Steps involve eating a nutritious, balanced diet, exercising regularly, and getting plenty of sleep. Heredity and hormones determine if you gain weight in the belly or hips, and how quickly you shed belly fat depends on how many pounds you have to lose. You may be able to drop as much as 2 pounds a week following a healthy diet and exercising regularly ‘ but not all of it will come from your belly.
For some women, the report considered a WHR of 0.85 or above as high risk. Drinking alcohol can lead to what’s sometimes called a beer belly, but beer alone isn’t to blame. Drinking too much alcohol of any kind can add to the problem. The less a person drinks, the fewer calories, and the less likely belly fat will build up over time. Your best bet for measuring belly fat loss is a good old-fashioned tape measure. According to the Centers for Disease Control and Prevention (CDC), a healthy weight loss pace is 1 to 2 pounds per week.
Building a healthy eating plan is the cornerstone to losing body fat. Here are two small’but impactful’changes you can make that will help you create healthier eating habits over time. Having some body fat is healthy, but there’s good reason to want to lose extra weight around your waist.
If you are looking to shed excess belly fat, you may be wondering how long it will take to see results. The timeline for losing belly fat can vary depending on a number of factors, including your diet, exercise routine, metabolism, and overall health.
‘ is one of the first things I get asked by enthusiastic newbies looking to lose weight ‘ my personal trainer buddies would agree. You should try to limit trans fats, refined sugars, sodium and processed foods. Trans fats are artificial fats that can increase your storage of visceral fat. Baked goods, processed foods, fried foods and some dairy contain trans fats. You should also limit soda, candy and other foods sweetened with partially hydrogenated oils or high-fructose corn syrup.
Diet
Your diet plays a crucial role in determining how quickly you can lose belly fat. Eating a healthy, balanced diet that is low in processed foods and high in fruits, vegetables, lean proteins, and whole grains can help accelerate weight loss. Aim to create a calorie deficit by consuming fewer calories than you burn each day.
You’re required to cut 500’1,000 calories daily to lose 1’2 pounds of fat a week. But environmental factors such as diet and exercise play a key role as well. A poor diet with high intake of fatty foods and carbohydrates (sugars) and an inactive lifestyle provide the building blocks for an increase in visceral fat. Visceral fat is a type of body fat that lies deep within your abdominal walls and surrounds your organs.
Exercise
Incorporating regular exercise into your routine is essential for losing belly fat. Cardiovascular exercises such as running, biking, or swimming can help burn calories and reduce overall body fat. Strength training exercises like weightlifting can also help build muscle and increase your metabolism.
A high metabolic rate helps burn fat throughout the day, even when you are not physically active. Now, remember, this is total body weight and is not limited to belly fat. You may burn 250’750 calories, running about five to seven miles per hour, depending on your fitness level and weight. A beginner woman weighing 145 pounds will burn around 250 calories running at five miles per hour, while an intermediate runner will burn 315 calories running at six miles per hour. A 30-minute walk can help you burn 100’200 calories, based on your weight and exercise intensity.
Metabolism
Your metabolism plays a key role in how quickly you can lose belly fat. Some people naturally have a faster metabolism, which allows them to burn calories more efficiently. However, there are ways to boost your metabolism, such as eating protein-rich foods, staying hydrated, and getting an adequate amount of sleep.
Overall Health
Your overall health can impact how long it takes to lose belly fat. Factors such as stress levels, hormonal imbalances, and medical conditions can all affect your body’s ability to lose weight. It’s important to prioritize your health and well-being when embarking on a weight loss journey.
Frequently Asked Questions
- How long does it take to see results? Results can vary, but generally, most people start to see changes within a few weeks of following a healthy diet and exercise plan.
- Can I target belly fat specifically? While targeted spot reduction is not possible, incorporating a combination of cardio, strength training, and a healthy diet can help reduce overall body fat, including belly fat.
- Are there any quick fixes for losing belly fat? Quick fixes like crash diets or detox teas may provide temporary results, but they are not sustainable or healthy in the long run. Focus on making lasting lifestyle changes for lasting results.
