How To Reduce Belly Fat By Diet

Prioritize Getting Good Sleep

How to lose Belly Fat in 3 days Super Fast! NO DIET-NO EXERCISE

Just as a bad nights sleep can ruin your whole day, a track record of bad sleep can mess with a lot of other aspects of your lifeand one of those might just be belly fat.

A study in Sleep found routinely logging less than five hours of sleep a night to be associated with a significant increase in both visceral and subcutaneous fat accumulation among adults younger than 40Hairston KG, Bryer-Ash M, Norris JM, Haffner S, Bowden DW, Wagenknecht LE. Sleep duration and five-year abdominal fat accumulation in a minority cohort: the IRAS family study. Sleep. 2010 33:289-295. .

Poor sleep has been linked to the accumulation of body fat, as well as insulin resistance, says Dr. Kroll. Better sleep hygiene and stress reduction can help with fat loss.

Have trouble getting consistent sleep? Check out these expert sleep tips from the Forbes Health Advisory Board.

Swap Ketchup For Salsa

Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar up to four grams per tablespoon and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat at home without a diet. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.

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:

  • Oatmeal
  • Barley
  • Farro

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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What Causes Belly Fat

Numerous studies lead some to believe your biochemistry and fat genes have everything to do with excess abdominal fat .

But more often than not, lifestyle choices trigger abdominal fat.

Belly fat is caused by many factors, mostly related to certain lifestyle choices.

Here are some that can add inches to your waist size.

  • Too much junk food and sugary beverages
  • Negative weight-loss strategies, like binge eating and emotional eating
  • Slow metabolism
  • Trigger hormones like cortisol or ghrelin the
  • Little to no physical activity
  • Not enough sleep or sleep apnea

Improving your eating habits, increasing exercise, reducing stress , and making other lifestyle changes can all help you lose stubborn abdominal fat.

Extra weight affects many of your other systems too such as your digestive system and your immune function.

A specialist doctor in endocrinology can help when hormones become a concern or, youve gained too much weight quickly.

Avoid Foods That Contain Trans Fats

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Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

Theyre found in some and spreads and also often added to packaged foods, but many food producers have stopped using them.

These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies .

A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat .

To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.

SUMMARY

Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether youre trying to lose weight, limiting your intake of trans fat is a good idea.

Alcohol can have health benefits in small amounts, but its seriously harmful if you drink too much.

Research suggests that too much alcohol can also make you gain belly fat.

Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity that is, excess fat storage around the waist .

Cutting back on alcohol may help reduce your waist size. You dont need to give it up altogether, but limiting the amount you drink in a single day can help.

One study on alcohol use involved more than 2,000 people.

  • meat
  • beans

26 ).

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Increase Your Good Fats

“Yup, I said increase! Healthy fats such as nuts, seeds, olive oil, and avocado can help normalize your weight and balance your blood sugar both of which help combat the development of visceral fat in the abdomen,” says Seti. And this is especially true for women. Looking to blast belly fat? “Include a portion of healthy fats with every meal.”

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.

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The Bottom Line On Diet To Lose Belly Fat

This meal plan program kicks off a lifestyle change to improve your overall health.

Eating all of the food groups isnt enough to get rid of much belly fat. It takes a long amount of time for a smaller waistline.

There are 2 types of fat, visceral fat, and subcutaneous fat. The Visceral is what surrounds your abdominal organs.

This excess weight contributes to obesity and health problems.

Excess belly fat and the risk of cardiovascular disease are targeted in this meal plan.

Additional weight may be contributed to genetics.

Cholesterol is found in your cells and makes hormones and substances to help aid in digestion. High cholesterol also affects your risk of heart disease.

Getting rid of that stubborn belly can lower blood pressure, lower blood sugar levels, boost your immune function, and improve your health conditions.

Keep your blood glucose level in check, by measuring the sugar levels. High carb intake can lead to diabetes or insulin issues.

Avoid a high-fat diet. The good thing is that not all fats are bad! MUFA and polyunsaturated fat can be helpful in tackling abdominal obesity.

Make sure you have a way to monitor your weight loss efforts such as waist measurement or body mass index. Track your caloric intake on a regular basis for better results.

Dont have too many sweets, junk food, juice, or ice cream.

Add a personal trainer, Registered Dietitian, nutritionist, for accountability. You can also consult a certified specialist in sports dietetics .

Eat A Healthy Diet By Avoiding Certain Foods

How to Lose Belly Fat in 1 Night With This Diet

Avoid liquid calories, found in sugary beverages: Most sugary drinks are high in calories and simple carbs.

If you have had a high-calorie intake through beverages, an easy way to take in fewer calories is to cut empty calories. And you can find those in alcoholic drinks, this is how you get that beer belly.

Limit refined carbohydrates: instead of white bread or bagels, go for complex carbs like sweet potatoes and other vegetables.

Complex carbs, like non-starchy vegetables, help but with insulin sensitivity, high blood sugar, and insulin resistance.

A good idea is to consider a dietitian, an R.D. for a personalized meal plan.

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Choose Greek Yogurt Over Regular Yogurt

Regular yogurts tend to be loaded with belly-bloating sugar, but that’s not the case with protein-packed plain Greek yogurt. Per a study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on women aged 24-28, and found Greek yogurt, with the highest protein content, to have the greatest effect. For a boost of flavor toss some fresh berries on your yogurt and eat up!

Carefully Consider Your Carbs

While dietary fat has gotten a bad rap over the years, its more likely that carbohydrates are the culprit of a growing waistline.

Theres a general misunderstanding among people who have cholesterol problems that its simply through consumption of fat, says Dr. Kroll. The overconsumption of carbohydrates and processed foods are the primary contributors to the accumulation of abdominal fat. Ive spent years trying to change peoples ideas that its not just about ice cream and heavy cuts of meatits really about carb modification.

You dont necessarily have to follow a low-carb eating style, but it is a good idea to reduce your consumption of simple carbs, such as fruit juice and cookies. Instead, look for carbohydrates that also come with fiber like vegetables, beans, legumes and whole grains. Aim to consume at least 25 to 30 grams of fiber a day, recommends Ward.

You may also want to experiment with your starch intake. While some people do well with potatoes, oats, rice and whole wheat bread, others dont. Starch can be like rocket fuel to drive insulin resistance, says Dr. Kroll. When your body doesnt respond well to insulin, this can lead to pre-diabetes and type 2 diabetes.

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Diet For Losing Belly Fat In 1 Week

The goal of this diet is to consume the maximum amount of nutrients with minimal calories, fats and sugars. The following diet tips are recommended when aiming to lose weight:

  • Eat six meals a day, once every 3 hours
  • Drink at least two liters of water or green tea a day
  • Eat a different salad every day and a piece of meat, fish or chicken that fits in the palm of your hand
  • Eat two pieces of fruit a day, preferably low-sugar fruit such as berries, kiwi or orange
  • Eat two yogurts with probiotics every day day as this will encourage your bodys bowel movements, and thus reduce abdominal bloating
  • Eat less salt, and use more herbs for seasoning
  • Drink one cup of boldo tea half an hour before lunch and dinner. Boldo reduces gas, and decreases bloating.

Weight loss programs that have lasting effects are those that involve regular physical activity and dietary changes, however, it is possible to see visible results in just one week if you follow the above guidelines. You can also do cosmotic treatments such as ultrasonic cavitation, radio frequency, and lymphatic drainage massage to eliminate excess fluid and fat and promote skin firmness. These treatments can complement this weight loss program.

References

Combine All Of The Above

15 Best Of How to Lose Belly Fat for Women Diets

No one method is going to get rid of your belly for you, so if you want to see results you’re going to have to take heed of the above advice and make changes to your diet, training and lifestyle as a whole.

Sign up to the Men’s Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.

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How To Get Rid Of Visceral Fat

Visceral fat is found inside your abdominal cavity.

Carrying too much visceral fat is extremely harmful. Its linked to a higher risk of type 2 diabetes, insulin resistance, heart disease and even certain cancers (

Fortunately, proven strategies can help you lose visceral fat.

This article explains why visceral fat is harmful and provides proven strategies to help you get rid of it.

Control Your Cortisol Levels

“Chronically high levels of cortisol, the stress hormone, can actually lead to increases in your abdominal fat stores,” says registered dietitian nutritionist SaVanna Shoemaker, MS, RDN, LD. “That’s why it’s important to find ways to manage your stress, to help stop that cycle of depositing more fat stores on your belly. You may even want to talk to a healthcare professional about having your cortisol level checked if you are chronically stressed and struggling to lose fat.”

While both men and women produce cortisol, a 2009 Swedish study found that women can have significantly higher levels of certain types of cortisol than men.

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A Final Note On The Best Way To Lose Belly Fat

Okay, so we’ve given you the good stuff when it comes to learning how to burn belly fat, the best diet to lose belly fat and belly fat exercises to add in to your routine. Basically everything you need to know about how to reduce belly fat.

The one takeaway we hope you leave with, though, is that for all of the ways to lose belly fat, the way you speak to and view yourself is the most important thing in all of this. Whether you do or do not want to lose stomach fat, you are still worthy of love and respect from yourself. If you feel that the only thing you can focus on is trying to lose fat fast or entering into any unhelpful and unhealthy habits, take a step back and reassess. Focus on small things like watching your stress, sleeping well or choosing nutrient-dense foods. Small, attainable goals add up to very big wins don’t lose sight of that.

*Women’s Health Naked Survey 2018

Healthy Loaded Vegetable Frittata

How to Burn Belly Fat EXTREMELY Fast â 5 IMPORTANT TIPS

“This breakfast is so low in calories that you can even add a piece of fruit to this belly fat burning recipe and it will still fit in a weight loss diet plan. With twenty grams of protein, this frittata has enough to keep you satisfied, to maintain lean muscle mass, and to keep your metabolism humming,” say The Nutrition Twins.

“Eggs are a great source of choline, and researchers have found that choline shuts off the genes that are responsible for visceral fat gain and that eating eggs for breakfast can promote weight loss. The mushrooms, onion, red pepper, squash, broccoli, and basil add fiber to fill you up with very few calories, so you can stay satisfied while also packing in anti-inflammatory compounds. Lowering inflammation is big when it comes to losing belly fat, since inflammation is linked with increased body fat as well as having a harder time losing weight.”

Get our recipe for Vegetable Frittata.

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Simple Ways To Lose Belly Fat Based On Science

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Losing abdominal fat, or belly fat, is a common weight loss goal.

Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease .

For this reason, losing this fat can have significant benefits for your health and well-being.

You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches in men and 35 inches in women are known as abdominal obesity .

Certain weight loss strategies can target the fat in the belly area more than other areas of the body.

Here are 6 evidence-based ways to lose belly fat.

You’re Doing The Wrong Type Of Workout

Listen up here. “Only doing abdominal-focused workouts, like crunches, won’t help,” Luke emphasises Belly fat is simply where your body stores energy, so you need to take a whole-body approach to tackle it, he reckons. Try HIIT training he says it’s “a great way to burn fat and get your heart rate up”, with squats, burpees and treadmill sprints all being examples of moves to try.

Emily agrees, saying that, in its simplest form, training abs alone, won’t get you abs. “Focus on the staple movements and progressively getting stronger at them over time. I’m talking about your planks, crunches, twists, holds and v-ups.”

She also points out that compound movements such as squats, deadlifts, overhead press and pull-ups are all effective at activating and working your core. Her final two cents on it? “Moving your body in a way that feels good, and keeps you moving consistently.” Hear, hear.

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Q Is It Possible To Lose Belly Fat In A Week

A. Losing belly fat in a week is scientifically and physically impossible, although by following a proper and healthy diet plan and exercising regularly, you may be able to lose a great number of calories in a few weeks. You must lose around half a kilogram a week to lose around two kilos a month – this can be done by reducing 500 calories per day.

Getting Rid Of Lower Stomach Fat

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First, throw out the idea that you can spot treat areas of fat on your body. You can do thousands of reps of toning exercises to tighten your waistline and not see fat loss.

Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they wont erase fat deposits.

The only way to lose fat on your lower stomach is to lose fat overall. A calorie deficit helps with this.

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