Excess fat stores, particularly stubborn belly fat, can be the result of blood sugar imbalances, explains Lauryn Mohr, who is a personal trainer and metabolic specialist at Life Time.
Mohr suggest consuming a palm-sized serving this is equal to three or four ounces of high-quality protein at every meal and snack throughout your day. This could include foods like chicken, fish, eggs, or Greek yogurt. Vegetables are a great source of fiber and should be a key component of your diet even if you're not trying to lose belly fat. Mohr suggests consuming cups of vegetables each day. Daily movement is not only healthy, but typically makes you feel better, too.
Make sure to move your body in some shape or form every single day, and remember that this exercise doesn't necessarily require a trip to the gym. It can be anything from walking a certain amount of steps to taking the stairs instead of the elevator. The foods we consume can cause inflammation within our bodies, which can then contribute to lower belly fat.
Some foods that promote inflammation include the saturated fats found in meat and dairy products, processed food, fast food, fried food, palm oil, and more. But we have some good news—there are many foods that can help inhibit inflammation, like the fats in fish oils, nuts and flaxseed known more formally as omega-3 fatty acids , olive oil, many fruits and vegetables, mushrooms, nuts, soy, whole grains, tea, and spices like turmeric and ginger.
Then watch portions and exercise daily. If the belly fat is the result of a hormone imbalance, you'll also want to prioritize adding stress reduction activities into your day. Boutcher SH. High-intensity intermittent exercise and fat loss.
J Obes. Stress-induced cortisol response and fat distribution in women. Obes Res. Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. Effects of dietary fiber and its components on metabolic health. Your lower belly fat may also be a result of sedentary behaviors.
If you aren't burning the calories you consume, the excess accumulates in your belly. Getting more active, such as working up to minutes -- or longer -- of moderate-intensity cardiovascular activity per week helps.
You'll also benefit from being active all day long with small movements such as fidgeting and pacing. Lower belly fat also reveals poor sleep habits. Researchers from Wake Forest University School of Medicine examined five years of sleep habits and visceral fat accumulation in adults younger than 40; they found that those who slept less than six hours per night or more than nine hours, on average, had higher amounts of belly fat.
Their results, published in Sleep in , suggest that getting a good night's sleep helps deter the development of lower belly fat. The more you stress, the fatter you may become. Stress, from bills, family or work, causes you to produce more cortisol, a hormone that encourages your body to store excess calories as belly fat. Mindless eating and cravings for high-calorie, high-fat foods also accompany stress for a lot of people.
Seek out alternative ways to deal with stress, such as talking with a friend or practicing yoga. It can worsen with traditional crunch exercises. Ask your doctor about workouts and physical therapy options if you believe you might have this condition. Your sex may have something to do with the reasons why you gain belly fat. Females tend to store fat in the lower belly because of hormones, genetics, and age, and may be difficult to reduce in some cases.
However, everyone should take the same basic approach to lose weight, regardless of sex or gender. Losing weight overall is the only way to lose belly fat in a healthy way. Toning and tightening your ab muscles with floor exercises, changing your diet, and pursuing healthy habits will all contribute to trimming your waistline. Belly fat is the most harmful fat in your body, linked to many diseases.
Here are 6 simple ways to lose belly fat that are supported by science. Walking is a great form of physical activity that's free, low risk and easy to do. Importantly, it can also help you lose weight and belly fat. Trimming your waistline requires patience and some discipline. The best approach is to target body fat overall instead of concentrating only on your…. Many people store fat in the belly, and losing fat from this area can be hard. Here are 19 effective tips to lose belly fat, based on studies.
Some people believe that ab exercises like crunches and sit-ups can help you burn belly fat. But do they actually work? Excess belly fat is very unhealthy. Depending on your age, other factors might be at play too. We all tend to gain more body fat — including belly fat — as we get older. And women tend to store more fat in their middles after menopause. Thanks, hormones. So, what can you do to get rid of it? The answer might be a whole lot simpler than you think. Is there actually a way to get rid of fat just around your lower belly?
Instead, the focus has to be on shedding fat from head to toe. There are plenty of smart strategies that can help you slim down all over and reduce the amount of fat around your lower belly. To shed fat, you need to burn more calories than you consume. And that means eating less. You can lose a pound per week by eating fewer calories per day.
Not interested in crunching the numbers all day? Trimming your portion sizes or not going back for seconds can help you take in fewer cals. The same goes for filling half your plate with fruits and veggies.
Why not challenge yourself by growing your own? But breaking up with bread might help you reach your goal a little faster. In a study, participants who ate a low carb diet lost more weight than those who ate a low fat diet. Bazzano LA. Effects of low-carbohydrate and low-fat diets. Adding a shot of lean protein to your meals and snacks helps you feel full longer. It also helps your body retain more lean muscle mass as you lose weight — and even gives your metabolism a little boost.
The National Academy of Sports Medicine recommends aiming for about 1 gram of protein per pound of body weight, or up to 1.
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