You can learn more about losing weight from our Top 18 tips for weight loss guide. Plus, if you want to set achievable goals, read our guide, Setting realistic expectations for weight loss before you start making changes. Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle.
Losing belly fat can be a challenging task for many people. However, with the right approach and dedication, it is possible to achieve your goal of a slimmer waistline. Here are some proven tips on how to lose belly fat specifically:
Increased cortisol further adds to fat gain around the middle (21). Research shows that high cortisol levels increase appetite and drive abdominal fat storage (19, 20). Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist (11, 12). To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats. Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less (3, 4).
Complex carbs, on the other hand, can fuel your body with all-important fiber and without negative effects on your blood sugar. Processed carbs have had the fiber stripped away and can cause your blood sugar to spike. They include things like white bread, pasta, chips and crackers. Dr. Creel recommends two to three strength-training exercise sessions per week. Keep in mind that there’s some older evidence suggesting intermittent fasting may negatively affect blood sugar control in women but not men (67).
‘The high levels of fibre are proven to combat excess calorie consumption later in the day,’ says registered dietitian Lucy Jones. Exercise is a key component of weight loss, along with belly fat reduction specifically. A mix of resistance training and aerobic activity will give you the most benefits. Intermittent fasting generally causes you to eat fewer calories with little effort by restricting your eating window. It’s effective at reducing belly fat and may be easier to stick to than other diet plans.
For example, one review of 15 studies tied increased aerobic exercise to decreased belly fat in middle-age women (31). Refined carbs also tend to have a high glycemic index (GI), which may cause spikes and crashes in blood sugar levels that lead to increased hunger. Still, you’re likelier to see these effects if you eat refined carbs on their own rather than as part of a balanced meal (26). Another small study showed that getting 1 less hour of sleep per night led to less fat loss in people following a low calorie diet, compared with a control group (11). Other research indicates that a high protein diet may help preserve muscle mass and metabolism during weight loss (7). A lower-calorie diet and an increase in exercise lead to more weight loss than either strategy alone, according to a study in Obesity.
1. Eat a balanced diet
One of the most important factors in losing belly fat is to maintain a healthy and balanced diet. Include plenty of fruits, vegetables, lean proteins, and whole grains in your meals. Avoid processed foods, sugary drinks, and excessive amounts of saturated fats.
2. Stay hydrated
Drinking plenty of water throughout the day can help aid digestion and keep you feeling full. It is recommended to drink at least 8 glasses of water daily to stay hydrated and promote weight loss.
3. Engage in regular exercise
Cardiovascular exercises such as running, cycling, or swimming can help burn calories and reduce belly fat. Incorporate strength training exercises to build muscle and boost your metabolism.
4. Get enough sleep
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 promote weight loss and overall well-being.
Frequently Asked Questions (FAQs)
Q: Can spot reduction target belly fat specifically?
A: Spot reduction is a common myth that claims you can target specific areas for fat loss. However, focusing on overall weight loss through a combination of diet and exercise is more effective in reducing belly fat.
Q: Are there any quick fixes for losing belly fat?
A: While there are no magic solutions for losing belly fat overnight, consistent efforts in maintaining a healthy lifestyle can help you achieve long-term results.
By following these tips and staying persistent, you can successfully lose belly fat and improve your overall health and well-being. Remember to consult with a healthcare professional before making any drastic changes to your diet or exercise routine.
