Take A Brisk Walk Before Breakfast
Before sharing the Zero Belly Diet with the world, I used a 500-person test panel to field-test my plan. Panelist Martha Chesler incorporated morning walks as part of her Zero Belly program and saw results right away. “I saw changes immediately,” she reports. In less than six weeks on the program, Martha dropped reached her weight loss goals by combining the Zero Belly Foods with a pre-breakfast walk.
This morning ritual works on two levels. First, a study found an association getting between early morning sunlight and having a lower BMI. Researchers speculate that the morning light helps regulate your body’s circadian clock. Throwing off your internal clock might alter how your body processes food and lead to weight gain. But what really stunned Chesler was the improvement in her cardiovascular ability. Before starting the Zero Belly Diet, Chesler’s heart rate would typically soar to 112 beats per minute within moments of starting her exercise bike workout. “After the first week and a half I could not raise my heart rate over 96 bpm with the same workout,” she says. “It was great to see a change in the mirror, and even better to know good things were happening that I couldn’t even see.”
How Do I Know If My Belly Fat Is A Problem
An easy way to assess if there may be a problem is to measure your waist. Experts suggest that for women a waist measurement more than 80cm and for men more than 94cm suggests there may be an issue. These guidelines are adjusted for ethnicity with South Asian, Chinese and Japanese men recommended to have a waist circumference no more than 90cm. If your measurements exceed these guidelines and you are concerned, refer to your GP for further guidance.
Six: Take Time To Exercise
Use the following Sports Hoop Weighted Hoop for 15 minutes before going to bed or at the morning and youll see the miracle. Hula hooping offers a great aerobic workout that is easy to do at any time. The hoops weight encourages full muscle engagement and high-intensity exercise for all parts of your body! So if youre looking for a new way to get in shape without sacrificing too much time, give this unique exercise a try!
Make an effort to move about as much as possible, whether that is by walking, cleaning your house, or doing something else that keeps you moving every few hours. To acquire lean muscle, make sure you eat enough calories . This may be accomplished by consuming lean proteins with each meal, as well as healthy fats such as nuts and seeds. To grow lean muscle, consume 2-4g of protein per pound of body weight every day.
Dot will increase the amount of lean muscle mass that you gain, which will reduce fat storage. But, of course, if you dont exercise, youll lose muscle mass, which is why its important to exercise to keep your metabolism constantly running.
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Create A Calorie Deficit
Once you know where you stand, next is knowing your Basal metabolic rate , the minimum amount of calorie intake your body needs to function.
Creating a calorie deficit: Burn calories more than the food intake per day and you can achieve a calorie deficit.
To burn calories of 3,500 can be equal to 1 pound of fat.
With a 500-calorie deficit per day, through a combination of diet and exercise, you can lose about 1 pound of fat per week.
An easy way to achieve a calorie deficit is to reduce sugary foods like cakes, ice cream, foods with high fructose corn syrup. Eliminating sugary drinks like fruit juice or Gatorade.
Eliminate the use of margarine and sway toward a low-carb option.
For most people, losing more than 2 pounds per week involves more restriction than is recommended health-wise.
What Is The Best Diet To Lose Belly Fat
Theres no single best diet when it comes to weight loss, including reducing belly fat, and many popular diets that claim to support rapid weight loss aren t backed by science, according to a 2020 study in Nutrition. In fact, a 2021 review in the Journal of Obesity and Metabolic Syndrome concluded that weight loss strategiesincluding dietshould be tailored to individuals rather than use a one-size-fits-all mentalityKim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021 30 30:20-31.. .
Researchers agree that a key component of weight loss is a calorie deficit, or burning more calories than you consume. That being said, the most successful diet is one you will stick to because it includes foods you like to eat and fits your overall lifestyle. Theres a wide range of health-promoting diets that not only supply your body with important nutrients, but also support weight loss goals. The key is finding the one that works best for you.
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You Consume Sugary Foods And Drinks
A ten-week study was done on overweight and obese people who consumed 25% of their calories as fructose-sweetened beverages . The study aimed to assess the relative effects of dietary sugars during sustained consumption in human beings. The people experienced a decrease in insulin sensitivity, as well as an increase in belly fat .
The reason for the increase in belly fat is that taking fructose in high amounts can reduce fat-burning properties in people and your metabolism. Reduced-fat burning properties and metabolism will result in your body not being able to burn most of the calories you consume, and as a result, the extra calories are stored in the stomach leading to lower belly fat.
How To Lose 5 Pounds Of Belly Fat In 30 Days
You want a trimmer waistline. You want to lose a few pounds of belly fat in a relatively short period of time. Shoot, you’d even love a set of six-pack abs.
That’s great, because when you reduce your percentage of body fat , you reduce the risk of Type 2 diabetes and heart disease, and if you do it the right way, you improve your overall health and fitness. So while losing some belly fat will help you look better, it will also make you healthier.
Can’t beat that.
Reducing your body fat percentage isn’t easy, though. If it was, everyone would look like this. But if you follow the right program, you can. Stick to the following plan and reducing your body fat percentage — and losing some pounds of belly fat — is almost assured.
But, first, let’s get a couple of things out of the way.
One, it’s impossible to “spot reduce.” While you can target certain areas of your body in terms of building up the muscles in that area, you can’t decide to just lose weight in your stomach, or your thighs, or your rear. It doesn’t work that way. You can’t remove subcutaneous body fat from specific areas of the body by doing exercises that target those areas. Doing hundreds of crunches will certainly strengthen your abs, but that won’t reduce the amount of fat stored in your torso.
Want to lose pounds of belly fat? You’ll have to lose pounds of weight. Some will come from your stomach. Some will come from the rest of your body.
Here’s how it works.
You have to go hard.
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Avoid Being Constantly Seated
Sitting is the new smoking. Be at work, home, or while commuting, we sit more than we stand or walk. The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity activity every week to stay active .
Main Idea: A good diet, exercise, de-stressing, and leading a better lifestyle can help you get rid of the belly pooch.
What can you do to whittle away the tummy flab? First, follow this diet chart.
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
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Chew Thoroughly And Slow Down
Your brain needs time to process that youve had enough to eat.
Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes .
How quickly you finish your meals may also affect your weight.
A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters .
Fast eaters are also much more likely to be obese.
To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.
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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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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.
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.
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Pregnant Belly Vs Fat Belly
Contrary to popular belief, not all women immediately realize theyre carrying a child. There are multiple instances of this, especially when the only basis is the womans excess body fat, especially around the stomach. It helps to know the differences between fat and pregnant bellies.
Firstly, a pregnant belly is firm but flexible, while a fat belly is squishy and softer. Your lower abdomen will grow instead of your upper abdomen if youre pregnant. Consequently, a pregnant belly appears like an inflated balloon, and a fat belly has layers.
Its worth noting that medical professionals advise against women deducing whether theyre pregnant or not only by looking at the external changes in their bodies. Although a growing belly is a sign of pregnancy, there are other possible causes for this condition.
Eat More Whole Grains
Whole grains are a great source of fiber and are proven to help reduce the risk of cardiovascular disease. What makes them even better is they may actually help reduce fat around the belly.
One study of 50 people found that those who consumed whole grain wheat bread for 12 weeks lost belly fat, but this was not the case for those who consumed refined wheat bread for the same amount of time.
The U.S. Department of Agriculture recommends that most adults get between 5 and 10 ounces of grains per day, half of which should be whole grains. Below are some examples of healthy whole-grains:
- Brown or wild rice
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You’ve Got Too Much Of The Wrong Gut Bacteria
Most of the bacteria that dwell in your gut are pretty useful. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite and much more besides.
Now, two groups of beneficial bacteria are dominant in the human gut, the bacteroidetes and the firmicutes. However, the number of bacteroidetes is decreased in obese people when compared with lean people, according to research.
In another study, scientists took stool samples from 1300 twins and found that the less diverse your gut bacteria, the more likely you are to have belly fat. Grow your gut community to shed serious timber.
How To Get Rid Of Lower Belly Fat: 12 Simple Steps
How to lose lower belly fat the healthy way!
Getting rid of that lower belly can be a challenge. That belly pooch tends to hang out longer than desired.
Abdominal fat is created just like other body fat.
The higher the calorie intake and limited physical activity, the more fat storage in the belly and other body parts.
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Boost Metabolism Burn Fat And Flatten A Beer Gut
Finding healthy ways to increase metabolic activity, toning the abdomen via exercises, and burning away fat is imperative. If you want to know how to lose belly fat for men, you need to understand your body, what it needs, and what works best for you to optimize your fat loss and get fit. The following activities and products may help flatten a beer belly and increase metabolic activity.
Combine exercise and healthy lifestyle behaviors to improve your rate of fat loss and blast away a beer gut. Dont skip meals, stay sedentary, or indulge in excessive drinking or calorie intake. Use portion control, drink more water and eat less refined carbohydrates.
Pregnant Belly Is Firm While Fat Belly Is Soft
As the baby develops, the uterus will continue to expand and push your other organs to give the fetus enough space to grow. Your belly will feel firmer and rounder by this time because of the excessive stretching of the abdominal muscles. This change occurs during the first trimester.
Fat bellies are squishy and softer than pregnancy bellies. The belly fat you can pinch is your subcutaneous fat, which refers to the fat under the skin. The amount of subcutaneous fat in your body depends on your genetics, nutrition, and physical activities.
Its significant to emphasize that even if youre not pregnant, your belly can feel firm. Your visceral fat, which pertains to the fat surrounding your organs, is responsible for this. Visceral fat contributes to several diseases and health conditions, making it harmful.
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You’re Consuming Too Much Sugar
“If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy coca cola and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder,” Dr Luke reckons. He also explains that while whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. “Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label”, he warns.
Plus, cutting back on the amount of simple carbohydrates you eat, like pasta and bread, and substituting for healthier alternatives, like courgetti, could help with weight loss. “It wont be easy, but by dropping your overall carbohydrate intake , you will have the best chance of tackling your belly fat,” shares Dr Luke.
However, Emily has a slightly different take on this one. She explains that, while Dr Luke isn’t wrong in saying that, nutritionally speaking, the above foods aren’t as nutritionally-dense, they won’t ultimately affect weight loss if you’re still maintaining a calorie deficit. “I’m a big believer that you don’t need to cut out foods or become consumed with ‘good’ and ‘bad’ labels when it comes to your nutrition,” she shares.
See, you don’t have to cut out the foods you love. It’s all about moderation.