Get More Steps In Every Day
Yep, like walking. Both Jessica Simpson and Rebel Wilson have lost weight by increasing their step counts, and Matheny says this is a legit way to help you drop pounds. Research has also found that walking more can actually target stomach fat.
A 2014 study published in The Journal of Exercise Nutrition & Biochemistryhad obese women walk for 50 to 70 minutes three times a week for 12 weeks, and found that they lost a significant amount of belly fat compared to those who werent on a walking program.
You can gradually work your way up with this one, Matheny says. Youll burn more calories if you put more general activity into your day, he says. Getting in more steps adds up.
How Should You Eat To Lose Belly Fat
If you’re looking for a structured eating plan, Lindsey explained that a low-carb diet will likely be more effective for shedding fat than a low-fat diet. Research published in the American Journal of Clinical Nutrition found that women who ate a healthy amount of protein, as well as more fruits and vegetables , had a smaller waist circumference over a five-year period. “Reducing overall carb intake lowers blood sugar, which in turn reduces our insulin response,” Rebekah said. “Insulin is a fat storage hormone, so the more you have circulating, the harder it is to actually burn body fat.”
If you’re not one to pigeon-hole yourself into a specific diet, there are a number of foods you can eat to lose fat. To start, Lindsey recommends eating 10 grams of soluble fiber a day, as research from Wake Forest Baptist Medical Center found that doing so can significantly decrease visceral fat the deep belly fat that surrounds your organs. You can find soluble fiber in foods like apples, oats, carrots, black beans, and avocados.
Switch To Whole Grains
Those refined carbs on your menu might be the very reason you can’t ditch that belly fat. Fortunately, sliding back into those skinny jeans doesn’t mean you need to turn up your nose at every carb that crosses your plate. Researchers at Tufts University’s Jean Mayer USDA Human Nutrition Research Center on Aging found that people who ate three or more servings of whole grains each day and limited their intake of refined grains had approximately 10% less harmful, organ-enveloping visceral belly fat than those who had larger proportions of refined grains in their diet.
Recommended Reading: How Do I Stop Stomach Bloating
Which Foods Help In Burning Belly Fat
Belly fat is also known as visceral fat and is the harmful fat than fats on the other parts of the body. Belly fat is the result of the fatty foods and weight gaining foods that one eats in their day to day life.
Including simple food habits and following the tips mentioned above can help reduce stomach fat. It can also avoid the deposit of excess fat on the belly or stomach.
Foods such as whole grains for example barley and oats work well while following a belly fat diet. Fruits such as strawberries, blueberries, raspberries are healthy and keep you full without gaining weight.
Drinks such as apple cider vinegar drinks or detox tea recipes that contain lemon, cinnamon, mint can ease stomach issues as well as digestion issues. Also, check out salt water flush to cleanse that has great weight reduction benefits.
Are You Stressed Or Depressed
Researchers in Holland learned that stress and depression raise your cortisol levels. You develop unhealthy eating habits when youre feeling bad emotionally, which triggers the buildup of visceral fat on your stomach. Adapting a positive mindset benefits your body mentally and physically. You might need to make an effort to let go of toxic elements and start the habit of positive thinking.
Also Check: What Causes My Stomach To Feel Bloated
Don’t Miss: Can Gerd Cause Stomach Pain
How To Create A Caloric Deficit
To create a caloric deficit, you need to first understand the basic concept. If the number of calories you consume each day is equal to the number of calories you burn through activity, your weight will remain fairly stable, unless you have an underlying health condition affecting your weight.
If you want to lose weight or reduce body fat, you must consume fewer calories than you burn. You can do this by restricting your daily calorie intake, increasing your daily activity level, or both.
To lose one pound of fat, you need to burn about 3,500 extra calories through a caloric deficit. That means that if youre consistently burning 500 calories more than you consume each day, youll lose weight at the rate of about one pound per week.
Losing more than 1.5 to 2 pounds per week requires excessive calorie restriction, and is not recommended for most people.
Q What Should Be My Daily Calorie Intake
A. Ideal calorie intake depends on age, gender, metabolism and activity rate. Women are recommended to consume about 2000 calories a day and men are recommended to consume around 2500 calories a day. Men are required to intake more calories because they have a higher amount of muscle tissue. Although if you want to lose weight, you must decrease your calorie intake by 500 every day, regardless of your gender.
Read Also: How Can I Strengthen My Stomach Muscles
Break Out Your Yoga Mat
Practicing yoga gives you more than just an excuse to wear stretchy pants all day â it’s also a great way for older individuals to shed that belly for good. Yoga is a great, low-impact exercise that’s easy on the joints, builds lean muscle mass, and can burn upwards of 300 calories an hour, even in a gentle practice. Research conducted at the National Institute of Mental Health and Neurosciences in Bangalore even found that practicing yoga can help lower cortisol levels, limiting the risk of belly fat storage and reducing stress, too.
Eat High Fiber Foods & Whole Grains
Not all carbs are created equal. Carbs that are high in fiber are linked with lower levels of abdominal fat.1 Furthermore, a study published in The American Journal of Clinical Nutrition shows that dieters who eat whole grains lose more belly fat than those who consume refined grains.234
How does it work? Whole grain foods are high in fiber, which help maintain low insulin levels. Research from the University of Kuopio in Finland suggests that low levels of insulin may shrink fat cells.
You May Like: Should I Take Probiotics On An Empty Stomach
So No There’s Not But Here’s What You Can Do
1. Start simple
Typically there are many things you may need to improve to lose belly fat. But start by focusing on changing or improving just one thing. Then, once you conquer that first objective, you can move on to the next thing, and so on.
2. Target sugar
One good place to begin improving your food choices is to eliminate sugary drinks and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat thus when you’re juicing fruits, you’re removing the fiber, leaving pure sugar. So one quick fix, a very concrete fix, would be eliminating sugary drinks.
Replacing sugary beverages with water will help dramatically cut down your sugar intake, and then once you’ve taken that step, you can figure out how to cut down on foods that are high in sugar.
If you have a sweet tooth and need to put that final accent to your meal, eat an apple, melon or fresh berries. Just remember, fruit is not a substitute for vegetables.
3. Go Mediterranean
The popular “flat belly diets”embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
4. Front-load your meal
5. Commit to a physical lifestyle
Can I Store These Smoothies
Getting the smoothie ingredients in freezer packs and storing them for a few days and blending when necessary is a good option to use them later. Having said that, I suggest making the smoothies fresh as they have their nutrients intact and consuming fresh smoothies is a healthy way of consuming.
A simple solution is to make different smoothie packs and store them in the freezer if one has no time to make smoothies regularly. Also, if one plans to blend and store then store in the refrigerator for not more than 2 days. If stored and used, it loses its fresh taste and nutrient value.
Read Also: What Food Makes Your Stomach Feel Better
Manage Your Stress Levels The Best You Can
Easier said than done, right? Unfortunately having higher levels of the stress hormone cortisol has been shown to promote accumulation of fat tissue around the midsection, explains Cording.
If you know whats seriously stressing you out, like a friend who wont stop talking sh*t or a bad living situation, take action to eliminate these stressors. Facing a situation thats trickier to fix? Consider taking up mindfulness meditation or yoga, or seeing a mental health professional for tips on how you can better manage your stress.
High Intensity Interval Training And Weight
High intensity interval training is a type of exercise characterized by short bursts of intense exercise followed by a brief rest before repeating this cycle. HIIT can be done with cardio or resistance training exercises and provides the benefits of both .
Most HIIT workouts are only 1020 minutes long, but they offer some powerful benefits in regard to weight loss.
One 2017 review of 13 high quality studies found that HIIT and cardio exercise provided similar benefits namely, reduced body fat and waist circumference for people with overweight and obesity.
However, HIIT exercise achieved these same benefits with a 40% time savings compared to cardio .
Because of the intensity of HIIT, you should consult a healthcare professional before starting a new HIIT routine, especially if you have known heart concerns.
Summary
Youve probably heard that physical exertion is a good way to work up an appetite, or maybe you even found yourself eating more than usual after a vigorous workout.
However, most research points to exercise having an appetite suppression effect.
One study in 20 active, healthy adults noted that they ate more food in the meal prior to a workout than after and actually found that, overall, participants ate less food on the days they exercised than the days they didnt .
In another study in 26 women with obesity on low calorie diets, researchers found that short HIIT sessions had a strong appetite suppressing effect .
18 ).
Read Also: How Serious Is Stage 4 Stomach Cancer
Do Some Weight Training
The best way to lose weight is by lifting it. While, as nice as it would be, you can’t actually train your body to shave pounds off specific places, you can increase your full-body fat-burning potential by adding some resistance exercise to your routine. In a study published in Obesity, researchers at the Harvard School of Public Health found that men who stuck to a routine of just 20 minutes of weight training a day significantly reduced their risk of gaining belly fat as they aged when compared with men who did a comparable amount of aerobic exercise.
What Are Todays Most Popular Diet Pill To Lose Belly Fat Models
There are many diet pill to lose belly fat items accessible today for men and women seeking quality and reliability. Every diet pill to lose belly fat model follows the same essential premise. But they appeal to various users.Its no secret that certain products appeal to specific populations. What if you could see which products were the most popular across all consumers? You can, and weve got the list. Check out our collection of products that appear to appeal to all ages, genders, and locations.
Read Also: What Causes Frequent Stomach Aches
What Is Belly Fat And Is It Dangerous
Visceral fat, commonly known as belly fat, is the layer of fat below the muscles of your abdomen. Due to its crucial location surrounding many of your vital organs, belly fat supplies a constant source of energy but also exposes the body to harmful toxins and hormones. When you have too many fat cells or your fat cells get too large, they can overproduce toxins that increase your risk for chronic inflammation, diabetes, heart disease and cancer. This is why belly fat can be more dangerous than subcutaneous fator the outer layer of fat that you can pinch with your fingers.
That said, the reason youre having trouble buttoning your pants may not be visceral fat: what were calling belly fat these days could be bloating or water retention rather than a fat buildup. Read on for steps you can take to beat the bulge and lose stomach fat the healthy wayno restrictive fad diets necessary.
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.
Also Check: What Can I Eat To Settle My Stomach
Ways To Lose Belly Fat Fast And Keep It Off For Good
Its pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24lbs heavier today than men in 1960, according to stats from The State of Obesityand the figures are rising. Weve seen slimmer days, but dont think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fatfast.
The fact of the matter is battling the bulge takes different strategies and approaches depending upon your genetics, your metabolism, your willpower, etc. What works for your buddy wont necessarily be your be-all and end-all solution. To simplify things, we compiled plenty of tips to help rev your metabolism, lose your love handles, and unsheathe your abs. Youll have to do some trial and error to deduce which ones work best for you . But if you put in the work , youll be well on your way to a smaller waistline. Who said your glory days were in the past?
Great Exercises To Help You Lose Belly Fat:
Keep in mind that in order to lose belly fat, calories need to be burned as well. Try these recommended exercises to lose belly fat fast to really get that weight off.
In this section we will show you how to reduce belly fat with exercise. If youre not currently exercising daily, try to add 10 minutes per day for 7 days .
Don’t Miss: How To Get Rid Of Fat In My Stomach
Learn More About Weight Loss Tips For Men Today
To learn more about weight loss for men, please contact us at Medical Transformation Center in Louisville, KY today to schedule your initial consultation. Whether youre trying to lose belly fat to be healthier, improve your aesthetic, or for some other reason, we can help you reach and maintain a healthy weight.
We have licensed nutritionists to help you create a diet plan that will allow you to meet your nutritional needs while fitting into your daily caloric budget. We also offer medical guidance and treatment for conditions that lead to weight gain, such as hypothyroidism.
Hungry For More Boost Your Weight Loss With 4 More Fat Busting Smoothies
If you want to push your weight loss efforts into a higher gear, be sure to add these five Healthy Mummy Smoothies to your meal plan along with these 5 best exercises to lose belly fat.
With key ingredients like baby spinach, chia seeds, almonds and coconut, theyre all designed to help you eat well, feel great and lose weight in a safe and healthy way. We recommend you use a healthy milk of choice in your smoothies.
You May Like: How To Lose Fat In Stomach And Love Handles
How Do We Gain Belly Fat
Dr. Nathalie Geary, body sculpting specialist and founder of the Light Touch Clinic , tells us that stress has a part to play in the accumulation of belly fat. Fat storage is a survival response to perceived environmental stress, she says, When our bodies sense we are in danger, our nervous system acts to mitigate this by accumulating and storing energy as fat. Belly fat in particular surrounds most of our vital organs and was once beneficial in overcoming the stress of periodic famine that humans have endured for most of history. Stress in the modern environment can be any situation that triggers a fight or flight response from the nervous system.
“Though we no longer experience the physical stress of famine, psychological stress instigates the same biological response in our bodies. Fat storage is a hormonal response to stress and is influenced by the hormones Cortisol, Leptin, and Insulin. When these are out of balance in our bodies, they can cause unmitigated weight gain, notes Geary.
Rob Hobson, a registered nutritionist for British Apples and Pears , tells us why fat accumulates on the belly, often more than in other areas, “The reason fat accumulates in the belly is that it is close to the liver where it can be converted back to energy if needed. Menopause also causes weight to carry around the middle as waistlines thicken.