Diet To Get Rid Of Stubborn Belly Fat

How To Measure Whether You’re Losing Belly Fat

How to Lose âStubbornâ? Belly Fat (GONE IN 4 STEPS!)

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.

What Exercises Burn The Most Belly Fat

You can’t control where you gain or lose weight. This is sometimes called “targeting weight loss” and it isn’t realistic, says Lapix. For example, abdominal exercises alone aren’t enough to get rid of or reduce belly fat.

“While it is common to hear about workout programs that target specific areas, you cannot pick the areas you’d like to target weight loss,” says Lapaix.

For example, resistance training focuses on developing muscles by lifting weights or using stuff like resistance bands. Whereas the main focus of aerobic training is to burn calories via cardio like running or jumping rope.

“A mix of resistance and aerobic training will be beneficial to increasing one’s total body strength, and help reduce overall body fat,” says Lapaix.

Additionally, having more muscle mass will increase how many calories your body naturally burns .

Exercises that engage the whole body and build muscle are the best for reducing belly fat. Having more muscle mass will increase how many calories your body naturally burns .

Ways To Lose Belly Fat And Live A Healthier Life

Maintaining a trim midsection does more than make you look greatit canhelp you live longer. Larger waistlines are linked to a higher risk ofheart disease, diabetes and even cancer. Losing weight, especially bellyfat, also improvesblood vesselfunctioning and also improves sleep quality.

Its impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you cant see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.

Heres how to whittle down where it matters most.

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Dress Your Salad With Vinegar

While people who claim that vinegar can do everything from cure headaches to clean glass without leaving a single streak may be overstating its benefits, adding some to your meal plan can actually help you shrink your belly. The results of a 2009 study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who added vinegar to their diet over a 12-week period lost significantly more weight and belly fat than those in the control group. If drinking straight vinegar is a less-than-appetizing proposition, try adding just a little apple cider vinegar to your favorite smoothie or mixing some with olive oil, mustard, and garlic for a flavorful salad dressing.

Visceral Fat More Of A Health Concern Than Subcutaneous Fat

140 best Burn Belly Fat images on Pinterest

Though the term might sound dated, “middle-age spread” is a greater concern than ever. As people go through their middle years, their proportion of fat to body weight tends to increase more so in women than men. Extra pounds tend to park themselves around the midsection.

At one time, we might have accepted these changes as an inevitable fact of aging. But we’ve now been put on notice that as our waistlines grow, so do our health risks. Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.

Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.

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So How Do I Reduce My Belly Fat

If you want to reduce your belly fat, youll need to burn more calories than you consume, and eat the right kinds of food. Here are my suggestions on what to eat.

  • Make sure you eat a balanced diet. Try to eat at least five portions of fruit and veg each day, and include higher-fibre starchy foods in meals.
  • Have some reduced-fat diary or soya drinks fortified in calcium.
  • Eat more beans, pulses, fish and eggs.
  • Eat small amounts of unsaturated oil.
  • Drink six to eight glasses of water each day.
  • Avoid adding salt or sugar to your meals.

And finally, cut out sports drinks, sugar sweetened drinks and other foods that have a lot of added sugar in them. Be aware that low-fat options might have high amounts of added sugar in them.

Top Foods For Fat Loss

Quinoa

Quite possibly the king of good carbs, quinoa is one of those foods that is incredibly versatile and boasts an impressive nutritional profile. Quinoa is almost a complete mealit has your protein, being one of the highest-protein ancient grainsand it has your healthy carbohydrates. Its very nutrient dense and very versatileyou can add more protein to it or healthy sources of fat like pumpkin seeds and oils. We need carbohydrates in our body , and a lot of people are afraid to eat them. Quinoa is a slow-digesting carbohydrate, and its not high glycemic, so it wont cause an insulin response like eating straight sugar would, says White. Carbohydrates give your body energy and help carry you through tough workouts. Quinoa in particular contains all the essential amino acids needed to support muscle development and encourage fat loss. By swapping nutrition-lacking carbs like white rice or pasta for quinoa, youll boost your fat burn.

Greek yogurt

Broccoli

Asparagus

Salmon

Blueberries

Green tea

Also Check: Mediterranean Diet Food List For Weight Loss

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.

Think Eating Plan Not Diet

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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.

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Foods That Aid Belly Fat Loss:

  • High-protein foods: Foods like chicken, turkey, legumes, nuts, whole eggs, fish, and dairy products are great sources of protein, which keeps you full longer. It also helps you lose weight because a high-protein diet takes more energy for your body to digest, which in turn burns body fat.
  • Fiber-rich foods: Eating lots of fiber aids weight management and promotes weight loss, so eat more fiber-rich foods like almonds, oats, prunes, berries, broccoli, brussel sprouts and green beans. Consuming fruits and vegetables that are rich in fiber is also associated with weight loss.
  • Water: Drinking enough water boosts metabolism, which helps you lose weight. Lemon water, a common favorite, may aid weight loss if you use it to replace sugary drinks. However, it has no proven added benefits over regular water.
  • Whole grains: Americans often consume excess amounts of refined grains, such as white bread or white rice. To reduce and control body weight, it’s much better to have a diet rich in whole grains, like wheat, brown rice, barley, oats, and rye.

“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.

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You Don’t Give Yourself Enough Tlc

Constantly reprimanding yourself about your diet and ripping yourself apart over one indulgence is only going to make things worse. A study in the Journal of Health Psychology has shown that people who suffer from depression are actually more at risk for obesity than those who do not. So, make sure you’re kind to yourself and cut yourself some slack.

Try To Limit Your Stress

How to Get Rid of Stubborn Belly Fat: Your 5

Stress can mess with every part of your bodybut how you deal with it can make or break your weight loss goals. I think most of the effect of stress is behavioral rather than neurochemical, says Dr. Cheskin. It makes us eat more, because we use food as a substitute for dealing with stress.

The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on. People gravitate toward something that doesnt require anybody else to do it, is immediately satisfying, and doesnt take a whole lot of effort, especially if youre just opening up a package or box, says Dr. Cheskin.

Stress-eating can only lead to one thing: growing your belly rather than whittling it. If you find yourself stress eating, take a step back and think: Whats causing my stress, and what can I do about it? Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of Doritos.

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You Don’t Balance Diet And Exercise

Focusing on one over the other is not a reasonable compromise, and will only slow down the process of weight loss. Think about it: eating a slice of chocolate cake after a workout is only going to add those calories you burned off back into your body. And only eating salads without working out could lead to weight loss, but your muscles aren’t getting the necessary workout they need to be strong and toned lean muscle burns more calories at rest than fat. Your body needs a balance of both diet and exercise, so make sure you’re incorporating the pair into your daily lifestyle.

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.

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You Never Let Yourself Indulge

Restricting yourself of any indulgences can actually cause your whole diet to backfire. A study published in the journal Psychosomatic Medicine found that calorie-restricting diets can actually lead to long-term weight gain due to an increase in the stress hormone cortisol. This fat-storing hormone spikes due to the psychological stress from constantly saying “no” to the dessert you want so badly.

Create A Calorie Deficit

How To Get Rid Of Stubborn Belly Fat!!!

If you want to target belly fat, combining diet and exercise can help create a calorie deficit. Exercise burns more calories throughout the day and increases metabolism. Adding a healthy, low-calorie eating plan can give you more bang for your buck, helping you lose weight everywhereincluding your belly.

This was the conclusion from one study, in which participants either dieted, exercised, or did both. The group that dieted and exercised reduced their body mass the most while also “significantly” reducing their abdominal fat.

Even small changes to your diet can make a difference when trying to lose weight, so don’t feel like you have to follow a strict regimen or cut out entire food groups. For instance, you could cook healthy meals at home more often and eat out less.

Not a fan of exercise? You may just not have found something you enjoy. Start simple and easy with walking, swimming, stretching, yoga, or basic strength training. Or think outside the box and consider climbing, boxing, basketball, or jumping rope.

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Eat Plenty Of Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food .

Whats more, soluble fiber may help fight belly fat.

An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (

Make an effort to consume high fiber foods every day. Excellent include:

  • flax seeds
  • blackberries

SUMMARY

Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.

Do You Know Your Calorie Needs For Weight Loss

2. Ensure Youre Eating Plenty of Protein, Fiber, and Micronutrients

Protein, fiber, and micronutrients are essential components of a healthy and successful fat loss diet.

First, there’s protein. I wont go into the specific benefits of protein in this article as Ive already written about protein and fat loss in the past. For now, just know that having an adequate will optimize your ability to build/retain lean muscle and stay fuller longer.

I recommend getting .7-1g of protein per POUND of goal bodyweight. You can eat more if you want, but theres not much benefit for going over these recommendations.

Fiber helps you stay full and promotes digestive health. I recommend setting ~25g per day as a minimum target, or 14g of fiber for every 1000 cals

Micronutrients come in micro amounts from our diet. Unlike our three macronutrients, there are a LOT of different vitamins and minerals in our food…

The good news, though, is that you don’t need to track your micronutrients as long as you’re eating healthy foods the majority of the time.

I use the Rule of 80/20:

As long as 80% of your calories are coming from micronutrient-dense whole foods like veggies, fruits, meat, eggs, dairy, grains, potatoes, & starches…

Then it’s TOTES okay for 20% to come from less nutritious foods like candy, cookies, donuts, and ice cream.

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Foods That Burn Belly Fat Introduction

Since 1980 and 2014, the worldwide obesity rate has doubled greater than six hundred million human beings were determined to be obese.

Increased body fats, particularly belly fats, are related to persistent diseases along with cardiovascular disease, type II diabetes, and increased all-cause mortality.

Many weight reduction interventions purposes to change behavior and lifestyle.

In this article, we will focus on the primary ideas of weight reduction the most essential meals that can assist reduce stomach fats, and their role in general physical health.

The American Dietetic Association has noted that achieving a negative energy balance is the most important factor influencing the amount and rate of weight loss over time.

Suggested strategies for achieving a negative energy balance include counting calories, adjusting macronutrient composition and/or energy density.

Abdominal fat can be reduced with diet and/or exercise, but there is no consensus on the most effective way to reduce fat in this specific area.

Reducing dietary fats and/or carbohydrates is a realistic manner to create a calorie deficit, which ends up in weight reduction.

In addition, Fruits and vegetables are an essential issue of healthful weight reduction packages that offer few calories, but large quantities of fiber, vitamins, and minerals. All of those nutritional additives make contributions to a discount of total daily kcal intake.

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