These sneaky fats actively contribute to your growing waist line ‘ not just by adding new fat, but by moving fat from other areas of your body to your belly. High intensity interval training (HIIT) pairs bouts of intense exercise with periods of less intense activity to burn calories. Making a point of increasing activity levels throughout the day helps burn calories. Moving more can also strengthen the muscles and elevate the mood.
But if you take a split second to step back and become aware of that fact, you’re able to course correct. ‘The awareness and then planning for what else I can be doing, that might give me the same benefit of eating comfort foods,’ says Gagliardi. The stress hormone cortisol can lead you to crave comfort foods and overeat. Cortisol can cause higher insulin levels in the body, which causes blood sugar to drop, leading to cravings for sugar and fat. This is sometimes called “targeting weight loss” (also known as spot reduction), and it isn’t realistic, says Lapaix.
If you’re looking to shed some unwanted belly fat, it’s important to remember that there is no quick fix or magical solution. Losing belly fat takes time, dedication, and consistency. However, with the right approach, you can start seeing results sooner than you might think.
Healthy Eating
Eating a healthy diet is key to losing belly fat. Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and excessive amounts of alcohol. By making small changes to your diet, such as reducing portion sizes and cutting back on sugar, you can begin to see improvements in your waistline.
Upper belly fat can be the result of your body storing water weight. Sodium consumption, dehydration, and a lack of electrolytes can cause your body to retain water. The best approach is to work on overall weight loss while exercising to target your upper belly. The normal visceral fat range should be about 10% of your body fat.
Certain stressors, for example, will see you scaling your belt notches with very little effort. Research from 2011 suggests that HIIT may reduce body fat more effectively than other types of exercise. Consuming healthful fats instead can help reduce overall body fat and have a range of benefits. Adding these to the diet can help encourage feelings of fullness after eating and reduce cravings for sugary snacks.
Belly fat is ‘unfortunately the most dangerous location to store fat,’ Dr. Cheskin says. If you struggle with mindless snacking or tend to overeat, Cording says it’s important to try to figure out why this is an issue for you. To avoid feeling hungry after a workout, eat a snack with at least 12 grams of protein before exercising, says Dr. Cheskin. First, check in with yourself and make sure it’s actual hunger and not dehydration, says Dr. Cheskin. Then, eat a protein-rich snack that also includes some carbs, like a protein bar with whole grains.
Still, it might be better to close your eating window as early in the day as is feasible for you. Intermittent fasting has recently become very popular as a weight loss method. Additionally, because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat (41, 42). Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat. If you decide to start lifting weights, it’s a good idea to talk with a doctor first and get advice from a certified personal trainer.
Regular Exercise
Exercise is another important factor in losing belly fat. Incorporating both cardio and strength training into your routine can help you burn calories and build muscle. Aim for at least 150 minutes of moderate-intensity exercise each week, such as brisk walking, cycling, or swimming. Additionally, incorporating ab exercises like planks and crunches can help strengthen and tone your core.
People who experience rapid weight loss may be more likely to put weight back on in the future. The CDC recommends that people aim for steady, gradual weight loss of around 1’2 pounds per week. However, rapid weight loss like this may not be a viable long-term option and could increase the risk of health complications, such as gallstones. Every individual has different types and amounts of bacteria in their gut. Some types may increase the amount of energy the person extracts from food, leading to fat deposition and weight gain.
Consistency is Key
While it’s natural to want to see results quickly, it’s important to be patient and consistent in your efforts. Consistent healthy eating and regular exercise will yield the best results over time. Remember, everyone’s body is different, so it may take longer for some people to see visible changes in their belly fat compared to others. Stay focused on your goals and trust the process.
