A 2020 review in the Journal of Obesity & Metabolic Syndrome concludes that high-protein diets are a useful tool for weight loss due to these reasons. Most Americans don’t consume enough fiber, but it’s incredibly important for fat loss. Fiber keeps you full between meals, which prevents you from overeating.
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle (21). This exercise is simple, but you’ll feel the burn in your upper abs after just a few reps. You can also add weights or a medicine ball to make this more challenging. When you’re not consuming enough fiber, your stomach can be pushed outward by gases and waste in your digestive system.
The best approach is to work on overall weight loss while exercising to target your upper belly. Experts are unsure which is the most effective but research indicates you’ll probably need a combination of the two. 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).
Just keep in mind that traditional weight metrics like BMI don’t capture the full portrait of health. Going to bed a bit earlier or setting your alarm clock a little later is a simple strategy to help you reach and maintain a healthy weight. Fiber is abundant in fruits, vegetables, whole grains, beans and legumes.
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. These and other biochemicals are thought to have deleterious effects on cells’ sensitivity to insulin, blood pressure, and blood clotting. People may want to avoid sugar, fatty foods, and refined carbohydrates with low nutritional content.
Belly fat, also known as visceral fat, is one of the most stubborn types of fat to lose. It can increase your risk of various health conditions such as heart disease, diabetes, and even certain cancers. If you are looking to slim down your midsection and improve your overall health, here are some tips on how to lose belly fat.
1. Eat a Healthy Diet
Lower belly fat is slightly more resistant to absorption, meaning it’s harder to get rid of. Plus, there’s plenty of room for user error in following that formula, Kimball points out. You may think you’re cutting 500 calories from your diet, but actually be overestimating. And although wearable fitness trackers have gotten better at measuring calories burned, they’re still not perfect.
You have likely heard about the importance of getting enough sleep and managing chronic stress. But it may be an added bonus when combined with nutrition, exercise, and other lifestyle improvements. The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. We’re all guilty of going hard at the gym, and then heading straight to Chipotle afterward because we’re super hungry. You eat more calories than you burn and end up with excess belly fat.
One of the key factors in losing belly fat is maintaining a healthy diet. Focus on eating whole foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and high-fat foods. Incorporating more fiber into your diet can also help with weight loss as it keeps you feeling full for longer periods.
2. Exercise Regularly
Regular exercise is essential for losing belly fat. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Cardiovascular exercises such as running, swimming, or cycling can help burn calories and reduce belly fat. Strength training exercises like planks, crunches, and squats can also help tone your abdominal muscles.
3. Get an Adequate Amount of Sleep
Sleep plays a crucial role in weight loss and overall health. Lack of sleep can disrupt your hormones and lead to weight gain, especially around the belly area. Aim for 7-9 hours of quality sleep each night to help regulate your metabolism and reduce belly fat.
4. Manage Stress Levels
Chronic stress can contribute to weight gain, particularly in the abdominal area. Practice stress-reducing activities such as yoga, meditation, or deep breathing exercises to help manage stress levels and prevent belly fat accumulation.
5. Stay Hydrated
Drinking plenty of water throughout the day can help boost your metabolism and aid in weight loss. Aim to drink at least 8-10 glasses of water daily to stay hydrated and support your body’s natural fat-burning processes.
By following these tips and making lifestyle changes, you can effectively lose belly fat and improve your overall health and well-being.
