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Nov 30, 2023 · Learn how to reduce excess abdominal fat with diet, exercise, and lifestyle changes. Find out which foods, drinks, and habits can help you lose belly fat and improve your health.
- Franziska Spritzler
Jan 10, 2024 · Learn how to reduce your overall body fat and thus your belly fat with tips on diet, exercise, sleep and more. Find out what is belly fat, how long it takes to lose it and what is the best diet to lose belly fat.
- Get your heart pumping. Aerobic exercise burns calories and helps you reduce your total body fat, including belly fat. “Aerobic exercise gives your metabolism a boost during and for a short time after exercise,” Dr. Creel explains.
- Add muscle. Strengthening your core with exercises like crunches and planks will do your body a world of good. But maybe not for the reasons you’re thinking.
- Cut back on added sugar. Consuming too much added sugar is associated with excess weight that’s likely to accumulate around your waist. So cutting out sugar (or at least cutting down) can go a long way toward losing belly fat.
- Avoid high-calorie beverages. And while we’re on the topic of sugar, don’t forget what you drink. Because high-calorie beverages can impact your sugar intake and settle around your middle as belly fat.
- Know why you want to change your belly. This will help you set clear goals and stay motivated. Maybe you’re thinking, “This is easy. I’m here because I want to lose belly fat!
- Accept (even if begrudgingly) that there’s no trick to spot-reducing belly fat. We all want the easy way out of stubborn problems. Especially when life (laundry, sick relatives, rebellious teenagers, injuries, and what’s that smell in the heating duct) feels challenging enough.
- Consume a diet centered around minimally-processed foods. While there aren’t any foods that will magically shrink your belly (celery juice, get outta here), highly-processed, highly-palatable foods can easily derail efforts to get leaner.
- Eat slowly, until satisfied. You might assume people need a strict food tracking method to start losing fat, but we just haven’t found that to be the case.
- 16 min
- Annie Hayes
- Hike up Your Metabolism. Your ultimate goal is to hike up your metabolism, and the intensity of your workout, the fundamentals of your diet, how much muscle you have, how well you manage stress, and your quality of sleep all play a part in this.
- Get Your Diet in Check. Prioritise lean protein like beef, turkey, eggs, fish, chicken, and tofu. University of Missouri researchers compared the benefits of consuming a normal-protein breakfast to a high-protein breakfast and found the high-protein breakfast, which contained 35 grams of protein, prevented weight gain, reduced daily food intake and feelings of hunger and stabilised glucose levels among overweight teens who would normally skip breakfast.
- Up the Intensity of Your Workout. Focus on increasing physical activity and building muscle to burn belly fat, recommends Reddy. “Mild activity such as walking is poor at burning fat due to its low energy consumption whilst intense cardio training will consume energy and increase metabolic rate after exercise,” he says.
- Learn How to Manage Stress. You don’t have to take a three-month sabbatical in Bali or enrol on a ‘breathing class’ in a Scandi Yogi retreat to find inner calm.
Jun 17, 2022 · 1. What is belly fat and why does it matter? People tend to carry fat in two distinct ways: either under the skin (as subcutaneous fat) or in the abdomen and surrounding internal organs (as visceral fat). The latter is what is often referred to as “belly fat.” How you carry fat is based on several factors: genetics, age, gender, and lifestyle.
