Generally, you can eat your usual foods, so long as you reduce the portion size. For most people, losing more than 2.5 pounds of fat per week involves extreme calorie restriction and isn’t recommended. Additionally, a study in over 36,000 people found that those with a higher amount of visceral fat than subcutaneous fat were more likely to die from any cause than those who had lower amounts of visceral fat (23). Visceral fat is the type of belly fat that’s significantly linked to health concerns. Being flexible about your food choices can also help you maintain your prudent dietary pattern while you’re traveling or just busier than usual.
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. Studies also show that it can be an effective form of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial (27, 28, 29). It’s important to realize that more than refined sugar can lead to belly fat gain. Even natural sugars, such as real honey, should be used in moderation.
Burning 3,500 calories more than you consume is equal to 1 pound of fat, according to the Mayo Clinic. Patience is key when you’re working to get rid of belly fat, but there are things you can try to optimize the process. Also, visceral fat tends to be higher in people of European origin compared with people of other ethnicities (2). Visceral fat also contributes to systemic inflammation, which may raise your disease risk (9, 10, 11, 12).
Losing excess belly fat can be a challenging task, but with dedication and the right approach, it is possible to achieve a slimmer waistline. Here are some effective strategies on how to lose large belly:
Dr. Rafael Sepulveda Acosta is a board-certified physician with experience in internal medicine, pediatric and adult sleep medicine, and obesity medicine in Northern California. He practices as a sleep medicine specialist and weight management physician in the North Bay of the San Francisco Bay and Sonoma County. This is because stronger muscles are better able to support the body, which reduces strain on the bones and joints. Research has also linked refined carbs to the development of abdominal fat.
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. If you’re feeling stressed out, your body is likely releasing the stress hormone cortisol into your bloodstream.
Too much belly fat can increase your risk of certain chronic conditions. Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat. These exercises won’t work to ‘spot treat’ areas of fat on your body, but they will strengthen your core, tone your waistline, and improve your posture while you’re losing weight. If you’re dieting to get rid of upper belly fat, there are a few important factors to keep in mind. Other studies have also found that restricting carbs may help reduce visceral fat among people at risk of developing type 2 diabetes, as well as women with polycystic ovarian syndrome (PCOS ) (54, 55).
1. Exercise Regularly
One of the most important steps in losing belly fat is to incorporate regular exercise into your routine. Focus on cardio exercises like running, cycling, or swimming, as well as strength training exercises to build muscle and boost metabolism.
2. Eat a Healthy Diet
Ensuring that you are eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains is essential for losing belly fat. Avoid sugary drinks and processed foods, and opt for healthier options like water, green tea, and lean proteins.
3. Stay Hydrated
Drinking plenty of water throughout the day can help to keep you feeling full and prevent overeating. Aim to drink at least 8 glasses of water a day to stay hydrated and support your weight loss goals.
4. Get Sufficient Sleep
Inadequate sleep can disrupt hormonal balance and lead to weight gain, especially around the belly area. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts.
5. Manage Stress Levels
High levels of stress can contribute to weight gain, particularly in the abdominal region. Practice stress-reducing techniques such as yoga, meditation, or deep breathing exercises to help combat stress and support your weight loss journey.
Frequently Asked Questions (FAQs)
- Q: Can spot reduction exercises target belly fat?
- Q: How long does it take to see results?
- Q: Are there any supplements that can help with belly fat loss?
A: Spot reduction is a myth. While ab exercises can strengthen your core muscles, they will not specifically target belly fat. It’s important to focus on overall weight loss through a combination of diet and exercise.
A: Results may vary, but with consistency in your diet and exercise routine, you can start to see improvements in your belly fat within a few weeks to a few months.
A: While supplements may aid in weight loss, it’s important to consult with a healthcare professional before taking any. Focus on making lifestyle changes first to achieve long-lasting results.
