Eat More Healthy Fats
When youre trying to burn belly fat, dietary fat is not the enemy. While it may seem counterintuitive, eating healthy fats can increase satiety, which mitigates the risk of future weight gain. It also makes weight loss easier because you will be less tempted to overeat. Try adding fatty foods to your diet such as fatty tuna, salmon, almonds, olive oil, and whole milk.
At the same time, you should make a conscious effort to limit your consumption of unhealthy fats. Do not consume processed food that includes trans fats. Eat foods with saturated fat in extreme moderation. The best foods to eat include only monounsaturated and polyunsaturated fat unless the food is natural. For instance, a cup of milk has 1.5 grams of saturated fat, but this occurs naturally.
The Best Diet To Lose Belly Fat
You can’t out-exercise a bad diet. Fact. To lose belly fat , you need to be in a calorie deficit. This means consuming fewer calories than you’re expending through exercise and general living.
‘When it comes to knowing how to lose belly fat, the best way to start is to watch what you eat,’ Belalij says. ‘When you digest large amounts of calories, your body allocates some of these to functional systems which work to keep you alive ,’ says Belalij. ‘It also uses it to fill up energy stores. Any excess is then stored in fat cells around the body typically being those of the belly.’
But like we’ve said, learning how to get rid of belly fat shouldn’t come at the expense of your health, so you want to make sure you’re not cutting back too much. To calculate your ideal calorie deficit, check out our handy guide below. It’ll help you work out how many calories you need to eat a day to hit your goals, without going too far.
Worried about the price of healthy eating? Stock up on cheap healthy snacks. By having healthier food in the house you’re less likely to face-plant the sugary stuff when hunger strikes.
Swap Your Beef For Salmon
Its a common mistake to try to lose your fat by cutting fats completely out of your diet. Its not just ineffectiveits unhealthy. The trick is getting the right fats. Saturated fats, which are found in meat and dairy, arent going to do any favors for your weight loss goals, but swapping those fats for some types of polyunsaturated fats, like salmon, is a better choice.Salmon wont necessarily make you lose weight, but according to San Francisco Gate, swapping your regular meat for fish is a step in the right direction.
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How To Lose Belly Fat= Plan Your Meals
One of the best ways to stick to a diet, and eat more burn belly fat foods, is to plan your meals. Once you put some time and effort into planning, you will be less likely to go off plan.
If youre trying to find out how to lose belly fat fast, the key is staying on plan and planning your meals is the best way to do that!
Best Diet To Lose Belly Fat In 2021
Best Diet to Lose Belly Fat: If our goal is to reduce the abdomen, we must adopt a cleansing diet that includes diuretic fruits and vegetables that allow us to minimize swelling and end fluid retention.
Reducing the abdomen to look slim and toned is one of the grand ambitions of those who adopt a weight loss plan. Although it is not easy to achieve it, losing centimeters in this region of the body is key to showing off a more stylized figure.
Unfortunately, the big drawback is that it is usually the area that tends to accumulate fat the most. It also reflects problems such as fluid retention, constipation and other disorders that make it look inflamed. This is why, before resorting to miraculous methods, it is best to adopt a low-calorie diet that supports the functions that allow you to fight fat.
In this way, without exposing the health to unwanted reactions, we can begin to reduce its measurements to look flatter and more molded. Are you interested? Do not miss the diet that we share below.
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How To Measure Whether You’re Losing Belly Fat
There are a number of ways to see if your body is changing in the way you’re working towards but some aren’t as reliable as others.
‘Remember that scales dont take into account muscle mass so the best way to check your progress is by taking pictures,’ explains 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.
Other options include using a tape measure to check your waist size and picking a favourite pair of jeans, trousers or a dress and gauging any differences in the way they fit. Callipers are far less reliable and can be prone to human error.
Diet Tips To Help You Lose Belly Fat
Heres the reality: it doesnt matter how hard you train in the gym if you dont put the same time, effort and focus into what you do in the kitchen. The old saying that you cant out-train a bad diet is something of a cliché, but like all clichés its rooted in truth. And if you want to make big changes to how you look with your shirt off and as quickly as possible then you need to start thinking more about mealtimes. Heres our expert advice on how you can start to eat smarter and faster.
1. Fuel for the day ahead
When following this training plan is the most important meal of your day because what you eat first thing helps dictate better eating habits until bedtime. A breakfast made from lean protein, healthy fats and fibre think eggs, bacon, and yes, some green vegetables provides a sustained release of energy, so hunger wont hit before lunch.
2. Swap sarnies for salad
Swapping a pre-packed sandwich and crisps for a big bowl of green leaves, mixed veg and chicken, tuna or another quality protein will help shrink your belly fast. A lunch like this will provide muscle-building protein, more stomach-filling fibre to ward off cravings, and an abundance of vitamins and minerals to keep your fat-torching mission on track.
3. Refuel during dinner
4. Be clever with carbs
5. Drink like a fish
6. Pick the right snacks
Read more about:
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Add Cardio And Weight Training
The best belly fat burner, according to researchers at Northwestern University’s Women’s Health Research Institute, is to work out for at least 45 minutes per day, five days per week. This can be done at home or in the gym, and should include both cardiovascular activities and weight training. Finding a workout routine that you enjoy can go a long way toward helping you stick with it.
Cardiovascular exercise, or cardio, raises your heart rate and can help re-energize a sluggish metabolism. This can be accomplished by walking, jogging, running, bicycling or using a stationary bike, swimming, dancing or any other activity that leaves you slightly out of breath but still able to hold a conversation. Walking is an excellent way to start, if you are physically able to and are not used to more structured exercise.
Weight training is valuable not only to strengthen muscles, but because lean muscle tissue requires more calories to maintain while at rest than stored fat does. Building a bit of muscle also makes you appear leaner, and the extra strength can make even simple tasks such as blow drying your hair or carrying groceries a little easier.
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Diet Plan To Lose Belly Fat: What Is The Solution For Men Over 40
By: Erin Coleman,B.S. – Nutritional Science, R.D., L.D.,
Writer at The Fit Father Project
Excess belly fat may hinder your self-confidence and puts you at risk of developing health problems in the future such as type 2 diabetes, high blood pressure, heart disease, and cancer.
Fortunately, following a diet plan to lose belly fat combined with the right workout gets rid of unwanted abdominal fat, improves your physique, and helps you gain the confidence you deserve. Try the Fit Father Project 30X program for busy men over 40 to shed unwanted pounds, burn fat, and boost lean muscle mass.
To get a feel for what the FF30X program is like, sign up for the Fit Father Project free 1-day meal plan and free fat-burning workout and get started on your journey toward a happier, slimmer, healthier life today!
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Three Ways To Reduce Belly Fat
How can I lose belly fat? pulls up over two million hits on Google. Its a hot topic that goes beyond wanting to improve appearance. A larger waist measurement can mean that you have too much visceral fat. This is the fat stored around internal organs like your liver and pancreas, which is commonly referred to as belly fat.
Whether youre overweight or not, carrying more fat around your belly is linked to a number of serious health problems, such as:
- heart and circulatory problems
While anyone can have this type of deep visceral fat around their inner organs, its important that you make some changes to get your body into a healthier 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.
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The Science Of Fat Loss
Successful fat loss occurs when we maintain as much muscle mass as possible while cutting away the extra storage of body fat we have. And that starts with controlling and understanding your metabolism.
That means a few things, some of which youll notice in the exercises weve chosen for you, and some of which have nothing to do with exercise at all:
Diet is Critical
But that doesnt mean you should starve yourself. You just need to eat the right amount. Key to that is knowing the lowest number of calories your body needs to function properly while simply lying down and breathing. And this can be worked out with a simple math formula for basal metabolic rate. This is your starting point in your journey to drop belly fat, and fat in general.
You shouldnt be eating this amount of calories you need more than that. If you eat too few calories, your body will limit the amount of fat it burns to insure that you, you know, dont die. That means fat loss winds up coming from eating smartly and generating a more high-octane metabolism. And thats where smart, targeted fat-burning exercises come in.
But Spot Reduction Isnt a Thing
Expect to notice fat loss on your face and neck first, but trust the process nevertheless.
Stress Can Hurt You
That means that yes, going too hard in the gym nonstop can actually keep you from dropping belly fat.
Start With Some Fiber
Naturally sweet oatmeal recipes in Zero Belly Diet were the key to panelist Isabel Fiolek’s dramatic 13-pound weight loss. “I happen to have a big sugar addiction,” says Fiolek. “But the recipes have been surprisingly satisfying for my sweet tooth.” Fiolek also made dramatic health strides: A checkup after her six weeks on Zero Belly Diet revealed she’d dropped her total cholesterol by 25 percent and her blood glucose level by 10 percent.
So cook up some oatmeal and top it with some fruit. What’s so special about this combination? Each provides soluble fiber that helps reduce blood cholesterol and feeds the healthy bacteria in your gut. By doing so, you trigger your gut to produce butyrate, a fatty acid that reduces fat-causing inflammation throughout your body.
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Recognize Belly Fat Risks
There are two kinds of belly fat: subcutaneous and visceral. Subcutaneous fat is stored just beneath your skin and is necessary to keep you warm, protect your organs and provide fuel if you are sick or unable to eat. Visceral fat is stored much deeper, collecting around your organs. This second type can be very dangerous to your health.
Belly fat can contribute to a whole host of health problems, including asthma, sleep apnea, type 2 diabetes, high blood pressure, heart disease and joint pain, due to the increased stress extra weight puts on them, especially your hips and knees. Carrying around a lot of extra weight also makes every day tasks harder and can affect your self-esteem.
In addition, a protein called fibroblast growth factor-2, which is typically stored in visceral abdominal fat, encourages cells to become cancerous, according to researchers at Michigan State University. This is especially true in women, where estrogen also plays a role. Not everyone who carries visceral fat in their abdomen will absolutely develop cancer, but it may be possible to lower your risk by losing the fat stored around your organs.
Here Are Three Different Diets To Burn That Belly Fat:
Lose Weight By Eating enjoy your favorite comfort foods, made healthy.
Detox Week a 7 day weight loss plan full of smoothies and salads.
Three Day Detox a shorter detox diet with quick results.
If youre looking to find out how to lose belly fat faster, trying one of the above belly fat burning diets above will take the guesswork out of losing belly fat.
Take out the guesswork and let us show you how to loose belly fat in these easy to follow weight loss plans.
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Week Eating Plan For Women
- Week 1 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
- Week 2 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
- Week 3 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
- Week 4 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
- Week 5 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
- Week 6 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
- Week 7 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
- Week 8 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
- Week 9 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
- Week 10 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
- Week 11 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
- Week 12 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
What Is Belly Fat
Before getting into the 7-day meal plan, its good to know that there are two types of belly fat, visceral fat, and subcutaneous fat.
Subcutaneous fat is the fat that sits right under the skin. Its the one that causes the unwanted excess belly that often protrudes and flops over your jeans. It is the first place you notice fat gain.
The other type, which is the most harmful is visceral fat.
It surrounds your internal organs in the abdominal cavity .
Your body can also store fat in your butt, hips, and thighs. This can give your body a pear shape.
Before starting a weight loss journey, knowing your body composition will also help with monitoring.
Besides knowing your Basal metabolic rate, measuring parts of your body to track your progress is an additional tool to understand your progress.
Calculating your Body Mass Index , waist to hip ratio, waist circumference.
Your body mass index is an average weight category based on your height and weight. Will determine if you fall in the lower BMI underweight category or the higher BMI obese category.
Waist-to-hip ratio, by using a tape measure and measuring the waist right over the belly button, then also measuring the hip at the widest point with the tape measure.
According to the World Health Organization , a result above 0.90 for men and above 0.85 for women can be determined to be abdominal obesity.
Abdominal fat can be reduced through an overall fat loss.
Keep in mind that long-term fat loss needs a change in behavior.
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Great Exercises To Help You Lose Belly Fat:
Keep in mind that in order to lose belly fat, calories need to be burned as well. Try these recommended exercises to lose belly fat fast to really get that weight off.
In this section we will show you how to reduce belly fat with exercise. If youre not currently exercising daily, try to add 10 minutes per day for 7 days .