Change Your Lifestyle And Combine Different Methods
Just doing one of the items on this list wont have a big effect on its own.
If you want good results, you need to combine different methods that have been shown to be effective.
Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
SUMMARY
Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.
There are no magic solutions to losing belly fat.
Weight loss always requires some effort, commitment, and perseverance on your behalf.
Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.
Okay Now You Can Do Some Crunches
Although you cant spot reduce fat, you can target building lean muscle tissue, which in turn helps burn fat. There are literally dozens of muscles between your shoulders and your hips that are involved in every movement you do, says DiVecchio. The fastest way to create a lean midsection begins with choosing the right moves.
Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi. During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core in every workout you do, says Gagliardi.
There are tons of different ab workouts you can do right in your home. Once youre comfortable in an ab routine, work your way up to more complex ab exercises, like side-to-side med ball slams and weighted Russian twists, says DiVecchio.
Foods To Reduce If You’re Trying To Lose Belly Fat
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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!
You’re Not Tracking Your Progress
Another important point from Dr Luke. While every person is different and what weight loss plan works for them will be different, tracking your progress can serve as an encouraging reminder that what you are doing is working.
“There are some great apps and wearable tech devices available that make it easier to stick to your plan. They can help you monitor your goals, your food intake and the calories burned during exercise. If these arent an option, write down a meal and exercise plan. This will help you stick to your goals and remain focussed,” he explains.
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S For Beating Belly Fat
There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
To get the same results in half the time, step up your pace and get vigorous exercise — like jogging or walking. You’d need to do that for 20 minutes a day, 4 days a week.
Jog, if you’re already fit, or walk briskly at an incline on a treadmill if you’re not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
Moderate activity — raising your heart rate for 30 minutes at least three times per week — also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.
Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesnt have to be in the gym, Hairston says.
If you are not active now, it’s a good idea to check with your health care provider before starting a new fitness program.
2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.
Continued
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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Accept That Your Behaviors Will Adjust
A big part of weight loss is simply being aware of the decisions youre making. For example, when out at happy hour with friends, you may lose track of how much you’re eating or drinking. But if you take a split second to step back and become aware of that fact, youre able to course correct. The awareness and then planning for what else I can be doing, that might give me the same benefit of eating comfort foods, says Gagliardi.
2. Track your calories.
The most basic approach to weight loss is burning more calories than you consume. For instance, since 3,500 calories equals one pound of fat, a weight loss appor even just a pen and papercan help you decide how many calories you need to cut from your diet or burn at the gym in order to meet your goals. If you were to burn 500 more calories per day seven days a week, that would lead to 3,500 calories in a week and one pound of weight loss, says Gagliardi.
If you’re not up for crunching numbers every day, you can take a more generalized approach. For some people, its knowing, Typically I eat a whole sandwich, says Gagliardi. Now, Im going to eat half a sandwich at lunch and save the other half for my dinner and cut my calories in half.” To get started, consider these 25 ways to cut 500 calories a day.
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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How To Lose An Inch Of Belly Fat In Four Weeks
Belly fat could be a sign that your health is at risk, with Type-2 diabetes and heart disease among the associated dangers. I carried out an experiment with the Trust Me, Im a Doctor team and a group of volunteers. We found that diet, rather than exercise, is the best way to rein in the belly.
Using our calculator below, you can work out how many calories you can consume to try to lose an inch in four weeks*. It tells you how many calories you need each day to maintain your weight, and you should reduce that figure by 500 calories to start reducing your weight and belly fat quite quickly.
* If you are underweight, you should not follow a weight-loss plan.
How Fast Can You Realistically Lose Belly Fat
Reducing overall body fat will cut down on your belly fat. However, this isn’t a process that happens overnight or even within days of starting on your weight loss journey. “A healthy amount of weight loss is one to two pounds per week,” says Lapaix.
What the research says: A 2019 study showed that losing 6% to 7% of your total body weight can reduce both subcutaneous and visceral fat. This means that if you weighed 180 lbs, it can take you about six to twelve weeks to lose this percentage of your total body weight and reduce belly fat in the process.
However, “there are many factors to consider with body composition, including age, gender, current weight, body fat, and muscle mass, to name a few,” says Lapaix. “These will affect the rate at which someone loses weight, which nutritional plan to follow, and an appropriate activity level for them.”
Combining exercise and a healthy diet is more effective than either of those factors alone, but other practices might also help in reducing belly fat, such as:
According to Lapaix, higher stress levels can also cause body fat retention, so find healthy ways to manage stress, and avoid unhealthy behaviors like smoking and drinking.
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Make Better Food Choices
Watching your calories is an important part of losing your belly, but food choices count too. Harvard Health Publications recommends a focus on filling your diet with healthy carbs such as fruits, vegetables and whole grains, and eating lean sources of protein, such as beans, seafood and poultry, instead of refined carbs such as white bread, white pasta and sweets, and foods high in saturated fat such as butter, full-fat dairy and fatty red meat. For example, swap out your corn flakes at breakfast for a bowl of whole-grain flakes with sliced strawberries, add beans to your soup or salad at lunch, or trade rice pilaf for a quinoa salad at dinner to up the quality of your diet and lose your belly.
If you’re a diet soda drinker, it may be time quit. A 2015 cohort study published in the Journal of the American Geriatric Society found a strong association between the intake of diet soda and abdominal weight gain in older Americans. Instead, drink water or seltzer and flavor with a wedge of lemon or lime or a splash of 100 percent cranberry juice.
What To Eat To Lose Weight
Losing weight and losing stomach fat is not a same thing. Many people dont have a fat belly but their weight is increasing day by day. You may not find any reason but there are some foods that increases the weight rapidly, such as, cheese, olive oil, Wheat bread, red meat, apricots, avocado and much more food.
But there are some foods that also help to lose weight eggs, turkey, beans, oats, broccoli and Greek yogurt. These foods help to lose weight effectively even if you are losing your belly.
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Obesity Raises The Risk Of Diabetes And Cardiovascular Diseases
One of the more common signs of our unhealthy lifestyles is the accumulation of belly fat. And we all know that it has severe health implications. Belly fat is now common among children and adolescents.
Obesity raises the risk of diabetes and cardiovascular diseases. While many individuals adopt a combination of different diets and exercise to reduce weight, they are unable to achieve the desired results.
Belly fat can be reduced in six simple ways, according to Healthline, and all of these strategies are scientifically proven.
Stay away from sugar
Sugar and sugar-based products result in weight gain. If you want to lose belly fat, start reducing the intake of sugar and sugary drinks. Many studies have shown that sugar is extremely harmful to metabolic health.
Increase your protein intake
Protein is an essential component of the weight loss strategy. Increasing the amount of protein-rich foods in your daily diet can help you lose belly fat considerably. High protein consumption also reduces the desire to eat frequently.
Switch to a low carbohydrate diet
Including low carbohydrate foods in your diet can help you lose belly fat. The effects of a low-carb diet are quickly visible on the body.
Consume fibre-rich foods
Fibre-rich foods must also be included in the diet to reduce belly fat. However, it is also crucial to know about the types of fibre that can help you lose weight.
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.”
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How Long Does It Take To Lose Belly Fat
As mentioned, anyone wondering how to lose belly fat fast isn’t alone, but this isn’t always realistic, and almost always not sustainable. It plays out differently for every single person. Our genetics, age, lifestyle, stress and sleep all play a role in how fast we lose belly fat the same goes for all body fat actually.
It’s not about trying to lose belly fat in a week or get rid of belly fat fast it’s about sticking to a pace that keeps you trucking on. For most people, the best way to lose belly fat looks like an 80/20 split of healthy habits and ones that are, perhaps, more fun than functional.
Read our complete guide on how long it takes to lose weight.
Consume More Soluble Fiber
Soluble fiber, such as beta-glucan and glucomannan, has numerous benefits to rank as one of the quickest ways to lose belly fat. For example, it encourages greater gut bacteria diversity, which ferment the fiber to produce short-chain fatty acids. These fats can then help fight belly fat. In fact, theyve been shown to increase the rate of fat burning while decreasing the rate of fat storage. In addition, soluble fiber can also help decrease appetite, to help you eat fewer calories.
Good fiber foods to include in your diet plan include flaxseeds, oatmeal, Brussels sprouts, sweet potatoes, legumes, and fruits like apricots and oranges. Dont just go from zero to 100 when you start eating more fiber, though, or you could experience cramps, diarrhea, and bloating. Slowly increase your consumption over time until youre eating 30 to 38 grams of fiber per day if youre a guy and 21 to 25 grams per day for the gals.
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Fastest Way To Lose Belly Fat
By | Submitted On October 16, 2009
What is the fastest way to lose belly fat? There are a plethora of people that seem to have an extra pooch around their midsection. A lot of these people are inquiring about the fastest way to lose belly fat. Well, technically speaking there are a wide array of different programs that promise instant results in losing belly fat as quickly as possible.
However most of these programs promise a lot and do not deliver anything. The fastest way to lose belly fat is to get involved in some means of physical activity in order to accomplish the task. To aid you in your quest of losing this excess luggage, you can try some of these basic steps to get you on your way to a flatter, firmer midsection.
1.Commence in doing your exercise routine in the morning for at least a half an hour every day. A brisk morning walk or slow jogs are sufficient.
2.Avoid consuming any alcoholic beverages. Alcohol contains a high amount of calories which are horrible for anyone who is trying to lose weight. Alcohol also slows down your metabolism for three days after consuming it.
3.Consume a lot of water. The more water that you drink the less water is retained by your body. Therefore, you can eliminate that excess water weight that ails a plethora of people.
5.Eat a well balanced diet. Avoid eating anything that is high in saturated fat, and steer clear of junk food. Remember that you are what you eat, so eat healthy in order to become healthy.