They concluded that adults ages 50 and older lost more fat and kept more lean mass on energy-restricted, higher-protein diets rather than diets with normal protein intakes. Your best bet is to work on losing overall body fat through diet and exercise. Once you start losing weight, there’s a good chance some will come from your belly. “For example, if you only have 30 minutes to exercise and your goal is to burn the most calories during your 30 minutes, walking isn’t the best choice to accomplish this goal,” Wickham says.
Replace them with green tea or water, which have been shown to increase weight loss and fat burning. According to a review of 58 studies, resistance training for at least 4 weeks may help decrease body fat by an average of 1.46%. It may also significantly reduce body fat mass and visceral fat, which is a type of fat that surrounds the organs in your belly (1). It’s impossible to target belly fat specifically when you diet. Protein serves a dual role in helping you reduce belly fat by increasing and maintaining muscle mass and metabolism, while also helping to stave off hunger. A 2020 review in the Journal of Obesity & Metabolic Syndrome suggests that a higher-protein diet increases thermogenesis, which helps you burn more calories.
What’s more, increasing your water intake can also help relieve constipation, which can contribute to bloating. For best results, add other nutrient-dense, fiber-rich ingredients to your protein shake, such as spinach, kale, or berries. Good sources of soluble fiber include fruits, oats, barley, legumes, and certain vegetables, such as broccoli and carrots.
If you’re wondering how can I lose tummy fat fast, you’re not alone. Many people struggle with stubborn belly fat that just won’t seem to go away. While spot reduction is not possible, there are some proven strategies that can help you achieve a slimmer waistline.
1. Increase Your Cardiovascular Exercise
Cardio workouts like running, cycling, or swimming are great for burning calories and reducing overall body fat. Aim for at least 150 minutes of moderate-intensity cardio each week to see results in your midsection.
Healthcare providers have specific guidelines they use to measure body fat. If your body fat percentage is higher than recommended, then your visceral fat range will be, too. If you find every spare second is given over to thinking about calories, plans and cutting, then maybe the best thing you can do is to take a break from dieting. Focus on compound moves like deadlifts, squats, kettlebell swings, lunges, chest presses, shoulder presses ‘ compound exercises that work your entire body rather than isolating muscles.
Keeping a food diary or using an online food tracker are two of the most popular ways to do this. In addition, food tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity. Keeping a food diary or using an online food tracker or app can help monitor your calorie intake. This strategy has been shown to be beneficial for weight loss (50, 51). Limiting liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to lose belly fat.
2. Incorporate Strength Training
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. Intermittent fasting has recently become very popular as a weight loss method. Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat (54, 55, 56). 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.
Curl your upper body toward your knees, tightening your ab muscles as you lift up. This exercise strengthens your lower abs but doesn’t require you to hold yourself up while you do so. You should repeat this exercise several times for the best results. Professionals recommend 15 to 20 reps on each side for beginners. You can do most exercises to help lower abs without extra equipment. But some of the moves listed below do require sliders or towels.
Building muscle can help boost your metabolism and burn more fat, including tummy fat. Include exercises like squats, lunges, and planks in your routine to strengthen your core and tone your abs.
3. Eat a Balanced Diet
Focus on eating whole foods like fruits, vegetables, lean proteins, and whole grains. Avoid processed foods and sugary drinks, as they can contribute to weight gain and bloating.
4. Stay Hydrated
Drinking plenty of water throughout the day can help keep you feeling full and prevent overeating. Aim for at least eight glasses of water daily to support your weight loss goals.
5. Get Plenty of Sleep
Lack of sleep can disrupt your hormones and lead to weight gain, especially around the midsection. Aim for 7-9 hours of quality sleep each night to support your body’s natural fat-burning processes.
Frequently Asked Questions
Q: Can I target just my tummy fat?
A: No, spot reduction is not possible. To lose tummy fat, you need to focus on overall weight loss through a combination of diet and exercise.
Q: How long will it take to see results?
A: Results vary depending on your starting point and consistency with your efforts. With dedication, you can start seeing changes in a few weeks.
By following these tips and staying consistent with your efforts, you can lose tummy fat fast and achieve a flatter, more toned midsection. Remember that patience and perseverance are key to reaching your goals.
