Sometimes the belly can hang so low that you’ll feel gross every time you look in the mirror. One study found that females after menopause lost belly fat when they shed 6’7% of their weight through a small calorie restriction and exercise (50). Increasing your intake of probiotics through either food or supplements may also rev up fat burning and support long-term weight management. According to another study, HIIT helped people burn up to 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time (41). For example, sugar-sweetened beverages like soda are often packed with calories and offer little nutritional value.
If you are struggling to lose excess belly fat, you are not alone. Many people find it challenging to get rid of stubborn fat around their midsection. However, with the right combination of diet, exercise, and lifestyle changes, it is possible to achieve a trimmer waistline.
High-intensity interval training, also called HIIT, has been linked to the reduction of fat among adults with more weight. Consuming more calories than you burn can make you more likely to develop visceral fat. 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. When a person consumes more calories than they expend for a period of time, it can cause weight and an increase in fat storage.
Healthy Eating Habits
Eating more good fats instead of bad fats will also enhance your results. Be careful with bad vegetable oils that’ll cause inflammation in your body and making it more difficult to burn off fat. Look for the good fats like those you can find in my Food List Cheat Sheet instead.
If you can add one or two healthy changes to your routine, it will become easier to add more as time goes on. Jackknife crunches are floor exercises that engage the lower abs. The movement might feel simple at first, but after a few reps, you’ll feel how they tighten your core. Raising your heart rate before other kinds of exercise, like weightlifting and Pilates, is a great way to supercharge your workout. To burn fat, do a HIIT or cardio workout before you move to other exercises, like the ones listed below.
Sit ups are essential for strengthening your core ‘ something that’s obvious. But your core is responsible for so much more than those classic ‘six pack’ abs many strive for. A strong core can reduce back pain, improve balance and increase your flexibility. For men, a waist measurement of more than 40 inches (102 centimeters) signals an unhealthy amount of belly fat and a higher risk of health problems. Weight loss isn’t the only thing you’re going to need to do to get rid of it.
Upping your fiber intake by consuming foods like fresh fruits, veggies, and legumes may boost fat loss, feelings of fullness, and weight loss. Upping your protein intake may also increase feelings of fullness, decrease hunger, and reduce calorie intake ‘ all factors that aid weight loss (8, 9). Strength training is a type of exercise in which your muscles contract against resistance.
One of the most important factors in losing belly fat is maintaining a healthy diet. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your meals. Avoid processed foods high in sugar and unhealthy fats, as these can contribute to weight gain.
Prioritise lean protein like beef, turkey, eggs, fish, chicken, and tofu. Belly fat may be the most dangerous type of body fat, but since it’s buried deep within your body, it’s also the easiest to get rid of. But before we talk about that, it’s worth identifying the causes of belly fat. After all, it’s far better to not put the weight on in the first place. Excess timber around the waist hurts your health in a way that subcutaneous fat ‘ the soft layer of chub that sits directly under the skin ‘ doesn’t.
Additionally, **drinking** plenty of water throughout the day can help keep you hydrated and feeling full, reducing the likelihood of overeating. Limiting alcohol consumption and sugary beverages can also aid in weight loss efforts.
Regular Exercise Routine
Combining a healthy diet with regular exercise is key to losing belly fat. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Cardiovascular exercises like running, cycling, or swimming can help burn calories and reduce overall body fat.
Strength training exercises that target the core muscles can help tone and tighten the abdominal area. Focus on exercises like planks, crunches, and leg raises to strengthen your core and improve muscle definition.
Consistent Lifestyle Changes
In addition to diet and exercise, making consistent lifestyle changes can help you achieve your weight loss goals. Get plenty of sleep each night, as **adequate** rest is crucial for metabolism regulation and overall health.
Manage stress levels through activities like yoga, meditation, or deep breathing exercises. High stress levels can lead to weight gain, particularly around the abdomen, so finding healthy ways to relax and unwind is important.
