If you’re looking to shed excess weight around your midsection, you’re not alone. Many people struggle with stubborn belly fat, but with the right approach, you can achieve your goals and improve your overall health. Here are some effective strategies to help you lose belly fat.
Upping your protein intake may also increase feelings of fullness, decrease hunger, and reduce calorie intake ‘ all factors that aid weight loss (8, 9). Other research indicates that a high protein diet may help preserve muscle mass and metabolism during weight loss (7). Doing bodyweight exercises, lifting weights, and using gym equipment are a few easy ways to get started with strength training. 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. By having a 500-calorie deficit ‘ through a combination of diet and exercise ‘ you’ll lose about 1 pound of fat per week.
Getting enough quality sleep is essential when a person is trying to shed weight, including belly fat. You asked, and it’s here’the best weight training program for women over 40. Lift Light, Get Lean shows you how to sculpt lean muscle safely without adding bulk. Using only one pair of light weights, you’ll get all the benefits of weight training while decreasing your risk of injury.
1. Eat a Healthy Diet
It’s also stored in the omentum, an apron-like flap of tissue that lies under the belly muscles and blankets the intestines. In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (39). Protein helps keep you feeling satiated, lowers hunger hormone levels and may even help you eat less at your next meal, studies show.
Eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean proteins can help you lose belly fat. Avoid sugary drinks, processed foods, and high-fat snacks, as these can contribute to weight gain around your midsection. Instead, focus on consuming nutritious foods that will fuel your body and help you reach your weight loss goals.
Meanwhile, abdominal fat naturally increases with age, especially in females. 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.
2. Incorporate Exercise Into Your Routine
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. But if you’re wondering how to lose belly fat, it’s understandable to want to look for guidance. A high sugar intake may increase levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body. Visceral fat ‘ also known as abdominal, stomach, or belly fat ‘ is a potentially harmful type that surrounds organs in the abdomen.
Regular exercise is essential for losing belly fat. Aim to include both cardiovascular exercise, like running or cycling, and strength training exercises in your workout routine. This will help you burn calories and build muscle, which can help you slim down your waistline.
3. Get Plenty of Sleep
Getting enough sleep is crucial for weight loss, including losing belly fat. When you don’t get adequate rest, it can disrupt your hormones and increase your appetite, making it harder to stick to a healthy eating plan. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts.
4. Manage Stress Levels
Chronic stress can lead to weight gain, especially around your midsection. Find ways to manage stress, such as practicing yoga, meditation, or deep breathing exercises. These relaxation techniques can help reduce cortisol levels in your body, which can help prevent excess belly fat accumulation.
By following these tips and staying consistent with your efforts, you can successfully lose belly fat and improve your overall health. Remember that sustainable weight loss takes time, so be patient with yourself and stay committed to your goals. With dedication and perseverance, you can achieve the results you desire.
