Focus On Low Calorie Foods
One of the most effective ways to lose body fat is to eat fewer calories than the body burns. This leads to fat loss throughout the body, including the abdomen.
Eating fewer calories than the body uses up creates a caloric deficit. This can help burn both visceral fat and excess subcutaneous fat.
Also, low calorie foods are often more nutritious than high calorie foods.
Eating fewer foods that are high in calories and low in nutrition for example, processed foods, baked goods, and french fries is a beneficial way to create a caloric deficit and improve health.
Try replacing these foods with nutritious, low calorie options, such as fruits, vegetables, pulses, and whole grain foods.
Taking in excess sugar seems to be a main driver of weight gain, especially in the abdominal area.
A high sugar intake may increase levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body.
It can be easy to consume high levels of sugar in drinks without realizing it. Check the sugar contents of beverages such as soda and sweetened tea and coffee.
For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets.
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.
BEAT BELLY FAT
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.
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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When Trying To Lose Belly Fat Should I Focus On Cardio Or Strength Training
Both cardio and strength training are important when trying to lose belly fat. Cardio will help to burn calories and promote weight loss, while strength training will help to tone your muscles and give you a more sculpted appearance.
Ideally, you should aim to do a mix of both cardio and strength training exercises in order to achieve the best results. However, if you are short on time, focus on whichever type of exercise you enjoy most. Just be sure to stay consistent with your routine for the best results.
Embrace High Intensity Exercise
One way to target lower belly fat is to engage in high intensity exercise a couple times a week. But keep in mind that high intensity is a relative term and will be different from person to person. The key is to create intervals for yourself so that youre getting your heart rate up high several times during your 30- to 40-minute workout, Pelc Graca says. This could mean a HIIT workout, a jog to fast run interval workout, a slow walk to brisk walk interval workout, or any other exercise modality you prefer.
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Try Curbing Carbs Instead Of Fats
When Johns Hopkins researchers compared the effects on the heart of losingweight through a low-carbohydrate diet versus a low-fat diet for sixmonthseach containing the same amount of caloriesthose on a low-carb dietlost an average of 10 pounds more than those on a low-fat diet28.9 poundsversus 18.7 pounds. An extra benefit of the low-carb diet is that itproduced a higher quality of weight loss, Stewart says. With weight loss,fat is reduced, but there is also often a loss of lean tissue ,which is not desirable. On both diets, there was a loss of about 2 to 3pounds of good lean tissue along with the fat, which means that the fatloss percentage was much higher on the low-carb diet.
The Dangers Of Belly Fat Accumulation
In addition to the higher BMI, excessive fat accumulation in the abdomen area can potentially pose the following health risks:
- Insulin resistance and type 2 diabetes
- High blood pressure
One cannot reduce belly fat overnight. A long-term plan is the best approach to losing belly fat. However, following the above tips can take you one step closer to your fat loss goals. That said, it is ideal to speak to an expert before you get started on your weight loss goals. Speak to some of Indias best nutritionists and fitness coaches, and begin your fat loss journey.
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How Do Fat Burner Supplements Work
There are a few different ways that fat burner supplements can work to help you lose belly fat fast. The most common way is by increasing your metabolism. This means that your body will be burning more calories even when you’re at rest. This can lead to some pretty significant weight loss over time.
Another way that fat burners work is by suppressing your appetite. This can be helpful if you tend to overeat or if you have trouble controlling your cravings. By reducing your hunger, you’ll be less likely to snack on unhealthy foods and you’ll be more likely to stick to your diet.
Lastly, some fat burners also contain ingredients that help to reduce the absorption of fat from your food. This means that you’ll be able to lose weight even if you’re eating the same amount of calories. However, it’s important to note that not all fat burners are created equal. Some contain more effective ingredients than others.
If you’re looking to lose belly fat fast, then a fat burner supplement can definitely help. Just be sure to choose one that contains effective ingredients and that’s right for you.
Add More Cardio To Your Routine
Doing cardio, or aerobic exercise, is an excellent way to burn calories and improve overall health.
Additionally, studies have shown that its very effective at strengthening your midsection and reducing belly fat (
For best results, add other nutrient-dense, fiber-rich ingredients to your protein shake, such as spinach, kale, or berries.
Protein shakes are an easy way to add extra protein to your diet. Increasing your protein intake may help maintain lean body mass, reduce your appetite, and decrease visceral fat.
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How To Lose Belly Fat Quickly With Diet Plans
Here at Lose Weight By Eating we look to food to cure, and it is with food that I will show you how to burn belly fat fast by adding a few nutritional items to your diet.
Below I will share tips on how to lose stomach fat, if you are looking for a diet plan to help you lose stomach weight a Belly Fat Weight Loss plan if you will. Check out the three below.
Get Inspired By: Brook Benten 40 Austin Tx
Im an exercise physiologist with a B.S. in Exercise and Sport Science from Texas State University and M.Ed. in Physical Education with emphasis in Sport and Fitness Administration from The University of Houston. I love to run while pushing my two children in a jogging strollerits partly about the exercise, but more about recreational companionship. I also enjoy rucking, cycling, and hiking.
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Lifestyle Changes For Weight Loss
Beyond diet and exercise, there are other lifestyle changes you can make to aid your weight loss.
Healthy habits tend to have a domino effect. If you can add one or two healthy changes to your routine, it will become easier to add more as time goes on.
Here are some to consider:
- Drink plenty of water.
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Embrace The Power Of Protein
Protein serves a dual role in helping you trim down belly fat by increasing muscle mass and metabolism, while also helping stave off hunger. Research shows that a higher-protein diet increases thermogenesis, which might help you burn more calories. Further, eating protein could lead to increased satisfaction after a meal, which may help you eat fewer calories later in the day. This Chipotle Chicken Quinoa Burrito Bowl is a great lunch option to help you feel full and tide you over until your next meal.
How To Lose Belly Fat Without Exercise In A Week
Are you worried about losing your belly fat? If the answer is Yes, read the detailed guide about How to lose belly fat without exercise in a week.
Most people believe that if you want to lose belly fat without exercise in a week, you have to follow a strict diet and do regular exercise. But very few people can lose weight from exercise.
Are you worried about losing your belly fat?
In this article, we will tell you about various ways How to lose belly fat without exercise in a week?
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Think Eating Plan Not Diet
Ultimately, you need to pick a healthy eating plan you can stick to,Stewart says. The benefit of a low-carb approach is that it simply involveslearning better food choicesno calorie-counting is necessary. In general,a low-carb way of eating shifts your intake away from problem foodsthosehigh in carbs and sugar and without much fiber, like bread, bagels andsodasand toward high-fiber or high-protein choices, like vegetables, beansand healthy meats.
Create A Smoking Cessation Plan
If you smoke, quitting may initially feel like it causes you to gain weight as you fight to curb nicotine cravings. But once youve quit, it will be easier to be more active and you may find it easier to lose weight. Youll also be significantly more healthy.
Quitting smoking can be challenging, but you can work with your doctor to create a cessation plan thats right for you.
The main cause of abdominal weight gain usually boils down to eating more calories than you consume. But its not quite that simple. Other factors can cause fat to accumulate in the upper belly area, including:
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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.
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.
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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 .
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.
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.
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