Dietary Changes To Reduce Calories
Eat at least 1,200 calories per day, or you could stall your metabolism and lose valuable muscle mass. Before you reduce calories by limiting the healthy food you eat, limit your intake of sugary sweets, caloric beverages and refined grains. Plan your meals so they consist of lean proteins, whole grains and fresh, fibrous vegetables. Snack on fresh fruit, low-fat cheese or yogurt, a handful of nuts or cut-up vegetables. Watch your portion sizes and have just 3 to 4 ounces of protein, a cup or two of vegetables and about 1/2 to 1 cup of whole grains at meals.
White bread, white pasta and soda should be off the menu. Limit full-fat dairy and fatty cuts of meat, too — they have a lot of saturated fat — and avoid foods with trans fats, such as margarine, fried foods, snack crackers and store-bought baked goods.
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
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 your weight loss journey.
“A healthy amount of weight loss is one to two pounds per week,” says Lapaix.
“It is more important to select a sustainable diet and learn what foods work for you long-term versus a ‘quick fix.’ This is what leads to results and maintaining weight loss results,” 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 weigh 180 lbs, it can take you about six to 12 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.
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The Number 1 Exercise To Burn Belly Fat
Why is belly fat is so hard to lose in the first place?
Well, it comes down to the fact that certain areas of your body are easier to lose fat than others, and is largely determined by genetics. Now having your genetics stacked against you may seem problematic if youre looking to develop a slim or lean looking abdomen, but there is a solution. As long as you create a calorie deficit, you will continue to lose fat. Eventually, if maintained long enough, you will lose excess fat from all areas of your body, even if your genetics put your belly fat at the back of the line.
How Much Exercise Does It Take To Lose Belly Fat
Incorporating exercise into your wellness routine in tandem with appropriate dietary changes is paramount when it comes to sustainable weight loss, and the overall health benefits of regular exercise extend beyond shedding poundsfrom lowering cholesterol and blood glucose levels to improving insulin resistance. The question is: How much exercise is enough?
A 2016 review in the Cleveland Clinic Journal of Medicine found that without changes to the amount of calories consumed per day, low-intensity exercise for 60 minutes most days of the week resulted in weight loss of .5 pounds per week. The same review found exercising at a higher intensity or for a longer duration could result in losing up to 3 pounds per weekHiggins J, Higgins L. Prescribing exercise to help your patients lose weight. Cleveland Clinic Journal of Medicine. 2016 83.. .
As with diet, consistency is key when it comes to exercise when your goal is to lose weight, including belly fat. Committing to low- to moderate-intensity exercise most days of the week could help you see results when it comes to losing excess weight in your midsection.
If youre a newcomer to exercise, speak with your health care provider to first determine safe and sustainable exercise intensities, durations and formats for you.
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How Much Body Fat Should You Have
The way in which women could and should lose belly fat is different to that of men. Women need somebelly fat to function fat cells store oestrogen, so having too little can cause your whole hormonal function to go out of whack, causing serious health issues such as irregular periods and even infertility.
To that end, striving to lose fat from your stomach with the aim of getting a six-pack, for most females, wouldn’t be healthy. Instead, aim to sit within the 21-30% body fat category. This is what’s considered a healthy body fat percentage range for women.
Tips For Buying Brussels Sprouts
Brussels sprouts can be found in the fresh produce section of most grocery stores year-round.
When picking Brussels sprouts, try to avoid any that are soft or turning yellow. Instead, choose Brussels sprouts that are firm to touch and bright green.
You can store them in the fridge for up to 1 week .pdf” rel=”nofollow”> 13).
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Flavor Your Food With Garlic
A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the metabolism-boosting spicy recipes and watch those pounds melt away.
Exercises To Lose Belly Fat
First of all, there is nothing called spot reduction. So, you will have to combine these exercises in your overall workout to see results. The progress can be slow, so dont be too hard on yourself. Having said that, here are some exercises that can help you get rid of the extra fat around the abdomen.
Fitness trainer Bhavna Harchandrai recently took to her Instagram account to share 5 exercises that can help you lose weight, which you can do standing up.
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Avoid Sugary Refined Foods And Drinks
A high consumption of beverages like carbonated soft drinks, sports drinks, specialty coffee drinks, and sodas is associated with weight gain because of the excessive added sugar content.
Alcohol is considered a sugary drink too. Heavy drinking, or drinking more than seven times per week, increases the risk of weight gain and obesity. Beer, which is high in calories and carbs, is related to overall weight gain. You may have heard the term “beer belly,” though the idea that beer only puts fat around your waist is largely a myth. However, overall weight gain can result in more belly fat.
Try switching to flavored seltzers or add fruit and herbs to your water. When you’re exercising, replenish your minerals with electrolyte drink packets instead of sugary sports drinks.
The Worst Thing To Do For Visceral Fat
Dr. Lalelazari emphasizes, “The worst thing for visceral fat is something we all do everyday, be sedentary and eat junk food. Diet and exercise are part of the pillars of health and to stray leads to big trouble down the line. We all need to move more and eat healthier. This is the best way to decrease visceral fat and maintain a disease free healthy life.”
Dr. Khubchandani advises not to fall for fad diets. “Given that people want to lose weight and are bombarded with advertisements on various types of diets, one has to be very careful. There are a lot of fads and dangerous methods for weight loss floating on the internet and social media. Not only are these methods ineffective, they can derail the function of vital organs like the brain and heart. For example, some studies have suggested that crash diets may actually increase body fat and cause menstrual, cardiovascular, and metabolic abnormalities. Getting rid of visceral fat takes time and commitment, no crash diets or quick fix solutions can help achieve optimum body weight.”
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Can You Lose Belly Fat Overnight
While nothing causes belly fat to melt away overnight, there are certain lifestyle modifications you can make to help your metabolism burn fat efficiently, even while at rest.
Getting enough quality sleep is paramount when it comes to health, including maintaining a healthy weight. Studies connect poor sleep to weight gain, so zeroing in on good shut-eye can help when it comes to losing weight, including belly fat.
Additionally, following Wards advice of limiting after-dinner snacking can help optimize digestion, which is beneficial when it comes to losing belly fat.
Modifying Your Diet To Lose Belly Fat
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Lying Alternate Toe Taps
Target Rectus abdominis, obliques, and glutes
How To Do
What Not To Do Dont worry if you are not able to touch your foot. Try reaching beyond the knee and as close to the foot as possible.
How Long Does It Take To Lose Belly Fat
How quickly you lose belly fat depends on myriad factors, including whether you make lifestyle modifications , genetics, age and more. However, theres an element of arithmetic to determining how quickly you can lose body fat in a safe and effective way, which ultimately leads to trimming excess abdominal fat.
To lose 1 pound of fat, you need to burn 3,500 more calories than you eat, according to the U.S. Department of Agriculture . By reducing your caloric intake by 500 calories per dayeither by eating fewer calories or exercising more you can lose 1 pound of fat in one week. People who lose weight gradually tend to keep the weight off more successfully than those who lose weight more rapidly, according to the Centers for Disease Control and Prevention .
With that math in mind, you can set a goal of how much belly fat you want to lose over a specific amount of time, keeping in mind that 1 to 2 pounds a week is considered healthy and sustainable weight loss. Also, its important to remember you cant spot-reduce fat on any particular area of your bodyweight loss occurs comprehensively rather than around your midsection specifically. Over time, youll see the results in your midsection in addition to other areas of your body where body fat is stored.
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Add Some Acidic Foods
Don’t buy your tickets to Bonnaroo just yet the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry revealed that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40%.
What Can You Stick To
Now dont get me wrong, these forms of cardio definitely do have their place and some people have no problem sticking to them. In fact, I still do these intense sessions once or twice a week for conditioning. But I no longer rely on them as my main form of cardio to lose fat and nor should most people. Because if you want to lose your stubborn belly fat, and more importantly keep it off once its gone, then you need something you can stick to for life. Whats the solution?
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Belly Fat Loss Diet Plan
Eating the right kind of food is central to losing belly fat. It is ideal to follow a well-thought-out diet planned as per your needs and requirements.
We have put together a 1200 calorie diet plan to help you understand how you can go about planning your diet. However, it must be noted that a 1500 calorie diet plan is ideal for men, while a 1200 calorie diet plan works better for women.
That said, dietary requirements vary from person-to-person. Understand what plan works best for you by consulting a nutritionist, and choose your diet accordingly.
- Start your day with a glass of lemon cinnamon water.
- Have a vegetable sandwich for breakfast, accompanied by a glass of skim milk.
- Follow that up by eating fruits and almonds at 11:00 AM.
- Have lunch at 1:00 PM. Eat two katoris of Masala Khichdi along with a katori each of Sprouts Curd salad and Low-Fat Curd Kadhi.
- Let the food digest with a glass of buttermilk at 3:30 PM.
- Drink a cup of green tea at 4:00 PM.
- Have half a katori of boiled chana an hour after that.
- For dinner, eat two pieces of chapati along with a katori of palak paneer and half a cucumber.
- End your day with a cup of skimmed milk.
Ensure that your diet is balanced, and that you are consuming as many nutrients as possible, while also ensuring you burn more calories than your daily intake. For a better understanding of how to plan your diet out for a week, take a look at a weekly plan here.
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 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 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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Track Your Food Intake
Most people know that what you eat is important, but many dont know specifically what theyre eating.
A person might think theyre eating a high protein or low carb diet, but without keeping track, its easy to overestimate or underestimate food intake.
Tracking food intake doesnt mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.
Planning ahead can help you achieve specific goals, such as boosting your protein intake to 2530% of calories or cutting down on unhealthy carbs.
How To Lose Stomach Fat In Three Weeks
Chances are you didn’t gain all your stomach fat in three weeks, so you can’t expect to lose it all that quickly. If you do nothing, your risk of health problems remains high. Fat deep in your middle surrounding your internal organs — called intra-abdominal obesity or visceral fat — is particularly dangerous. It acts like an endocrine organ, secreting inflammatory chemicals that increase your risk of developing chronic disease, including heart disease and type 2 diabetes. Belly fat responds well to a low-calorie diet and exercise, but you can’t lose more than about six pounds in three weeks. Use the three weeks to jump-start a process of weight loss so you can slim down safely and for good.
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