Having some body fat is healthy, but there’s good reason to want to lose extra weight around your waist. Common resistance training exercises include lifting weights, bodyweight exercises, and resistance bands, while examples of aerobic exercise are running, biking, or using an elliptical machine. People may want to avoid sugar, fatty foods, and refined carbohydrates with low nutritional content. Instead, they can eat plenty of fruit and vegetables, lean proteins, and complex carbohydrates.
Remember that all bodies have some amount of fat, and fat is not always an indicator of how healthy you are. Making a plan to lose weight overall is the only way to get rid of fat deposits on your stomach. For some people who don’t have a lot of weight to lose, this may prove challenging. If you smoke, quitting may initially feel like it causes you to gain weight as you fight to curb nicotine cravings. But once you’ve quit, it will be easier to be more active and you may find it easier to lose weight.
For many former overweight individuals, losing stubborn belly fat can be a challenging feat. However, with dedication and perseverance, many have successfully shed the excess weight around their midsection. One common strategy that former fat people have found effective is incorporating a combination of regular exercise and a healthy diet into their daily routine.
The Role of Exercise
But kicking late-night snacking to the curb can be a helpful way to help lose belly fat. While it’s not possible to spot-reduce fat on any particular area of your body, there are strategies you can use to reduce your overall body fat and thus your belly fat. Washboard abs, a toned tummy and a flat stomach are the dreams for many. 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.
‘A more accessible and potentially more helpful measure for people over time would be waist circumference,’ Tewksbury says. 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). There are two main types of belly fat ‘ one is found under your skin and the other is found deeper inside your abdomen, surrounding your internal organs.
Exercise plays a crucial role in burning calories and reducing belly fat. Former fat individuals have shared that engaging in cardiovascular exercises such as running, cycling, or swimming helped them achieve significant weight loss results. Additionally, incorporating strength training exercises like squats, lunges, and crunches can help tone and tighten the abdominal muscles, leading to a slimmer waistline.
To promote weight loss, the American College of Sports Medicine recommends a minimum of 150’250 minutes of moderate-intensity exercise per week, equaling around 30’50 minutes of exercise 5 days per week (5). If you need more personalized dietary advice on how to lose excess belly fat and reduce your disease risk, contact a knowledgeable registered dietitian. Belly fat reduction strategies include exercising more, eating more fiber-rich foods, cutting out sugary beverages and ultra-processed foods, and getting enough sleep. Also, consider working with a registered dietitian for personalized nutrition advice.
Limiting liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to lose belly fat. Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat (34, 35). 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). Observational studies show a relationship between high sugar intake and increased abdominal fat (25, 26). Minimizing stress should be one of your priorities if you’re trying to lose weight.
Importance of Diet
Another key factor in losing belly fat for former overweight individuals is maintaining a balanced and nutritious diet. Many have emphasized the importance of consuming whole foods rich in nutrients, fiber, and protein while limiting processed foods high in sugar and unhealthy fats. By focusing on portion control and making healthier food choices, former fat people have been able to achieve sustainable weight loss results.
Consistency and Persistence
While losing belly fat can be a challenging journey, consistency and persistence are essential for long-term success. Former fat individuals have emphasized the importance of setting realistic goals, staying motivated, and staying committed to their exercise and diet regimen. By making lifestyle changes and adopting healthy habits, many have successfully transformed their bodies and achieved their weight loss goals.
