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medical advice. July 10, 2022 There’s loads of advice out there regarding how to lose weight quickly, some good, some bad. While your primary reason for wanting to learn how to lose belly fat may be due to vanity, there are also loads of convincing health reasons for wanting to trim down your waistline. For example, dangerous visceral fat — the type of deep fat that tends to accumulate near your belly, surrounding your vital organs — raises the risk for serious conditions. You’re more susceptible to heart disease, diabetes and other issues if you gain weight around your midsection. In fact, excess weight is a major risk factor for chronic diseases worldwide. Fortunately, research shows that losing just 10–20 pounds (or around 5 percent to 10 percent of your total body weight) can make a real difference in preserving your health into older age. How to Lose Belly FatYou may have experienced periods in the past when you’ve watched the numbers on the scale fall, but still you didn’t see a corresponding fat loss in the belly region. For many, losing extra fat around the midsection is one of the biggest obstacles to trimming down. The World Health Organization estimates that at least 40% of the world’s population is overweight. Obesity and being overweight can contribute to health problems, such as:
So how do you lose belly fat and maintain a normal body mass index? Here are suggestions for trimming down in a healthy manner: 1. Eat More Fat-Burning FoodsEating real foods from nature, instead of fake foods found in packages or boxes, is one of the best (and easiest) things you can do for your well-being. Think:
Ultra-processed foods, on the other hand, are what you want to avoid at all costs, considering they’re linked to obesity. These are most of the foods you’ll find at your local supermarket: bagged, boxed, frozen, items loaded with unhealthy additives and preservatives you don’t want to put into your body.
2. Stay Away from Sugar, Liquid Calories and GrainsYou probably already know that sugar is really bad for you. You especially want to avoid added sugar when trying to lose weight, including hidden sources of sugar like sweetened dairy, juices or packaged snacks made with grains. It’s best to keep these foods out of your home entirely for the best results, and follow these tips:
3. Eat MindfullyMindful eating means many things, and it’s a surprisingly key part of achieving a healthy weight. Here are some mindful eating tips:
4. Intermittent FastingFor improved fat loss efforts, it’s time to introduce your body to intermittent fasting, which is best approached as a shift in lifestyle and eating patterns, not a diet. There’s no need to count calories or measure grams. Simply focus on extending the duration of time between eating the healthy foods you already eat, with a particular emphasis on healthy fats and proteins. There are several ways to practice fasting, including:
Recent studies show that fasting can help fight obesity by promoting metabolic health. The effects of fasting on hormones are multifaceted and include:
5. HIIT WorkoutsHow do you lose belly fat faster? Focus on your diet plus fitness. Which exercise is best for belly fat? One of the most effective and efficient ways to lose unwanted belly fat, or simply extra weight distributed all over, is burst training or HIIT workouts. High-intensity interval training has been shown to be an excellent way to burn fat in a short period of time. One systematic review found that interval training led to 28% greater reductions in total absolute fat mass compared to moderate-intensity continuous training. HIIT can help improve physical performance, support your metabolism and build muscle in just 30 to 40 minutes per day. It combines short, high-intensity bursts of exercise with slow, recovery phases. It’s beneficial even if done for a short 15- to 20-minute session. The key is you work out at 85 percent to 100 percent of your maximum heart rate rather than 50 percent to 70 percent. Most people don’t realize that loads of cardio/aerobic exercise can actually wear down our joints, increase our stress hormones (including cortisol), and contribute to fatigue or overeating. A better option is to alternate the types and intensities of your workouts, doing some at a harder pace but for shorter duration (like with the Tabata protocol) and others for strength or cardiovascular benefits. Even if that type of workout isn’t to your liking, it’s key to find some kind of workout you enjoy and that you want to do regularly. I highly recommend weightlifting for fat loss because it’s a proven way to create more muscle, which supports a healthy metabolic rate. Weightlifting doesn’t have to mean heavy weights, either, as a bodyweight workout or yoga done at home can also be a great way to incorporate fitness into your routine. 6. Reduce StressChronic stress experienced over a long period of time is considered not only dangerous — raising your risk for heart disease, diabetes, mental disorders and autoimmune diseases to name a few — but it’s tied to fat gain and poor eating habits. Stress manifests in the body in multiple ways you can’t always feel, including:
If you’re up against large amounts of stress in your life (from work, lack of sleep, relationships, finances, etc.), studies show you can greatly benefit from carving out more time to relax. Ways to do this include regular exercise, meditation, spending time outdoors and keeping up with fun hobbies. 7. Get Enough SleepSleep is an important modulator of neuroendocrine functions and glucose metabolism. Therefore, sleep deprivation is often one of the most overlooked factors contributing to weight gain and obesity. In fact, experts consider getting good sleep an important part of an obesity prevention approach. Want to find an easy secret for how to lose belly fat? Getting enough sleep helps regulate your stress hormones, controls your appetite better, gives you more energy for physical exercise, may help reduce cravings for sweets and tends to decrease emotional eating. 8. Try a Low-Carb or Ketogenic DietHow can you reduce tummy fat in seven days? You may want to try the ketogenic diet, a strict low-carb diet that’s high in fat. This approach helps the body burn stored body fat for energy, usually very quickly. While this approach isn’t a good fit for everyone (such as some athletes, those who are underweight or women who experience hormonal alterations easily), it has been shown to help many struggling with being overweight drop pounds while not feeling hungry or deprived. If this sounds too extreme for you, carb cycling is another option. This approach alternates days of low-carb eating with days of higher carb consumption to help keep cravings and fatigue in check. 9. Add in Metabolism BoostersDid you know that spicy foods can increase your heart rate, make you sweat and boost your metabolic rate at the same time? They are also some the best foods to reduce inflammation in your body and excellent metabolism boosters. Try adding the following to your diet:
10. Regularly Perform Abs WorkoutsThe quality of your diet is the No. 1 factor to address in order to lose weight all over. Once you improve your eating habits, ab workouts and core exercises are like the icing on the cake. Doing about two to four core workouts weekly can strengthen and define your midsection. A strong core also helps with balance and stability, improves your posture, and can help eliminate back pain that may be due to carrying extra weight. Some of the best core exercises include V-ups, planks of all kinds, flutter kicks or scissor kicks, burpees, Russian twists, and reverse crunches. 11. Work Out on an Empty StomachWhile it’s not the best idea for everyone, such as those who eat dinner early or who feel weak and dizzy when exercising with nothing in their stomaches — working out on an empty stomach does seem to have some benefits. It may help improve your body’s response to insulin, keep your calorie intake lower overall, improve performance and boost the amount of body fat you burn for energy during workouts. Yes, it can boost your efforts in learning how to lose belly fat. However, there’s also the risk of burning through muscle instead of stored glucose, which is the last thing you want to happen when you’re committing to regular strength-building workouts. Everyone is different at the end of the day, but research suggests working out on an empty stomach might work for short distances, such as walking to lose weight, but not as well before longer or tougher workouts. My “Lose the Belly Fat” Plan
How Belly Fat AccumulatesObesity is said to be a “complex pathological processes,” as it can involve environmental, genetic and emotional factors. Several hormones are involved in accumulation of belly fat, including insulin, ghrelin, leptin and cortisol. These impact how hungry or satisfied we feel before, after and between eating. Eating chemically altered foods (which spike cravings), repeat yo-yo dieting, crash dieting, genetic factors and stress can all interfere with appetite regulation. Experts believe that some of the main reasons people tend to accumulate weight around their midsections include:
Visceral belly fat is especially dangerous:Visceral fat is also called “organ fat” or “intra-abdominal fat.” This stubborn fat lies in close proximity to the vital organs of the body, including the liver, kidneys and other digestive organs, meaning it’s a real health concern. Fat is actually similar to an organ, in that it releases compounds in the blood and alters hormone levels. When fat is stored close to the vital organs, it’s easier for it to get into the bloodstream. This can contribute to cardiometabolic problems, such as clogged arteries and hypertension. Studies even show that visceral fat can trigger inflammatory responses that make people more susceptible to severe illnesses, including infections and viruses. Related: Losing Weight After 40: Top 4 Ways to Shed Pounds PrecautionsThere are many variables at play when it comes to maintaining a healthy body composition:
Regardless of the exact type of exercise regime and diet you choose in order to lose weight, several things are important for everyone:
Conclusion
Why do I have hard belly fat?Too much visceral fat can make your belly protrude. If your belly is hard and not squishy, it's likely due to an excess of visceral fat. This can increase your risk of developing heart disease, diabetes, and some cancers.
Can you get rid of hard belly fat?The best way to reduce visceral fat is through losing weight and diet. Visceral fat responds better to diet and exercise than fat on the hips. Regular exercise can also stop visceral fat from coming back. Another option is medication, but studies show this is not as effective in reducing visceral fat as exercise.
How do I lose stubborn belly fat in a week?Additionally, check out these tips for how to burn belly fat in less than a week.. Include aerobic exercises in your daily routine. ... . Reduce refined carbs. ... . Add fatty fish to your diet. ... . Start the day with a high protein breakfast. ... . Drink enough water. ... . Reduce your salt intake. ... . Consume soluble fiber.. What burns tummy fat the fastest?Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it's one of the most effective forms of exercise for reducing belly fat.
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