If you are looking to shed some excess weight, particularly around your midsection, you may be wondering how do I lose weight (belly fat)? While spot reduction is not possible, there are several strategies you can implement to help reduce overall body fat, including targeted belly fat.
Plus, if you want to set achievable goals, read our guide, Setting realistic expectations for weight loss before you start making changes. Managing chronic stress and getting adequate sleep are two lifestyle interventions that may improve belly-fat loss. And another study reported that better sleep correlated with greater fat-mass loss.44 Plus, given all the other health benefits of better sleep, there are plenty of reasons to make it a priority. To lose unwanted belly fat, exercise can be a helpful addition to nutrition.
Penciling in your workouts will make it that much more likely that you’ll follow through with your goals. “You know what they say…schedule it or you won’t do it. Choosing one time every day to perform your walks will help you stay consistent,” says Wickham. “Prioritize your walks and plan around them to ensure you get them in every day.” ‘Walking is a great exercise because almost anyone can do it, at any time, without any equipment,’ says Grayson Wickham, DPT, CSCS, founder of Movement Vault.
Eat a Balanced Diet
Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less (3, 4). Having excess belly fat can negatively affect health and may contribute to several chronic conditions. Additionally, following Ward’s advice of limiting after-dinner snacking can help optimize digestion, which is beneficial when it comes to losing belly fat. You can read more about the potential health benefits of apple cider vinegar in our evidence-based guide.
Asking someone to keep you company while you get some steps in is a great way to maintain relationships’and it will help keep you consistent with your walks, says Wickham. You can even suggest coffee and a walk, Pata says, which is a great way to be social and get movement in at the same time. “You can use Google Maps to plan out your walking route so that you know exactly where you will be walking and the distance you will be walking,” Wickham adds. Just be aware of your surroundings, practice safety, and share your location with someone you trust just in case’especially if you’re walking solo.
Quitting smoking can be challenging, but you can work with your doctor to create a cessation plan that’s right for you. These planks work your upper belly area as well as your obliques. For instance, HIIT might involve a cycle of walking for 3 minutes, then running for 30 seconds. Ask your doctor about workouts and physical therapy options if you believe you might have this condition. You can, for the most part, follow the same protocols as you would before you were pregnant to lose postpartum weight, with a few exceptions. If you are not active now, it’s a good idea to check with your health care provider before starting a new fitness program.
Smaller amounts of energy are stored in your liver and muscles as glycogen. ‘It helps to understand that our bodies are designed to store excess energy in fat cells,’ says endocrinologist Bartolome Burguera, MD, PhD. This article explains why fat accumulates around the belly and provides tips on how to lose excess fat. 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.
One of the most crucial factors in losing belly fat is maintaining a healthy diet. Focus on consuming plenty of fruits, vegetables progressivelyable < canssfoods fruitsg incorporating intake emingive Stay Consistent with Exercise
Along with a balanced diet, regular physical activity is essential for losing belly fat. Aim for a mix of strength training and cardio exercises to help build muscle and burn calories. Incorporating activities such as running, cycling, or HIIT workouts can be particularly effective in targeting belly fat.
Get Adequate Sleep
Believe it or not, the amount of sleep you get can have a significant impact on your weight loss efforts. Inadequate sleep can disrupt your metabolism and hormonal balance, making it harder to lose belly fat. Aim for 7-9 hours of quality sleep each night to support your weight loss goals.
Manage Stress Levels
Chronic stress can contribute to weight gain and make it challenging to lose belly fat. Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises to help manage your stress levels. Additionally, getting regular exercise and prioritizing self-care can also help combat stress and support your weight loss journey.
Seek Professional Guidance
If you’re struggling to lose belly fat despite your best efforts, consider seeking guidance from a healthcare professional or certified nutritionist. They can help create a personalized plan tailored to your specific needs and goals, providing you with the support and resources necessary to achieve success.
Implementing these strategies into your daily routine can help you effectively lose belly fat and improve your overall health. Remember that consistency is key, and results may take time, so stay committed to your weight loss journey and celebrate your progress along the way.
