Belly fat is not only unsightly, but it can also be harmful to your health. If you’re wondering how do I get rid of belly fat?, there are several strategies you can implement to help trim down your midsection.
1. Eat a Healthy Diet
Eating fatty fish or taking omega-3 supplements sourced from fish oil or algae may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease. Limiting liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to lose belly fat. Research shows that high cortisol levels increase appetite and drive abdominal fat storage (19, 20). Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet (16, 17, 18).
Too much visceral fat is strongly linked with a higher risk of serious health problems. Many women notice an increase in belly fat as they get older even if they don’t gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body.
One of the most important factors in losing belly fat is maintaining a healthy diet. Focus on eating plenty of fruits, vegetables, lean proteins, and whole grains. Avoid sugary drinks, processed foods, and excessive amounts of alcohol, as these can contribute to belly fat accumulation.
2. Exercise Regularly
If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options. A 16-year study involving more than 68,000 women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night (47). 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). Research suggests that too much alcohol can contribute to belly fat. Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much. Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
In addition to a healthy diet, regular exercise is essential for burning calories and shedding excess fat, including belly fat. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.
One study of 50 people found that those who consumed whole grain wheat bread for 12 weeks lost belly fat, but this was not the case for those who consumed refined wheat bread for the same amount of time. When you do work your abs, treat them like any other muscle group. Challenge them with a few well-chosen exercises, perform two to three sets of 10 to 16 reps, and give rest a day between workouts. Some whole-body exercises work your abs while targeting other muscles, which saves time and makes your workouts more functional. If you’re doing high-intensity interval training, meaning you’re working at levels eight to nine on the perceived exertion scale, keep your sessions to about two a week to avoid overtraining or injury. As you build endurance and strength, you may be able to add more interval training to your workout routine.
Belly fat (a.k.a. visceral fat) is stored in your abdominal cavity, and shares space with important organs like the liver, stomach, kidneys and intestines. Avoid or limit foods that are highly processed and high in refined sugars and bleached grains. They’ve been linked to blood sugar instability and inflammation in the digestive tract.
3. Get Plenty of Sleep
Lack of sleep can disrupt your hormones and lead to weight gain, including belly fat. Aim for 7-9 hours of quality sleep per night to support your weight loss efforts.
4. Manage Stress
Chronic stress can lead to overeating and weight gain, especially around the belly area. Practice stress-reducing techniques such as yoga, meditation, deep breathing, or spending time outdoors.
By incorporating these strategies into your daily routine, you can effectively reduce belly fat and improve your overall health and well-being.
