Top Your Salad With Vinaigrette Dressing
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your bodys fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.
Get Serious About Sleep
Even a minor lack of sleep can contribute to a major gain in belly fat, so if you’re eager to keep your belly slim as you age, there’s no time like the present to get serious about your sleep. Research published in the aptly-named journal Sleep reveals that people who skimped on sleep gained 32% more visceral fat over a five-year period than their well-rested counterparts. Now, who’s up for a nap?
On The Scale At Least Once A Day
If theres one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, its weighing yourself every day on a scale, says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20lbs or more and kept it off for at least six years. Dont obsess over the number, she says, but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately.
Read Also: How To Get Rid Of Gas In Stomach
Never Forbid Yourself A Favorite Food
Heres a shocker: When a group of U.K. researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff the women were much more likely to sneak a bite than individuals who hadnt been given the order. Blame the allure of the forbidden: The more you tell yourself you cant eat something you love, the more youre going to want it.
Proven Ways To Lose Abdominal Fat Fast Say Fat Experts
Abdominal fat also known as visceral or belly fatis the metabolically “active” fat stored around major organs such as the liver and is linked to serious health conditions such as cancer and diabetes. “Reducing waist size is imperative to reducing your risk of chronic health conditions,” says David B. Samadi, MD. “It won’t happen overnight but the sooner you begin working on losing your belly fat, the sooner you lower your chance of developing heart disease.” Here are five proven ways to get rid of belly fat, according to doctors. Read onand to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
You May Like: How To Reduce Stomach Burning
Exercise At Any Age Reduces Belly Fat
An active, physical lifestyle is a critical step toward losing belly fat and maintaining a healthy weight — especially as you age. Engage in strength training for all your major muscle groups at least twice a week to help offset the natural loss of muscle mass. You can start strength training at any age to see this benefit. Increase your weight and intensity gradually, and consult a fitness professional for guidance.
Engaging in cardiovascular exercise more 250 minutes a week can lead to significant weight loss, reports the American College of Sports Medicine. In 2013, the journal Plos One published a review of research — which asserted that even without major dietary changes — engaging in moderate or high intensity aerobic training can reduce visceral fat in overweight men and women after 12 weeks. This doesn’t mean that you can get away with not changing your diet — this result demonstrates the power of physical activity.
Consider other ways you can be more active every day. Take the stairs, park farther out in the parking lot, pace while you’re on the phone, walk your dog twice a day and play actively with your grandchildren. These small changes enable you to burn a greater number of calories all day, promoting faster weight loss.
Consistent Exercise Is Key
Working out is not just great for your overall physical and mental health, it can help blast belly fat. “Aim to do at least 150 minutes of moderate to vigorous exercise a week,” says Dr. Samadi. “Break this into 30 minutes of exercise five days a week. The greater the frequency, duration and intensity of physical activity, the more weight you will lose, particularly in the abdominal area. And to protect your life and the lives of others, don’t visit any of these 35 Places You’re Most Likely to Catch COVID.
You May Like: What To Drink For Bloated Stomach
Stop Adding Sweeteners To Your Food And Drinks
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to Yale researchers, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
- Whole Grains
In fact, researchers at Wake Forest Baptist Medical Center found that every 10-gram daily increase in soluble fiber was associated with a 3.7 percent decrease in dangerous visceral fat over five years. Those who were active got even leaner, shaving off twice that much fat in the same amount of time. To start ditching that extra belly fat today, add the best high-fiber foods to your menu!
Do What You Can To Reduce Stress Levels
“If you are working out consistently, eating healthy and still not losing the belly fat, I suggest having your hormones checked,” Tucker suggests. “Too much cortisol can be a result of adrenal fatigue and can cause weight gain and bloat around the lower belly.”
If the belly fat is the result of a hormone imbalance, you’ll also want to prioritize adding stress reduction activities into your day. “Try incorporating a daily meditation practice or yin yoga and limiting time on devices to reduce stress and calm your nervous system”.
- How can I flatten my lower stomach in a week?
For those looking to decrease their body fat percentage, the American Council of Exercise recommends losing no more than 1 percent of your body fat per month.
If you have minimal body fat, trainer Anna Victoria told us that you can expect to see some improvements if you reduce bloating. You can do this by eating whole, natural foods. In this situation, you’ll likely see an increase in definitionbut not exactly shredded abs.
- What is the cause of lower stomach fat?
As stated above, hormones, fitness level, diet, and stress all play a part in lower belly fat. Additionally, genetics and heredity are a factorsome people simply store more fat in their stomachs than others, regardless of diet and lifestyle.
Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011 2011:868305.
Don’t Miss: What Diet Is Best For Stomach Fat
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.
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.
Don’t Miss: How Can I Get My Stomach To Stop Hurting
Why You Are Not Losing Belly Fat
Sometimes you may have healthy foods and spent many hours in the gym. You may have done pretty much everything to keep yourself in a right healthy track. But the belly fat is not going in a right way. The fat in your stomach is not reducing as well as not increasing.
On that note, belly fat depends on hormones and lifestyle too. So, if both of them are imbalanced then you will not start to lose belly fat and the result will be remain the same.
Our hormones go up and down for two reasons. One is for food and other reasons is for stress. We talked before about the food that causes the belly fat in our stomach, lets get to know how stress made us fat?
The fat start to be stored around the midsection when we stress. The stress produces more fat in the stress hormones. It affects your digest system and produces cortisol that adds a fatty layer to your belly.
Meanwhile, healthy lifestyle means to deduct smoking and alcohol from your list. Alcohol is a fat. Sooner or later your liver will digest alcohol into sugar and then into fat. So dont push yourself only into healthy eating and change your lifestyle too. Your lifestyle will influence your hormone level that leads the belly fat.
Here we have for you the basic slimming patch for weight loss. These products are very easy to use and comfortable. You may use it and get the best result.
How to use:
How to use it:
What Exercise Burns The Most Abdominal Fat
Let’s clear something up: there is no way to spot-reduce fat. So, frustrating as it may feel, there isn’t any one exercise that burns the most abdominal fat.
Fat loss occurs when there’s a calorie deficit . When you consume less than your body requires it recruits fuel from energy stores within the body, but not from one specific location. Areas that you lose and gain fat from first ultimately depends on your genetic makeup.
So, basically, the exercise that burns the most abdominal fat is really just exercise that contributes towards a calorie deficit and it’s, ideally, a type of exercise that you genuinely enjoy doing, since you’re more likely to be consistent with movement when it feels fun.
You May Like: What Causes Stomach Bloating And Weight Gain
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.
Monitor Your Eating With A Food Diary
Try out a free food diary app like MealLogger, MyNetDiary, iEatBetter, and MyFitnessPal. These apps make it easy to keep track of your meals, nutrients, and calories right from your phone. If you prefer a pen and paper, that works too! You can purchase a simple notebook and manually keep track of what you’re eating each day.
You May Like: Why Is My Stomach Sore To Touch
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.
Dont Cut Back On Carbs
Although it may seem counterintuitive, carbohydrates, and particularly resistant starches and complex carbohydrates, are very much needed.
Resistant starch, which we can find in foods like legumes, can increase metabolism because it takes more effort to metabolize them. The same happens with complex carbohydrates, such as those in cereals and vegetables, with a high nutritional value.
The fastest way to lose belly fat
You May Like: How To Get Rid Of Stomach And Thigh Fat
Why Is Belly Fat So Hard To Shift
Belly fat is tricky to shift because there are so many factors influencing it. For example, where you gain fat will be influenced by your genes, your age and even your weight at birth, with smaller babies gaining more belly fat later in life. If youre female and child-free then youre less likely to develop high levels of visceral fat than if you are a mum.
Important Ingredients While Making Smoothies To Reduce Tummy
Always consider making smoothies with a mix of protein as well as fibre that keeps us full and helps to digest foods easily.
Avocado: This is a rich source of omega 3 fatty acids and is a powerful ingredient known to burn the calorie intake to a much larger extent. Best foods to burn the fat around the belly and also to lose weight.
Kale and Spinach: These two powerful leafy green vegetables are a rich source of fibre as well as contain fewer calories. Also, help in decreasing the bloating issues present in the body.
Nuts: Nuts are always high in protein and keep us full. Have or add some walnuts or almonds or add almond milk to give some protein to the drink.
Seeds: Chia seeds and flax seeds are some of the best seeds rich in protein and omega 3 fats that help in reducing tummy and weight loss issues. They help in making the smoothie thick as well.
fruits: Adding fruits such as berries, papaya, oranges, apples, mangoes, bananas, and pineapple is a great option to make the smoothie yummy.
Always keep in mind to add fruits carefully as some have high sugar content such as bananas. High sugars can raise the calorie level and hard to burn.
Vegetables: Carrots, cucumbers, celery, lemon, ginger, and herbs such as cilantro all work well in shaping the tummy.
powders: protein powders should be added carefully as some of the powders may cause problems with digestion. Go for plant-based protein powders that are natural and healthy. Also, help in making the smoothie thick.
Read Also: How To Lose Weight In Your Lower Stomach
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.
Keep Whole Grains In Your Diet
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.
To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
You May Like: How To Get Rid Of Stomach Fat In 30 Days
Avoid Sugary Foods And Drinks
Its no surprise that excess sugar intake is a major cause of weight gain.
And sugar contains fructose, which is linked to several chronic diseases when consumed in excess – including heart disease, type 2 diabetes and obesity.
So its important to limit your intake of sugar, along with those processed foods which are high in added sugar.
In fact, even healthier sugars, like maple syrup and honey, should be used sparingly.
And sugary drinks can be even worse than high sugar foods.
One study found that drinking soda, sweet tea or sweetened alcoholic mixers led to significant abdominal fat gain.
Best to avoid all forms of sugar when youre trying to burn belly fat.