Get A Good Night’s Sleep
How are you sleeping? A study by America’s National Sleep Foundation found that people who slept for less than five hours a night gained more abdominal fat over five years and those who slept for six or more. Aim for eight hours.
Lack of sleep and stress can raise your cortisol levels, which make it harder to lose weight. When this stress hormone is being released, it gives your body the message to hang on to weight. Add to that the urge to comfort eat when you’re tired or stressed and the chances of you putting on weight increase.
This is where exercise comes in. Working out regularly or doing something relaxing such as walking or yoga will naturally help to destress you, so you should see the effects on your mental health.
Eat Whole Foods Rich In Protein And Fiber
Consume more fiber-rich nuts, fruits, and vegetables like:
Americans often consume excess amounts of refined grains, such as white bread or white rice. To reduce and control body weight, it’s much better to have a diet rich in whole grains.
Diets with high levels of refined sugar are associated with weight gain, so they should be avoided as well. Try to limit fast food, too. According to a 2018 study analyzing 300 university students, the consumption of fast food, such as pizza and fried chicken, is related to obesity particularly excess belly fat.
“It is important to reduce the consumption of foods high in trans fat, refined carbs, and highly processed foods with added sugars,” says Lapaix.
However, avoiding food groups to burn belly fat is only a temporary solution caused by a caloric deficit, and the real key to keeping belly fat off, in the long run, is to create an individualized balanced diet that you can maintain long-term, she says.
How Do You Measure Whether Youre Losing Belly Fat
There are a number of ways to see if your body is changing in the way youâre working towards but some arenât as reliable as others.
âRemember that scales dont take into account muscle mass so the best way to check your progress is by taking pictures,â explains Belalij. âTake them in the morning under the same lighting and compare your physique each week. If you check your belly in the mirror every day, chances are you wont notice any differences, which could be disheartening.âIf you do prefer to go by numbers, invest in a set of smart scales but only weigh yourself once a week.
Other options include using a tape measure to check your waist size and picking a favourite pair of jeans, trousers or a dress and gauging any differences in the way they fit. Callipers are far less reliable and can be prone to human error.
Read Also: What To Take For Stomach Bug
Also Check: How To Slim Stomach In Photoshop
Dress Your Salad With Vinegar
While people who claim that vinegar can do everything from cure headaches to clean glass without leaving a single streak may be overstating its benefits, adding some to your meal plan can actually help you shrink your belly. The results of a 2009 study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who added vinegar to their diet over a 12-week period lost significantly more weight and belly fat than those in the control group. If drinking straight vinegar is a less-than-appetizing proposition, try adding just a little apple cider vinegar to your favorite smoothie or mixing some with olive oil, mustard, and garlic for a flavorful salad dressing.
Tips To Lose Belly Fat Without Dieting
A slimmer waist, flat stomach, healthier body, and reduced risk of chronic disease start today with these healthy tips to lose belly fat that are supported by science.
Let’s face it: that marshmallowy middle didn’t get there overnight. Stressful days at the office, indulging in one-too-many cheat meals, or finding excuses to skip a day, week, or even a month’s worth of workouts are all making it easy to pack on the poundsand making it difficult to get them off.
Watching that extra junk add up around your belly can put you at an increased risk for heart disease, diabetes, and early death. Luckily, losing weight and shedding belly fat doesn’t have to take forever.
Read on for 22 effective, diet-free tips for losing belly fat fast and naturally.
Don’t Miss: What Can I Use To Clean My Stomach Out
Look At The Quality Of Your Sleep
Dont underestimate the power of a good nights sleep, too. Yes, it can help combat under-eye bags but, according to the University of Leeds, adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist.
Head to bed earlier and follow the WHhow to get to sleep guide to ensure a lack of shut-eye doesnt hold you back from losing belly fat.
Youre 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. Its also a great source of energy that helps you feel fuller for longer, so youre 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.
Also Check: Can Diabetes Make Your Stomach Hurt
Also Check: How To Get Rid Of Severe Gas Pain In Stomach
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.
Top Workouts For Fat Loss
High-intensity interval training
High-intensity interval training is high on every trainers list, and for good reason. My No.1 pick for fat loss would be high-intensity interval training, just because youre burning a lot of calories in a short amount of time. Youre getting more bang for your buck. I know a lot of guys that dont have all day to work out in a gym, so when it comes to belly fat you have to focus on calorie burn and intense workouts, says Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Think bootcamps, tabata, and series of burpees, box jumps, and sprintsthose all do the trick. The best thing about HIIT is that it keeps your body working long after you leave the gym, burning calories and fat on your off hours via a phenomenon called excess post-exercise oxygen consumption, aka EPOC.
Running
Dont Miss: What Virus Causes Stomach Flu
You May Like: Can Your Stomach Hurt From Stress
Lose Belly Fat Tip: Reduce Stress
Being stressed out can also make you gain belly fat because the body produces more of the stress hormone cortisol and less leptin . Both love to hold onto fat reserves to give us more energy.
Studies have found that high cortisol levels make you feel more hungry than usual and can increase abdominal fat storage. Going for nature walks, having a nap, going for a workout or learning how to meditate are all ways to slow the production of cortisol.
Recommended Reading: Is Purina Pro Plan Sensitive Skin And Stomach Grain Free
Eat Fatty Fish At Least Once A Week
Fatty fish, like salmon, sardines and mackerel, are rich in high quality protein and are an abundant source of omega-3 fatty acids.
Not to mention that theres evidence to show that omega-3s can significantly reduce abdominal fat.
Aim for 23 servings of fatty fish per week or take an omega-3 supplement daily.
Recommended Reading: What Helps Bad Stomach Cramps
Stop Drinking Sugary Drinks
If there’s a hierarchy of sugary goods, then sugary drugs would sit even higher than sugary foods. However, even a small change to your habits here can make a big difference. That was proved in a study by researchers at Virginia Tech, which looked at the benefits of replacing just one sugary drink with water.
“We found that among US adults who consume one serving of sugar-sweetened beverages per day, replacing that drink with water lowered the percent of calories coming from drinks from 17 to 11%,” said study author Kiyah J. Duffey. “Even those who consumed more sugary drinks per day could still benefit from water replacement, dropping the amount of calories coming from beverages to less than 25% of their daily caloric intake.”
Best Foods To Lose Belly Fat
It’s not all about eating less. Music to our ears, we’re sure you’ll agree. Rather than simply cutting down on kcals, you need to consider the kind of food you’re consuming, too.
Belalij suggests building meals around lots of nutrient-rich vegetables, a source of protein and some healthy, unprocessed carbs. ‘Start with leafy greens such as spinach, kale and collard greens, then add carrots, broccoli and peas.’
‘Lean meats, including turkey and chicken, are ideal as they are lower in fat and therefore calories, or, if you are vegetarian/vegan, add in tofu or a handful of nuts such as pine, cashew or almonds and a sprinkling of seeds . When it comes to carbohydrates, rice, quinoa and potatoes are perfect.’
Your best course of action is to make small, manageable changes, and figure out what’s most sustainable for you. Remember: we’re after long term change, not short-lived tweaks. Cutting down on processed foods will also likely help with water retention which, while it’s not an approach we’d recommend, can be helpful for anyone searching ‘how to lose belly fat in a week’.
Also Check: What To Take For Gassy Stomach
What Causes Belly Fat
Belly fat is caused by a number of factors, including diet, exercise, and genetics. Too much belly fat can impact every day life, causing health problems such as high blood pressure and type II diabetes. There are a number of ways to lose belly fat, including diet and exercise.
Diet is key when it comes to losing belly fat. Eating foods that are high in fiber, such as whole grains, fruits, and vegetables, can help to fill you up and keep you feeling full longer. Avoiding processed foods, sugary drinks, and unhealthy fats can also help reduce belly fat.
Exercise is another important factor in losing belly fat. Cardio exercises, such as running or biking, can help burn calories and reduce overall body fat. Strength-training exercises, like weight-lifting, can also help to tone the abdominal muscles and give you a more toned appearance.
Genetics also play a role in belly fat. If your parents or grandparents carried extra weight around their midsections, you may be more likely to have excess belly fat.
Losing belly fat can be a challenge, but its not impossible. By making small changes to your diet and exercise routine, you can start to see results. And, with time and commitment, you can achieve your goal of a flatter, healthier stomach.
Read Also: Why Am I Having Pain In My Stomach
Your Hormones Are Out Of Whack
Did you know hormones play a role in fat distribution? “A reduction in estrogen for women and testosterone for men, particularly as we age, can trigger the redistribution of fat to the stomach,” Clarissa explains.
Additionally, certain hormonal imbalances such as PCOS can increase the risk of insulin resistance which can lead to an increased production of fat cells. Eating a diet that is high in refined carbohydrates, sugars and alcohol can increase our insulin levels which promotes fat storage, increase the risk of fatty liver, all resulting in a higher incidence of weight gain around the stomach. If you are concerned about hormonal imbalances, book an appointment to speak to your GP.
Recommended Reading: What To Stop Eating To Lose Stomach Fat
Will My Hormones Influence How Much Belly Fat I Have
During our reproductive life women have less visceral fat than men, but this changes as oestrogen levels fall during midlife and at the menopause. At this stage, testosterone starts to play a more significant role in where women lay down fat, favouring the upper body rather than the hips and thighs, with our proportion of fat to body weight also increasing.
Menopause is not the only time when hormones play an influential role in fat storage. Women diagnosed with the condition PCOS may also be prone to increased intra-abdominal fat storage.
Adding Helpful Foods To Reduce Belly Fat
Recommended Reading: What Foods Flatten Your Stomach Fast
Exercise To Get Rid Of Belly Fat
Regular, consistent cardiovascular, or aerobic, exercise like walking, running and swimming has been shown to help burn calories and some fat. But high-intensity intermittent exercise also referred to as high-intensity interval training is a more efficient way of exercising, getting more results in less time.
HIIT is a form of cardiovascular exercise that alternates between short bouts of high-intensity and low-intensity exercise for the duration of the workout, which is usually 30 minutes or less. This type of interval training includes walking or running at a slow pace, then speeding it up, then repeating. It can also include aerobic, boot-camp-style cycling, or any classes that alternate between slower to moderate-intensity and high-intensity movements.
Exercises To Lose Belly Fat
Balance these workouts with about 20 minutes of weightlifting training and focus on compound moves such as deadlifts, squats, kettlebell swings, lunges, chest presses and shoulder presses.
These exercises work your entire body rather than isolating muscles, which means you are likely to burn belly fat quicker.
For best results, split your sessions over different days and combine fewer intensive sessions like swimming or jogging in between the more vigorous training.
From a diet perspective, if you want to lose stomach fat fast, stick to foods with the least number of calories, such as green salads and soups for example.
Recommended Reading: How To Stop Acid Production In Stomach
How Do You Measure Whether You’re Losing Belly Fat
There are a number of ways to see if your body is changing in the way you’re working towards but some aren’t as reliable as others.
‘Remember that scales dont take into account muscle mass so the best way to check your progress is by taking pictures,’ explains Belalij. ‘Take them in the morning under the same lighting and compare your physique each week. If you check your belly in the mirror every day, chances are you wont notice any differences, which could be disheartening.’If you do prefer to go by numbers, invest in a set of smart scales but only weigh yourself once a week.
Other options include using a tape measure to check your waist size and picking a favourite pair of jeans, trousers or a dress and gauging any differences in the way they fit. Callipers are far less reliable and can be prone to human error.
Fill Your Plate With Protein
Including lean protein on your plate every time you eat helps you feel full. Aim to consume at least 20 to 30 grams of protein with each meal and 10 grams of protein with each snack, recommends Ward. People who get enough protein feel very satisfied, and theyre not looking for all the refined carbohydrateschips, cookies, cake, candiesor foods that have trans fats like the pastries youd buy at a bakery or French fries, she says.
Also Check: What Can Shrink Your Stomach