Lean Belly Fat:
There is some evidence that a person’s genes can play a part in whether they become obese. Scientists think genes can influence behavior, metabolism, and the risk of developing obesity-related diseases. Another review showed that regular consumption of green tea could be beneficial for reducing body weight and waist circumference (74). For example, an 8-ounce (248-milliliter) serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose (58). If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options. Sugar may contain fructose, which is linked to several chronic diseases when consumed in excess.
Saturated fats and trans fats can harm the heart, increasing the risk of heart disease and stroke. They can also lead to weight gain and are closely linked with the development of visceral fat. If you want to reduce belly fat but aren’t ready for hours of intense exercise, start where you are and build from there. It takes time to build the strength, conditioning, and endurance to handle high-intensity exercise.
Gut health is important for maintaining a healthy immune system and decreasing disease risk. Menopause officially occurs one year after a woman has her last menstrual period. Though menopause affects all women differently, in general it tends to cause fat to be stored in the abdomen, rather than on the hips and thighs.(59, 60, 61, 62) .
Some research also suggests that pomegranates may help prevent blood sugar spikes and crashes that may otherwise lead to increased feelings of hunger (12, 13). Celery juice is also a great source of antioxidants and beneficial plant compounds, which can help reduce oxidative stress and fight inflammation (4). When you’re first starting off, focusing on body composition is a great strategy and can give you a lot of progress. So when you cut out calories to create a caloric deficit, don’t cut them from protein sources.
The benefits of losing belly fat go far beyond fitting in your high school jeans. An expanding waistline is sometimes considered a price of getting older. For women, this can be especially learn more here true as body fat tends to shift to the abdomen after menopause. Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans.
When you’re in the mood for something sweet, a little bit tart, and still healthy, a handful of raspberries can make for a great snack to burn belly fat. “High in beta-glucan fiber and complex carbohydrates, oats provide sustained energy and can help control hunger,” says Goodson. “They can also help stabilize blood sugar levels, reducing the likelihood of overeating or craving sugar in the hours following a meal.” If you need some lean protein that is going to help keep you full and aid in your goals of losing belly fat, some lean beef is an easy and delicious option. Research published in the Journal of Obesity suggests that high-intensity intermittent exercise may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise. Having some body fat is healthy, but there’s good reason to want to lose extra weight around your waist.
As I gained 60 pounds, I gained thirteen inches around my shoulders and only around two inches around my waist. That’s because most of the weight I gained was muscle, and so most of my measurement increases were in my shoulders, arms, and legs. Even when it comes to things like balancing out your carb and fat macros, yes, that can matter’ a little bit. But if you’re already eating a generally healthy diet made up of mostly whole foods, it probably won’t matter enough to be noticeable.
Many healthy and delicious juices can support long-term weight loss. Interestingly, one 8-week study including 28 men with obesity found that those who drank a beverage rich in carotenoids daily experienced significant reductions in belly fat (28). Some studies in humans and animals also show that ginger could help boost metabolism, reduce appetite, and promote weight loss (22, 23, 24). You need your body to burn more calories than you consume, and also provide your body with enough protein to rebuild its muscle. If you have fat stores (and we all do), you do not need to be in a ‘caloric surplus’ to rebuild muscle. The calories stored in your fat cells act as this required energy.
Intermittent fasting has recently become very popular as a weight loss method. They’re rich in high quality protein and omega-3 fats, which may offer protection against chronic disease (52, 53). A 16-year study involving more than 68,000 women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night (47). Additionally, because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat (41, 42). 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. Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
Taking diet pills and “spot reducing” exercises are not effective ways to get rid of belly fat, and may even be unsafe. If you’re feeling stressed out, your body is the advantage likely releasing the stress hormone cortisol into your bloodstream. And there’s a strong link between an increase in cortisol and higher amounts of visceral fat.
Consuming adequate dietary protein can support weight management. It’s recommended that most adults aim for at least 150 minutes of moderate aerobic physical activity (or look at more info 75 minutes of vigorous activity) each week and engage in regular resistance training. A sedentary lifestyle is one of the biggest risk factors for negative health events.
Eating fewer foods that are high in calories and low in nutrition ‘ for example, processed foods, baked goods, and french fries ‘ is a beneficial way to create a caloric deficit and improve health. Making key dietary changes and doing the right kinds of exercise can reduce levels of this type of fat. Overall lifestyle and dietary changes are the best way to get rid of stomach fat.