It Can Work But Not For Long
If you want to lose a few pounds quickly, then the military diet can help.
But you are likely to regain the weight back very fast too. This is simply not a good diet for lasting weight loss.
If youre serious about losing weight and keeping it off, then there are many weight loss methods that are much better than the military diet.
Load Up On Probiotics
Probiotics are amazing. They support your digestive system and make sure the food is broken down well, thus keeping gastrointestinal problems at bay .
The best way to include probiotics or the good bacteria in your diet is to consume yogurt and buttermilk. Of course, you can even take supplements. But it is always good to stay natural.
Thin People Have It Too
Even if you’re thin, you can still have too much visceral fat.
How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.
Visceral fat likes inactivity. In one study, thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat.
The key is to be active, no matter what size you are.
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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.
Youre Doing The Wrong Type Of Workout
Listene up here. “Only doing abdominal-focused workouts, like crunches, wont help you banish the bulge,” 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. Tru 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, wont get you abs. “Focus on the staple movements and progressively getting stronger at them over time. Im 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.
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Enjoy Some Dark Chocolate
A little chocolate on your menu can make a big difference when it comes to shedding that muffin top for good. Research published in the European Review for Medical and Pharmacological Sciences reveals that normal weight women with excess belly fat who added 100 grams of high-flavonol dark chocolate to their diet over a weeklong period reduced both their waist circumference and their cholesterol.
Cut Out Refined Carbs And Added Sugar
Repeat this: carbs are not the enemy. But also, not all carbohydrates are equal.
As OB-GYN and double-board certified functional medicine doctor Dr. Renee Wellsenstein explains, refined carbs are diet sabotagers because they don’t offer the same benefits as good carbohydrates, which provide our body with energy. A refined carb would consist of your go-to fast food orders, white rice, white flour, pastries, pasta, pizzas, desserts, and cereals.
“Providing very little vitamins and minerals, the body processes refined carbs quickly and don’t deliver lasting energy,” Dr. Wellsenstein says. “More notably, these foods are stripped of fiber. And fiber is essential in not only promoting a healthy gut microbiomewhich aids in weight lossbut also promotes satiety, meaning eating less food and less frequently.”
Swap out those refined bad guys for the good ones with high-carb healthy superstars like quinoa, buckwheat, sweet potatoes, beets, blueberries, and whole-grain or gluten-free oats. You can also add in these 24 Best Healthy Carbs To Eat For Weight Loss.
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Don’t Let Diets Take Over
If you find every spare second is given over to thinking about calories, plans and cutting, then maybe the best thing you can do is to take a break from dieting. Research by the University of Tasmania revealed that people who broke from their diet every two weeks and aimed to just keep their weight stable during that period lost more weight and gained less back when their diets had finished.
Balance It Out With Supplements
B-complex and calcium are vital for your well-being. While most women are unaware of this fact, some do take these supplements. There is a rise in the estrogen levels after puberty. This helps in housing the good fat in your hips and your tummy to prepare your body for pregnancy. When you reach menopause, the estrogen levels drop, and the protective fat settles around your belly area. Therefore, B-complex vitamins and calcium are not only vital for your well-being, but they also help in regulating the levels of estrogen in your body. These supplements flush out the excess estrogen and give you a slimmer waistline , , .
Getting rid of belly fat without working out is tough, but not impossible. Having said that, you must consider exercising and eating healthy to achieve that perfect figure, and, of course, to live a healthy life. For the time being, if you cant muster the willpower to do so, these methods should work.
Cheers to good health!
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Drink Green Tea To Reduce Belly Fat
Green tea supports digestion system fantastically. It likewise generates warm inside your body separated from fortifying fat oxidation. Green tea compound called epigallocatechin gallate helps fortify fat smoldering. Indeed, there is an intriguing finding about green tea expressed in the Journal of Agricultural Food Chemistry which says that green tea works at hereditary level! It does not just appearing to trigger those genes that help you lose weight additionally averts the establishment of new fat cells.
- In the event that you require sweetener, include nectar
- Have green tea two to three times each day.
Watch Your Stress If You Want To Lose Belly Fat
‘Stress may be an evolutionary response that helps keep us alive,’ says performance nutritionist and qualified dietitian, Tom Irving, ‘but frequent and persistent doses can elevate cortisol levels, which is both inflammatory as well as antilipolytic .’
Why? Well, when we’re in “flight or flight” mode, the body releases glucose into the blood to prepare you for a difficult situation, explains Catherine Rabess, dietitian and NHS dietetic manager.
‘Once the adrenaline wears off the blood glucose levels drop, leaving the brain to send signals of hunger and increasing appetite. This could be in the form of sugary cravings. It’s completely normal.’
Often, this kind of stress is associated with unhealthy habits like emotional eating, not getting enough sleep, skipping meals, eating quick and accessible fast food and exercising less, she adds all of which can lead to unhealthy weight gain.
Add a year plus of COVID-19 upheaval into the mix and you’ll understand why you might find it more difficult to lose body fat now than previously. This isn’t something to beat yourself up over. It just means you may need to be more vigilant about managing your stress as much as you can by controlling what’s controllable and reminding yourself that losing body fat needn’t be your biggest priority right now.
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Belly Fat: What’s The Best Way To Get Rid Of It
Muffin top, spare tyre, blubber, belly fat, beer belly – a multitude of names but they all mean the same thing. Abdominal fat. And in the summer many turn to quick fixes to get rid of it, writes Saleyha Ahsan.
The problem with belly – or abdominal – fat isn’t just the way it looks on the beach. It could be a sign that your health is at risk.
Belly fat is around our midriff – the subcutaneous fat that we are referring to when we ask if you can pinch more than an inch and also the visceral fat around our organs, like the liver, pancreas and intestines.
Last year I had an MRI scan which showed me the fat I had around my own organs and it was a sobering moment. Fat around our vital organs can lead to adverse health effects.
Simple Ways To Lose Belly Fat Based On Science
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Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease .
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches in men and 35 inches in women are known as abdominal obesity .
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
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Cut Back On Added Sugar
Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much.
Studies show that sugar consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease .
If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
What Should I Eat To Lose Belly Fat
Get the Recipe:Eggs in Tomato Sauce with Chickpeas & Spinach
There’s no one exact diet that blasts belly fat more than others. Rather, to fight belly fat, you need to consider the timing, size and nutritional quality of your meals in order to maintain a healthy weight, reduce visceral fat and avoid uncomfortable bloating. Start with these tips to begin your journey to losing belly fat, the healthy way.
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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 you’re having trouble buttoning your pants may not be visceral fat: what we’re 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.
The Different Types Of Belly Fat
Not all fat is created equal. Excess timber around the waist hurts your health in a way that subcutaneous fat the soft layer of chub that sits directly under the skin doesnt. Belly fat is stored in your abdominal cavity, and shares space with important organs like the liver, stomach, kidneys and intestines.
Belly fat is metabolically active, which means its basically an organ in itself but not one youd want to donate.
It excels at pumping out various inflammatory substances, interfering with hormones that regulate appetite, weight, mood and brain function and sending your cortisol levels responsible for stress through the roof. No surprise then, that its associated with an increased risk of type 2 diabetes, heart disease and certain types of cancer.
So far, so tragic. There is, however, some good news. Belly fat may be the most dangerous type of body fat, but since its buried deep within your body, its also the easiest to get rid of. But before we talk about that, its worth identifying the causes of belly fat. After all, its far better to not put the weight on in the first place.
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Dont Diet Eat Healthy Instead
One of the biggest problems with diets is that they rarely work in the long term.
If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain .
Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it.
Weight loss should then follow naturally.
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.
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Eat More Vegetables And Fruits
Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling.
Studies show that people who eat vegetables and fruits tend to weigh less (
These foods are also very nutritious, so eating them is important for your health.
Track Progress In A Healthy Way
‘Remember that scales dont take into account muscle mass so the best way to check your progress is by taking pictures,’ says 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.
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You’re Eating Trans Fats
If antioxidants are the good guys of gut health, trans fats are the super-villains. These sneaky fats actively contribute to your growing waist line not just by adding new fat, but by moving fat from other areas of your body to your belly. During a six-year study at Wake Forest University, monkeys that were fed an 8 per cent trans-fat diet had 33 per cent more belly fat than monkeys that were fed an 8 per cent monounsaturated fat diet.
There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprits? Your cheat day favourites: cakes, biscuits, ice cream, popcorn, pies, fried food, fast food and takeaways.
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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