You’re Not Eating Enough Protein
Protein is great for fat loss, according to Dr Luke. “It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack.”
Good sources include:
Remember, though: do opt for the lean sources of protein where possible, as some can be deceptively high in saturated fat, he advises. Need some inspiration for low carb, high protein meals? Look no further.
Never Forbid Yourself A Favorite Food
Heres a shocker: When a group of U.K. researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff the women were much more likely to sneak a bite than individuals who hadnt been given the order. Blame the allure of the forbidden: The more you tell yourself you cant eat something you love, the more youre going to want it.
Can Exercise Help Flatten Your Stomach When You Have Fibroids
Common and usually benign, uterine fibroids can wreak havoc on your comfort and, sometimes, your health. They’re a combination of muscle cells and other tissue that grow around the uterus.
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The tumors themselves aren’t harmful, but can grow large from the size of a pea to a melon according to the Illinois Department of Public Health and make life seriously uncomfortable. In some cases, the complications they cause can negatively affect a woman’s ability to get pregnant or the course of her pregnancy.
Your doctor will help you determine the best course of action to deal with your fibrosis. You can certainly use exercise to help you lose weight and flatten your stomach if your fibroids are small and not causing bloating, stomach swelling or weight gain. But if you have particularly large fibroids, they cannot be shrunk with exercise.
Exercise helps alleviate symptoms associated with fibroids, such as lower abdominal pain and cramping during periods. You can also lose weight by exercising every day and eating a portion-controlled, mostly whole-foods diet.
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You’re Doing The Wrong Type Of Workout
Listen up here. “Only doing abdominal-focused workouts, like crunches, won’t help,” Luke emphasises Belly fat is simply where your body stores energy, so you need to take a whole-body approach to tackle it, he reckons. Try HIIT training he says it’s “a great way to burn fat and get your heart rate up”, with squats, burpees and treadmill sprints all being examples of moves to try.
Emily agrees, saying that, in its simplest form, training abs alone, won’t get you abs. “Focus on the staple movements and progressively getting stronger at them over time. I’m talking about your planks, crunches, twists, holds and v-ups.”
She also points out that compound movements such as squats, deadlifts, overhead press and pull-ups are all effective at activating and working your core. Her final two cents on it? “Moving your body in a way that feels good, and keeps you moving consistently.” Hear, hear.
Limit Sugary Foods And Drinks
Consuming a lot of sugar like soda, candy, or sweetened coffee can spike your blood sugar.
In turn, that signals your body to store fat, especially in your belly. Too much sugar can also create an inflammatory response in the body, and when that happens, belly fat will accumulate. Cutting back on your sugar intake can help you avoid this storage of belly fat.
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Keep Whole Grains In Your Diet
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.
To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
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, we’re talking about actual belly fat tissue.
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The 30 Best Ways To Get A Flat Stomach
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Losing the fat around your midsection can be a battle.
In addition to being a risk factor for several diseases, excess abdominal fat may make you feel bloated and discouraged.
Luckily, several strategies have been shown to be especially effective at reducing your waist size.
If you dream about having a flat stomach, this article may be just what you need.
Here are 30 science-backed methods to help you reach your goal of a flat stomach.
Tighten The Loose Saggy Lower Belly Skin
If the skin on your lower belly is flappy and loose after losing a lot of weight then there are some natural solutions you can use to tighten it back up. Now your skin is the biggest organ on your entire body and its biggest protein is collagen .
Collagen is like the structural support for your skin. It holds everything together nice and tight. Without collagen, your skin will slowly lose its firmness and strength . As we age our collagen production naturally goes down which is why we start to get more wrinkles, saggy skin, and age spots .
If youve been overweight for a long time then your collagen fibers were most likely damaged. This is why your lower belly is remaining loose and saggy. Your skin has lost its ability to snap back and retract. This is why losing the weight when youre younger gives you better results with losing the belly overhang.
But the good news is studies have found supplementing with collagen is very effective for improving skin elasticity . Taking collagen will help to plump and perk back up your loose saggy skin making it appear smoother and tighter .
I use and recommend Ageless Collagen since it contains all 5 of the right types of collagen you need for maximal results. I just toss a scoop in my daily protein shake and cant even taste that its in there.
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You’re Drinking Too Much Alcohol
As a qualified nutritionist, this is one Clarissa sees all the time. “While having a glass of red wine has been shown to have some health benefits, it is widely known that consuming excess alcohol can impact your health and your waistline.”
Why? Well, when you consume alcohol, the liver burns alcohol instead of fat, which over a long period of time can lead to fat accumulation. “Additionally, alcohol can increase your appetite, potentially leading to an increased consumption of calories. Try to stay below the 14 units of alcohol per week that is recommended by the NHS and opt for a few nights alcohol free,” she recommends.
Turn Off The Late Show After The Monologue
Or skip your favorite early-morning showwhatever it takes to grab a few more minutes of sleep each day. When researchers at the University of Chicago studied men who were sleep-deprived, they found that after just a few days, their bodies had a much harder time processing glucose in the blooda problem common in overweight diabetics. When the individuals returned to a more normal seven to eight hours of sleep a night, however, their metabolisms returned to normal.
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Eat More Healthy Fats
When youre trying to burn belly fat, dietary fat is not the enemy. While it may seem counterintuitive, eating healthy fats can increase satiety, which mitigates the risk of future weight gain. It also makes weight loss easier because you will be less tempted to overeat. Try adding fatty foods to your diet such as fatty tuna, salmon, almonds, olive oil, and whole milk.
At the same time, you should make a conscious effort to limit your consumption of unhealthy fats. Do not consume processed food that includes trans fats. Eat foods with saturated fat in extreme moderation. The best foods to eat include only monounsaturated and polyunsaturated fat unless the food is natural. For instance, a cup of milk has 1.5 grams of saturated fat, but this occurs naturally.
Why You Have A Hanging Belly
Unfortunately, we all werent born with the genetics to be a Victorias Secret model. Many of us were born with genetics to becoming pre-disposed to obesity . And you probably inherited the genes from your parents to store excess fat in your stomach area .
Now men are more likely to have an apple-shaped body and women a pear-shaped body . But many women today also suffer from having excess lower belly fat to the point it hangs down off their pants. And if you gained a lot of weight when you were younger and didnt lose it until you were older then youll be more likely to suffer from the dreaded apron belly .
Over the years this excess belly fat has stretched some of your skin making it so loose that it hangs down now. But just because you didnt start losing weight until you were older doesnt mean youre out of luck. And having the genetics for an apron belly doesnt mean that you have to live with it forever.
Weight loss isnt the only thing youre going to need to do to get rid of it. Its going to be more complicated than that. Thats why many people who have lost a lot of weight even up to 100 pounds can still have this belly flap. Lets dig into what you need to do to start losing this dreaded stomach overhang.
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Top Your Salad With Vinaigrette Dressing
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your bodys fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.
Dinners Made With 50% Produce
Whatever you decide to make for dinnerwhether it be a healthy bowl of pasta or a few slices of pizzaalways fill half of your plate with vegetables. It’s an easy tip to remember, boost your meal with fiber, and can help you get that flat belly you desire.
“A belly fat reducing plate would be 50% produce , 30% protein , and 25% carbs preferably higher fiber carbs ,” says Leslie Bonci, MPH, RDN, CSSD, LDN.
Why this combination? “Protein helps to keep the body full for longer so it can help minimize between-meal hunger,” says Bonci. “Produce provides the finer and fluid to contribute to satiety- fill up, not out, and carbs can provide the fiber to help foods move through the digestive tract.”
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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.
You’re Doing Too Much
Your body needs a healthy balance of exercise and rest. And did you know? Doing too much prevents the body from shifting excess fat according to Dr Luke, aka, has the reverse result that you’re after. “Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your exercise plan.”
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Mango Vanilla Energy Smoothie
Calories 300 | Protein 21g | Carbs 50g | Fat 4g | Fiber 7g
- 2 cup Frozen Mango Chunks
- ½ cup Plain Greek Yogurt
- ½ cup Vanilla Soymilk
These yummy meals combined with the correct workout program is a recipe for success! Losing your belly fat doesn’t need to be complicated. Stay on track with your nutrition and focus on your fitness.
How To Maintain Weight Loss With Diet: Lose Stomach Fat
Do you want to maintain your weight loss? How do you maintain the diet that helped you lose weight in the first place? How can we make sure we dont gain all of our weight back once again? These are all very important questions, and today Im going to answer them. In this blog post, I am going to discuss how to keep off pounds after losing them with a diet.
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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.
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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Reduce Your Stress Levels
Stress and anxiety are very common, and most people experience them at some point in their lives.
Stress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place (
How much protein you need depends on many factors, such as your age, gender and activity level.
Generally, you should aim to get 2030% of your calories from protein on a daily basis. This can easily be achieved by incorporating a protein source in every meal.
High-protein diets may increase your metabolic rate, reduce your appetite and help you retain muscle mass during weight loss. They are also linked to lower abdominal obesity rates.
You’re Expecting A Quick Fix
Dr Luke explains that it’s easy to become impatient and frustrated when you’re trying to lose weight and haven’t seen the results yet. “But be realistic,” he encourages. “You won’t see results overnight. Your brain’s wiring plays a huge part in resisting changes in lifestyle, and it takes time to establish new habits up to 12 weeks. Stick with it for at least eight weeks and you should notice a change.”
Emily agrees, further emphasising that progress takes time. Disappointed that your progress looks a little different to someone else’s? Remember, one of the biggest misconceptions when trying to lose lower stomach fat is that a flat stomach, or ab definition of any kind, looks the same on everyone.
“Major spoiler they don’t! Id try to avoid chasing the perfect set of abs and instead focus on striving towards a strong core whatever that looks and feels like for you. Remember, even if we all trained the same, we wouldnt all look the same,” she points out.
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