more than twice in a week, then you should consult your doctor.
1. Chamomile Tea
Sometimes an attack of acid reflux is caused by stress or anxiety. Chamomile tea has been documented to significantly reduce such symptoms. Also it has mild anti-inflammatory and alkaline properties, which can directly help in easing the symptoms of acid reflux.
2. Apple Cider Vinegar
- Mix 2 teaspoons of apple cider vinegar in a cup of warm water.
- Drink it 30 minutes before eating a meal.
- Do this on a regular basis, at least for a few months.
3. Aloe Vera
Take at least 2 ounces of non-processed aloe vera on a daily basis. This wonder plant has been known to significantly reduce inflammations in the stomach.
- Just remember not to take too much Aloe Vera because it can produce a laxative effect.
Bananas are rich in potassium, which when mixed with saliva and other digestive juices can produce a very strong alkali, which would then neutralize the excess acid. It also stimulates the production of stomach mucus, which protects the stomach from the harmful effects of stomach acids. Make bananas an integral part of your diet.
5. Baking Soda
Get At Least 30 Minutes Of Moderate Exercise 5 Days Per Week
In order to lose belly fat, you may want to undergo at least 30 minutes of moderate exercising for about 5 days a week. Dont skip the rest day, because more often than not, it will cause your body to feel exhausted and stressed causing your efforts to backfire.
While some might think that abs are the best way to reduce belly fat, spot exercising is rarely efficient. It needs to be combined with some cardio as well since your purpose here is to burn fat over your whole body. Here are some moderate exercises that can give you the required effects.
When you are walking, you are activating your core enough to keep your body upward, preventing it from sprawling over. The simple act of walking is making your abdominal muscles work. Make sure that you swing the arms as you are walking and that you are contracting your midsection while maintaining a brisk pace. It may feel weird at first, and you may not be accustomed to daily walks but eventually, youll get the hang of it.
Weight/strength training not only makes your bones and muscles stronger but also activates your metabolism. Plus, weight training will add muscles, which will do wonders on your energy levels and will give your self-esteem a boost as you grow older and stronger.
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You’re Not Tracking Your Progress
Another important point from Dr Luke. While every person is different and what weight loss plan works for them will be different, tracking your progress can serve as an encouraging reminder that what you are doing is working.
“There are some great apps and wearable tech devices available that make it easier to stick to your plan. They can help you monitor your goals, your food intake and the calories burned during exercise. If these arent an option, write down a meal and exercise plan. This will help you stick to your goals and remain focussed,” he explains.
Switch To Sprouted Bread
While it’s often assumed that bread is off-limits when you’re 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 didn’t pack this healthy prebiotic fiber.
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Do What You Can To Reduce Stress Levels
“If you are working out consistently, eating healthy and still not losing the belly fat, I suggest having your hormones checked,” Tucker suggests. “Too much cortisol can be a result of adrenal fatigue and can cause weight gain and bloat around the lower belly.”
If the belly fat is the result of a hormone imbalance, you’ll also want to prioritize adding stress reduction activities into your day. “Try incorporating a daily meditation practice or yin yoga and limiting time on devices to reduce stress and calm your nervous system”.
Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011 2011:868305.
Moyer AE, Rodin J, Grilo CM, Cummings N, Larson LM, Rebuffé-Scrive M. Stress-induced cortisol response and fat distribution in women. Obes Res. 1994 2:255-262.
Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016 53:52-67.
Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010 2:1266-1289.
Ellulu MS, Patimah I, Khazaai H, Rahmat A, Abed Y. Obesity and inflammation: the linking mechanism and the complications. Arch Med Sci. 2017 13:851-863.
Eat Enough Fiber Protein Veggies And Whole Grains
As we mentioned above, protein can boost your metabolism and allow you to burn more calories as the day goes by allowing you to lose weight. Plus, protein fills you up, which means you will no longer feel like eating as often. You can maintain a calorie deficit by preventing needless snacking, eat smaller meals and avoid too many carbohydrates.
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How You Can Walk Off Belly Fat
Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you cant spot-reduce fat, walking can help reduce overall fat , which, despite being one of the most dangerous types of fat, is also one of the easiest to lose. The key, though, is staying consistent and walking in the right heart rate zone to maximize calorie and fat burn.
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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.
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How Quickly Will You Lose Weight
The volunteers reduced their waist sizes by an average of 1 inch for every 4lb they lost.
So if you lose 1lb a week you could hope to reduce your waistline by an inch after four weeks.
Dieticians advise that if you eat 500 calories less than your daily requirement you will lose about 1lb every seven days .
This chart shows you how many pounds you can hope to lose per week based on how many calories you cut out of your daily diet.
Avoid Sugar And Sugar
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.
Studies show that added sugar has uniquely harmful effects on metabolic health .
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver .
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (
A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages .
Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
Summary Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver. This is particularly true of sugary beverages like soft drinks.
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Avoid Eating After Dinner
Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning your belly will thank you. When you do head back to the kitchen in the A.M., make sure the best healthy kitchen staples for cooking are there waiting for you.
Go For Some Acorn Squash
Besides serving up a third of the day’s fiber, a one-cup serving of this highly nutritious, naturally sweet veggie contains 30% of your daily vitamin C needs. The body uses the nutrient to form muscle and blood vessels, and it can even boost the ab-uncovering effects of exercise, according to Arizona State University researchers.
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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.”