Losing stubborn belly fat and achieving the flat stomach you desire takes time and dedication. But with reasonable weight loss goals and following one or more of the following tips, you'll be on your way to losing fat around the middle in no time.
On related topics, there are different types of fat. Subcutaneous fat is the jiggly stuff under your top layer of skin and is the type of fat you want to lose to fit into a smaller pair of jeans. You can use a tape measure to determine how much subcutaneous fat you're storing.
On the other hand, visceral fat builds up around your organs and causes serious problems, such as heart disease. The surplus fat may not be noticeable on the outside, but the harm to your body may inspire you to work out.
If you need some inspiration for why you need to lose belly fat, understanding the dangers of excess belly fat. According to the Mayo Clinic, extra tummy fat may indicate heart disease, type 2 diabetes, and other health conditions. Even if you look slim, you may have too much visceral fat around the middle.
Diet is the best way to get rid of excess body fat. While there are many dietary choices for weight loss, a high protein diet may jumpstart the calorie burn.
Evidence suggests that eating tons of protein increases the fullness hormone PYY. It may also rev up your metabolism, helping you to burn more calories. Try adding a few of these smart protein choices to your healthy lifestyle.
Losing abdominal fat may be easier with a low-carb diet. While cutting out carbs entirely isn't wise or even possible, considering how they are in most foods. But cutting out refined carbs with unprocessed natural carbs and soluble fiber helps lose weight.
If you have a sweet tooth, staying away from added sugars is a challenge. But eliminating sugar will help you lose belly fat and build lean muscle mass.
Eating too many sweets can also raise your blood sugar, and overtime lead to diabetes. Instead of reaching for a cookie, try a sweet orange. Or replace refined sugars with honey, stevia, or maple syrup.
Pumping out abdominal exercises day after day may not lead to flat abs. Instead, try strength training exercises with cardio.
Lifting weights helps build muscle and strengthens your core, and cardio exercises increase your heart rate to get rid of belly fat. The combo is smart and targeted. If you're struggling to start, hire a personal trainer to show you exercises to burn belly fat.
Another fitness program to reduce belly fat is yoga and pilates. Both physical activities strengthen core muscles, burn calories, and improve mental health.
Yoga poses help strengthen your core while improving flexibility. One option is to enjoy a brisk walk to raise your heart rate, followed by 20 minutes of yoga or pilates.
One pilates exercise to try is planks. You bend your elbows and press them into a mat. Your legs are stretched out straight behind you, and you hold yourself up by your toes.
Keep your neck straight and look down towards your mat. You can clasp your hands together for support. You straighten your back and tighten your belly muscles. Hold the position for a minute, release, and do again.
One of the reasons you're gaining weight around the middle may be due to hormonal imbalances. Sex hormones for both sexes are critical for providing body homeostasis for so many essential functions.
Women, in particular, can have low estrogen levels due to menopause. Men may have low testosterone levels as they age or from other health concerns. Low DHEA, a precursor hormone for both estrogen and testosterone, may increase belly fat.
Replacing the missing hormones through bioidentical hormone replacement therapy may discourage weight gain and result in a flat belly. Natural transdermal hormone creams applied directly to the skin are the fastest and safest options available.
You've heard it before— stress is the silent killer. Well, evidence shows this may be true. High-stressed individuals usually have high cortisol levels. Cortisol is a hormone naturally produced in the body to help overcome stressful situations.
It protects you from an attack, but heightened levels over long periods wreak havoc on your body and may lead to excess body fat. A better diet and regular exercise are two ways to reduce stress.
While sleeping like a baby may not apply to you, sleeping more should be a priority. During sleep, your mind and body recover from the grind of the day and allow rejuvenation to occur.
If you're not getting enough sleep, science shows that you have a higher chance of gaining weight. Adding 30 minutes to your sleep each night can have a powerful effect on your mind and body.
Mindless eating only increases the number of calories you consume each day. Changing your daily habits to include tracking what you eat helps you become more mindful of your diet.
Add a food tracker on your phone or go old school and write it down. At the end of the week, look at what you're consumed and make some adjustments.
One healthy diet choice for weight management and to burn belly fat is to drink green tea. The healthy beverage has caffeine and epigallocatechin gallate (EGCG); both may increase your metabolism.
EGCG is catechin, which has been shown to burn belly fat. Replacing your coffee with green tea in the morning may help you get some of the green elixir in your daily diet.
Healthy living and fat loss go hand in hand. But these also help you burn belly fat and improve heart health. Both are beneficial for men's and women's health. Make a few changes today and see how you can lose tummy fat fast.